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 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.
- Choose a variety of protein foods, like lean meat and poultry, seafood, beans, soy products and nuts
- 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.
Be thankfull for what God gives to you, thankyou
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