Finding a Healthy Weight
Weight loss is a tricky topic. Lots of people are unhappy with
their present weight, but most aren't sure how to change it -
and many would be better off staying where they are. You may want
to look like the models or actors in magazines and on TV, but those
goals might not be healthy or realistic for you. Besides, no
magical diet or pill will make you look like someone else.
So what should you do about weight control?
Being healthy is really about being at a weight that is right
for
you
. The best way to find out if you are at a
healthy weight
or if you need to lose or gain weight is to talk to a doctor or
dietitian, who can compare your weight with healthy norms to help
you set realistic goals. If it turns out that you can benefit from
weight loss, then you can follow a few of the simple suggestions
listed below to get started.
Weight management is about long-term success. People who lose
weight quickly by crash dieting or other extreme measures usually
gain back all (and often more) of the pounds they lost because they
haven't permanently changed their habits.
Tips for Success
Therefore, the best weight-management strategies are those that
you can maintain for a lifetime. That's a
long
time, so we'll try to keep these suggestions as easy as
possible!
Make it a family affair.
Ask your mom or dad to lend help and support and to make dietary or
lifestyle changes that will benefit the whole family, if possible.
Teens who have the support of their families tend to have better
results with their weight-management programs. But remember, you
should all work together in a friendly and helpful way - making
weight loss into a competition is a recipe for disaster!
Watch your drinks.
It's amazing how many extra calories can be lurking in the
sodas, juices, and other drinks that you take in every day. Simply
cutting out a can of soda or one sports drink can save you 150
calories or more each day. Drink water or other sugar-free drinks
to quench your thirst and stay away from sugary juices and sodas.
Switching from whole to nonfat or low-fat milk is also a good
idea.
Start small.
Small changes are a lot easier to stick with than drastic ones. Try
reducing the size of the portions you eat and giving up regular
soda for a week. Once you have that down, start gradually
introducing healthier foods and exercise into your life.
Stop eating when you're full.
Lots of people eat when they're bored, lonely, or stressed, or
keep eating long after they're full out of habit. Try to pay
attention as you eat and stop when you're full. Slowing down
can help because it takes about 20 minutes for your brain to
recognize how much is in your stomach. Sometimes taking a break
before going for seconds can keep you from eating another
serving.
Avoid eating when you feel upset or bored - try to find
something else to do instead (a walk around the block or a trip to
the gym are good alternatives). Many people find it's helpful
to keep a diary of what they eat and when. Reviewing the diary
later can help them identify the emotions they have when they
overeat or whether they have unhealthy habits. Your doctor or a
registered dietitian can give you pointers on how to do this.
Eat less more often.
Many people find that eating a couple of small snacks throughout
the day helps them to make healthy choices at meals. Stick a couple
of healthy snacks (carrot sticks, whole-grain pretzels, or a piece
of fruit) in your backpack so that you can have one or two snacks
during the day. Adding healthy snacks to your three squares and
eating smaller portions when you sit down to dinner can help you to
cut calories without feeling deprived.
Five a day keep the pounds away.
Ditch the junk food and dig out the fruits and veggies! Five
servings of fruits and veggies aren't just a good idea to help
you lose weight - they'll help keep your heart and the rest of
your body healthy. Other suggestions for eating well: replace white
bread with whole wheat, trade your sugary sodas for water and
low-fat milk, and make sure you eat a healthy breakfast. Having
low-sugar, whole-grain cereal and low-fat milk with a piece of
fruit is a
much
better idea than inhaling a donut as you run to the bus stop or
eating no breakfast at all! A registered dietitian can give you
lots of other snack and menu ideas.
More Tips
Avoid fad diets.
It's never a good idea to trade meals for shakes or to give up
a food group in the hope that you'll lose weight - we all need
a variety of foods to stay healthy. Stay away from fad diets
because you're still growing and need to make sure you get
proper nutrients. Avoid diet pills (even the over-the-counter or
herbal variety). They can be dangerous to your health; besides,
there's no evidence that they help keep weight off over the
long term.
Don't banish certain foods.
Don't tell yourself you'll never again eat your absolutely
favorite peanut butter chocolate ice cream or a bag of chips from
the vending machine at school. Making these foods forbidden is sure
to make you want them even more. Also, don't go fat free: You
need to have some fat in your diet to stay healthy, so giving up
all fatty foods all the time isn't a good idea. The key to
long-term success is making healthy choices most of the time. If
you want a piece of cake at a party, go for it! But munch on the
carrots rather than the chips to balance it out.
Get moving.
You may find that you don't need to cut calories as much as you
need to get off your behind. Don't get stuck in the rut of
thinking you have to play a team sport or take an aerobics class to
get exercise. Try a variety of activities from hiking to cycling to
dancing until you find ones you like.
Not a jock? Find other ways to fit activity into your day: walk
to school, jog up and down the stairs a couple of times before your
morning shower, turn off the tube and help your parents in the
garden, or take a stroll past your crush's house - anything
that gets you moving. Your goal should be to work up to 60 minutes
of
exercise
every day. But everyone has to begin somewhere. It's fine to
start out by simply taking a few turns around the block before bed
and building up your levels of fitness gradually.
Build muscle.
Muscle burns more calories than fat. So adding strength training to
your exercise routine can help you reach your weight loss goals as
well as give you a toned bod. And weights are not the only way to
go: Try resistance bands, pilates, or push-ups to get strong. A
good, well-balanced fitness routine includes aerobic workouts,
strength training, and flexibility exercises.
Forgive yourself.
So you were going to have one cracker with spray cheese on it and
the next thing you know the can's pumping air and the box is
empty? Drink some water, brush your teeth, and move on. Everyone
who's ever tried to lose weight has found it challenging. When
you slip up, the best idea is to get right back on track and
don't look back. Avoid telling yourself that you'll get
back on track tomorrow or next week or after New Year's. Start
now.
Try to remember that losing weight isn't going to make you a
better person - and it won't magically change your life.
It's a good idea to maintain a healthy weight because it's
just that: healthy.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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