High-protein diets. Low-fat diets. All-vegetable diets. No-carb
diets. With all the focus on dieting, how do you figure out
what's healthy and what isn't?
Lots of people feel pressured to lose weight and try different
types of diets. But if you really need to lose weight, improving
your eating habits and exercising will help you more than any
diet.
Why Do People Diet?
People diet for many reasons. Some are at an unhealthy weight
and need to pay closer attention to their eating and exercise
habits. Some play sports and want to be in top physical condition.
Others may think they would look and feel better if they lost a few
pounds.
Some people may diet because they think they are supposed to
look a certain way. Actors and actresses are thin, and most
fashions are shown off by very thin models. But this look is
unrealistic for most people - not to mention physically damaging to
the models and stars who struggle to maintain it.
By the time they turn 12 or 13, most teen girls start to go
through body changes that are natural and necessary: Their hips
broaden, their breasts develop, and suddenly the way they look may
not match girls on TV or in magazine ads. Guys develop at different
rates, too. Those guys with washboard abs you see in clothing ads
are usually in their twenties.
Can Diets Be Unhealthy?
Any diet on which you eat fewer calories than you need to get
through the day - like an 800-calorie-per-day diet, for instance -
can be dangerous. Diets that don't allow any fat also can be
bad for you. Everyone needs a certain amount of fat in their diet
- up to 30% of total calories - so no one should eat a
completely fat-free diet.
Don't fall for diets that restrict certain food groups,
either. A diet that requires you to say no to bread or pasta or
allows you to eat only fruit is unhealthy. You won't get the
vitamins and minerals you need. And although you may lose weight,
you'll probably gain it back as soon as you start eating
normally again.
Some people start dieting because they think all the problems in
their lives are because of weight. Others have an area of their
lives that they can't control, like an alcoholic parent, so
they focus excessively on something they can control - their
exercise and food intake.
People who diet may get lots of praise and compliments from
friends and family when they start losing pounds, which makes them
feel good. But eventually a person reaches a weight plateau - and
doesn't lose as much weight as before because the body is
trying to maintain a healthy weight. People in these situations
eventually discover that, even if they do lose weight, they
aren't any happier.
Some people may find it hard to control their eating, so they
stick with an extreme diet for a little while, but then eat tons of
food. Feeling guilty about the binge, they vomit or use laxatives.
Eating too little to maintain a healthy weight (anorexia) or eating
only to throw up the calories (bulimia) are both eating disorders,
which are harmful to a person's health. Someone with an eating
disorder needs medical treatment right away.
So How Can I Lose Weight Safely?
When you're a teen, dieting can be dangerous because you may
not get the right kinds and amounts of nutrients, which can lead to
poor growth and other health problems. But eating healthy meals and
snacks combined with reasonable amounts of exercise can help you
lose weight and develop properly at the same time. For a lot of
people, just being more active might help them lose weight without
even changing what they eat. Regular exercise also helps them feel
healthier and better about themselves.
The best way to diet is to eat a wide variety of enough food to
meet your body's needs. Aim to eat more fruits and veggies, cut
back on meats high in fat (like burgers and hot dogs), greasy fried
foods, and sweets, and drink more water instead of sugary drinks
like sports drinks or sodas.
If you are concerned about your body's size or think you
need to lose weight, talk with your doctor or a registered
dietitian, who may reassure you that you are at a healthy weight.
Or if you are overweight, he or she can sit down with you and
determine the best way for you to reach a healthy weight.
Great Ways to Find Good Health
If you want to change your health habits, here are some
tried-and-true tips:
- Exercise! Find a sport you like, walk to school, or ride a
bike a few times per week.
- Drink milk, including fat-free or low-fat milk. (Many teens
mistakenly think that milk has more calories than other drinks
like soda. But a cup of skim milk has only 80 calories as well as
protein and calcium. A can of soda has 150 calories of sugar and
no other nutrients at all.)
- Eat a variety of foods, including plenty - at least five
servings a day - of fruits and veggies. (And no, unfortunately,
potato chips don't count as veggies!)
- Drink plenty of water (at least four to six 8-ounce glasses a
day).
- Eat lean, high-protein foods, like lean meat, chicken, fish,
or beans.
- Eat whole grains (like whole-wheat bread or pasta), which
provide fiber, B vitamins, and iron.
- Eat breakfast. Studies show that people who eat breakfast do
better in school, tend to eat less throughout the day, and are
less likely to be overweight.
- Choose smaller portions at fast-food restaurants. Avoid
supersizing even if it feels like better value.
- Stay away from fad diets - you might lose a few pounds
temporarily, but if you don't focus on changing your habits,
you'll probably just gain it back when you go back to your
usual way of eating.
- Don't take diet pills, even ones you get over the
counter.
- Avoid seeing foods as "good" or "bad" or
eliminating entire groups of foods, like dairy. If you eliminate
entire food groups, you may miss out on important nutrients, like
calcium.
- If you choose to become a vegetarian, talk to your doctor or
dietitian about how to make nutritious vegetarian choices.
Dieting Danger Signs
How do you know if your diet is out of control? Warning signs
include:
- continuing to diet, even if not overweight
- physical changes, such as weakness, headaches, or
dizziness
- withdrawal from family and friends
- poor school performance
- eating in secret
- thinking about food all the time
- restricting activities because of food or compulsive
exercise
- fear of food
- wearing baggy clothes as a way to hide thinness
- vomiting after meals or using laxatives
If you, or someone you know, shows any of these signs, talk to a
trusted adult or doctor.
Dieting and weight control can consume your life. By accepting
your body and making healthy choices, you can keep your weight
under control and enjoy life at the same time.
Reviewed by:
Steven Dowshen, MD
Date reviewed: October 2006
Originally reviewed by:
Julie Metos, MPH, RD, CDE
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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