So you’re a teen girl, and you want to how how to lose weight fast? Well, there are many different things that you should do in order to accomplish your goal. You can’t just rely on dieting alone! We have compiled the best ways for teenagers girls to lose weight quickly. Follow these tips and start seeing results within weeks!
1. Set a Realistic and Healthy Weight Loss Goal.
You know those people who lose 10 pounds in a week? As cool as this seems, it’s not a healthy weight loss goal. When you set up your goals, they need to be attainable and not affect your overall health. When it comes to losing weight as a teenager, steady wins the race.
You should aim to lose around one or two pounds per week. Anything more than that is not sustainable, so you are likely to regain the weight once you stop dieting. To lose weight healthily and sustainably, try cutting 250 calories from your daily intake–as long as this doesn’t put you below 800 for women or 1000 for men (the minimum number of calories you need each day).
2. Write Down Your Weight Loss Goals and Get an Accountability Buddy
“Verba volant, scripta manent” (literally translated, it means “spoken words fly away, written words remain“.)
It’s just how the brain works. If you write down your weight loss goals, it makes them more real and tangible. It also keeps you accountable. When people make a public commitment or share their goal with others, they are much less likely to quit on those goals!
3. Don’t Skip Breakfast
It’s so important to eat something in the morning, because your brain needs its blood sugar levels to be balanced. If you don’t eat breakfast or anything else that contains calories for a while after waking up, then your body will go into “starvation mode” and it won’t want to lose weight–it’ll just want to keep all your fat stores intact.
You can make a healthier version of the breakfast taco by microwaving an egg in whole wheat tortilla with some cheese, salsa and avocado.
4. Drink Water Before Meals
When you drink water before eating–even just one glass of it–you’ll be less hungry for whatever meal is coming next. If you’re thirsty, then you probably already need water and your body is telling you that it’s time to drink.
The benefits of drinking more water every day are extensive: from clearer skin to weight loss.
5. Stop Eating Fast-Food
This is a no-brainer. Fast food is packed with fat and sugar, which will make you gain weight–and that’s even before the inevitable post-meal slump sets in!
It takes more time to eat healthy foods, but they’re better for your body in every way imaginable.
Plus, they make you feel fuller for longer.
Once you start eating home cooked food more you will realize that fast food is indeed junk and won’t even crave for it anymore.
6. Learn to Cook
Most American teenagers are shocked, when told to learn how to cook. It’s easy. Start with some simple meals at first, by watching your mother / grandparents cook or simply searching for video recipes.
Don’t hit tik-tok and other crap social media outlets. There are millions of decent recipes created by REAL chefs and cooks.
As soon as you start producing your own meals, you’ll never look at fast-food anymore. You’ll realize most of the food you can buy as a take-out is simply crap and in 20-30 minutes you can whip out a super-tasty meal that doesn’t pack thousands of calories.
7. Sleep Well
Are you going to sleep after midnight? Unless you are studying for a huge exam, there’s no reason not to go to bed at a normal hour. You are still growing and need a good night sleep.
Try to go to bed at 10PM, no phones, no distractions. Won’t be easy at first, but in time, your body will get used to the new routine and you’ll be able to sleep better.
8. Learn to Discern between Hunger and Boredom
When you eat out of boredom, most likely it’s junk food.
Throw away all the snacks and ice-creams in your home. You don’t need them! If you want something sweet after dinner – make yourself a cup of tea with honey or prepare some fresh fruit salad for dessert.
If you are bored during the day, do not eat. You can stretch your legs, go for a walk or call up someone to hang out with you.
9. Consume more fiber and protein
Protein and fiber make you feel full for much longer, so it’s a great idea to eat something with those nutrients before going out or attending parties where food will be served.
One of the best things about protein is how satiating it can be. So if you’re concerned that eating too many eggs would give your cholesterol levels a quick boost, don’t be. It’s not how much cholesterol you eat that matters; it’s how much your body uses.
Eggs are one of the most nutritious breakfast food available and they may help to lower risk for heart disease, stroke, diabetes and even age-related memory loss!
Most of the junk-food you might be attracted to has a lot of carbohydrats and sugars, so learning to eat protein and fibers more, will allow you to get more nutrients and less calories. Of course, don’t forget about vitamins, they are so important, especially for a developing body.
10. Stop Drinking Soda and Juices
Soda contains a minimum of 25 grams sugar a day. Substitute soda with homemade iced tea or plain water. If you don’t like to drink water, buy a Soda Fountain (to make it fizzy) and serve it from the fridge. Ice cold water is actually pretty tasty.
11.Consume good fats.
Healthy fats help you feel full longer, which can curb cravings. And they are vital to your growth. Fish, olive oil, even butter in small portions will help you develop beautifully.
Don’t ditch fats completely, learn what is valuable for your nutrition and ditch the useless ones.
12. Never Starve Yourself
While it might seem like a good idea, never starve yourself all day long only for a massive dinner at night; this is no way how to lose weight fast as a teenage girl. It’s better if you eat more often but smaller portions each time.
Everytime you try to “trick” your body with your weight loss regimen, your body enters a state of “danger” and it will slow its methabolism, which means you need to make a bigger effort for the same weight loss results.
13. Weight Loss is a LIFETIME Process
There are no effective diets, there are no secrets to losing weight as a teen girl and keeping it that way. Losing weight is a process that you need to be committed to for years, depending how much weight do you want to lose.
There is no magic pill, no witchcraft to help you in this journey, so you will need to be consistent in your efforts and try to change to new habits that you can keep forever.
If you love chocolate, don’t plan to ditch it forever, you won’t be able to do it. You can change other habits you are more comfortable to and still enjoy life.
14. Practice Portion Control
Portion control is a good way to control your food intake. Start eating on smaller plates, this will make food look bigger and you won’t be tricked into eating too much.
Organize your food on the plate: proteins, veggies, some carbohydrates etc. If you are used to just meat and fries, once you start adding a salad into the mix, for instance, you’ll immediately improve your diet, without needing to give up some of the foods you love.
15. Don’t go “on a diet”
Never go on a “diet” that doesn’t allow anything; diets like this never work long-term. You need lifestyle changes not drastic ones if you want something that lasts in time.
And while losing weight fast as a teen girl might seem impossible – there are small things you can do every day to help yourself out: exercise more, drink water instead of soda, eat fiber filled foods…
Small steps everyday added up over weeks lead into incredible results! So start today with little efforts and soon enough you’ll see how easy staying fit really was all along.
A lot of teenagers who want to lose weight focus only on their diet. Weight loss happens when your body uses more calories than its intake for that day. So, while you should do your best to have a healthy diet, by working out, you will get that calorie deficit you need to lose weight.
If you don’t have the time or money to go to the gym, there are plenty of exercises you can do at home.
You can try taking a walk around your neighborhood every evening and if that gets too easy – how about jogging instead? You will feel better all day long!
17. Don’t Forget About Vitamins & Minerals
Taking vitamins is not just how to lose weight fast for teenage girls; it’s how to be healthy in general. Your body needs calcium for strong bones, iron so it has enough oxygenated blood flowing through its veins…
A general rule is that your body tends to metabolize nutrients from food better than from medication / supplements. So, make sure you eat fruits, vegetables, good quality meats and fish, nuts, eggs, cheese etc.
It’s not too difficult to lose weight as a teenager, but you need dedication, good planning and consistency.