6# Cut down on liquid calories
Liquid calories are the most deceptive ones as they add up considerably and you will not even know it. What are the liquid calories then? All those drinks which get consumed through the day and most of the time go unnoticed but they do contain calories.
Think of all the milkshakes, hot chocolates, fizzy drinks etc. In simple thinking a coffee may not contain many calories on its own but by the time you add full fat milk, sugar, chocolate sprinkles or caramel, whipped cream etc it can end up like a fat and calorie crime.
Especially calorific are all the fizzy drinks which tend to be heavy on sugar. A can of coke contains 142 kcal; 250ml of orange juice contain an average of 118kcal. Add all the drinks you have through one day and you may find a scary amount of calories but also you will find a very good and easy way to cut your calories.
- Water is the best to keep you hydrated and replenish your thirst.
- Usually recommended and low in calories is green and herbal tea.
- Try replacing fizzy drinks with diet or sugar free options, but in moderation as sweeteners have been controversial. Just cut down on the fizz all together is recommended.
- Spare the sugar you add in your drinks.
7# Throw out fatty, junk food
Again a very hard thing to do, it is almost like mission impossible. Unfortunately junk food does taste good and it is addictive, and it is available everywhere. If your body has learned to consume junk food from a very early age then it is hooked on it and getting your body to change its habits is not easy, but not impossible!
You will need to be dedicated and convince yourself on how much you want this. I am not trying to dishearten you here, but I am being honest. It is not good to embark on a weight loss plan with false ideas so be prepared and get motivated.
My best motivation for you is your health but if you have other motivational goals go for it. *Read tip no 7 for some ideas on changing your diet.
Cut down on:
- Take away meals such as chinese, fried chicken, pizzas etc.
- Fast food such as burgers and chips, hot dogs, fried chicken etc.
- Deep fried foods, anything deep fried in massed of oil including vegetables and including pre-packaged, pre-cooked foods. Frozen oven chips are not a healthy option as they have been pre-deep fried.
- Processed foods. They usually come out of a tin or they do not resemble anything natural.
Note * An average bacon double cheeseburger contains around 760 calories, 45gr of fat (69% of daily value) and 8gr of sugar. If you make it into a meal with chips, sauce and soda the calories will add up. However, an average person needs around 2000 to 2500 kcal (depending on gender, age and activity level).
8# Change you habits slowly and gradually
The best way to lose weight in the long run is to change your habits all together. Lifestyle changes do last longer and tend to have a higher rate of success. You can follow a diet even if it is for a few weeks but if you go straight to old habit after you reached your goal, then you will only be putting the weight back on.
Plus think of your health and the benefits you will get out of healthy eating. Where do you start though? How can you start eating greens when you never tasted one and oh dear chips taste by far better….
Instead of going cold turkey on cutting down junk food, try doing it slowly as it may be easier to handle.
- For example replace instead of remove. Replace deep fried and/or precooked chips/fries with thin cut roast potatoes (homemade not frozen) cooked in a drizzle of olive oil.
- Add on things slowly. Half the portion of chips or pasta you would normally have and add a small portion of vegetables or salad.
- Try things. Maybe one vegetable doesn’t go with your taste? Then try another. There is a big multicolour fresh world out there.
- Go for fruit to satisfy a sugar craving.
- Lobby the cook of your house for healthier cooking options. Oven cook, boil and grill instead of frying. Cut down on oil and margarine when cooking etc.
- Schedule junk food in your week i.e. once a week or on a Saturday only or even just once a day if too difficult and stick to it.
9# Exercise
Dreaded by most; the exercise. I will say that exercise is great for health but it may not sound very motivating for most teenagers. So I will add that apart from health think how fit you will look at the end, and how good the clothes will look on you.
Exercise doesn’t have to be a torture or boring or even exercise as such. It can be fun and interesting. There are all sorts of different activities you can choose from such cycling, walking, running, swimming and so on.
You can add some of those in your daily life such as cycle or walk to school, or you can join a group i.e. running or swimming group, dancing or handball group. Loads to choose from or you could make your own group with your friends.
Exercise will burn calories and help in burning some fat and in the long run will increase your metabolism and the calories you burn overall. If your worry is just a couple of lbs increasing your physical activity may be sufficient enough to achieve this without ‘going on a diet’. However, if you have more than a few lbs it is best to combine a weight loss plan with exercise for better results.
10# Beat the bullies
This is no 10 but really it should be no 1 and ok not physically start beating people here but mentally. Like I said already high school, college or university can be quite hard for some people. We all know that if different in any way can attract the kind of attention we don’t want.
A lot of people, teenagers and adults alike, can fall into a vicious cycle of repetitive behaviour and emotional eating. Being teased or looked down on by other teens can make you feel worst and feel helpless and have low esteem.
No matter what your size, shape or anything else be confident in yourself. Don’t stop yourself from doing something just because you feel you are not worth it or you feel you don’t look nice.
Forget about the next celebrity or magazine who tells you how to look or what to wear. Empower yourself, be yourself, don’t let other people stop you and look at the bigger picture.
I believe in being a healthy weight for good health, but that does not necessarily translate in being thin. Appreciating who you are and learning to love yourself is a very important life element.
