Moderate weight gain has many health benefits for teens and people of all ages. Although losing weight can be difficult, good habits, support from family members, can help teens lose weight safely.

Esophagus is a growing problem among adults and children. In fact, according to the National Institute of Gastrointestinal Diseases (NIDDK), about 20% of people aged 12-19 suffer from obesity.

This article looks at how teens can lose weight քաշ maintain a moderate weight while avoiding unhealthy eating.

When trying to lose weight, people, especially teenagers, need to make sure they are getting their recommended daily allowance of nutrients. Failure to do so may affect their growth and development.

Being hungry can also affect a teenager’s education, as they may not be able to concentrate at school.

Adolescents who want to lose weight should be careful to do so while still having enough food to meet their caloric needs. This reduces the risk of food negatively affecting their education.

Irregular eating can also be a concern for some teens as they develop eating disorders. most often in this age group.

By sticking to the following tips, teens can maintain a moderate weight by avoiding junk food and helping to develop healthy habits.

Anyone who is concerned that they or someone they know may have a malnutrition can eat a list of symptoms found on the National Disorders Association website, including a helpline, text version, and chat support services.

Adolescent ցանկացած Any family member who can help with their weight loss or maintenance can adopt the following habits.

Reasonable snacks

Instead of reaching for a bag of sweets or chips, NIDDK offers to fill a piece of fruit, some baby carrots or some hummus with sliced ​​vegetables.

Avoiding boredom

Some people may eat when they do not know what else to do. Instead of dwelling on boredom, people should try to find hobbies and activities that can distract them. Some examples of trying activities include walking the dog or helping with household chores.

a 2017 recommends conscious eating as a way to promote healthy eating behavior. Mindfulness is a practice based on armed Buddhism.

According to the newspaper, conscious food “supports practitioners’ sense of who they are, assuring them that they are good with a non-judicial, self-accepting egg.” It encourages them to value food, not to limit it և from hunger, having a beginner’s mind, patiently evaluating each moment with full awareness. ”

Limit sugar addition

According to the NIDDK, people should try to consume less than 10% of their daily calories from sugar.

For example, instead of ice cream or baked desserts, one could choose bananas or other natural sweet fruits.

Restriction of processed foods

Often referred to as “unhealthy food”, processed foods are high in calories but low in nutritional value. They can also contain saturated fats.

Although one can sometimes eat them, teenagers need to make sure that they do not form the basis of their diet.

To enlist the family

a 2015 study suggests that teens eat less, eat more, try to control their weight with an unhealthy egg, if their parents support their healthy eating goals by displaying healthy eating habits, the ability to be active, and weight-focused conversations.

Move more

One of the best ways to lose weight or maintain a moderate weight is to burn fewer calories than you burn each day.

Being active is a great way to burn more calories, the US Department of Health and Human Services advises teens to aim for at least 60 minutes average daily vigorous activity.

Supporting weight loss, physical activity can help improve cognition, bone health, overall fitness և heart health. It can also reduce the risk of developing depression.

Changing unhealthy fats

Adolescents need fats to grow and develop. Dietary fat needs higher for children than adults, however, people often avoid fat when trying to lose weight.

Some fats are better for health than others. Instead of cutting out fat altogether, teens should try to choose healthy unsaturated fats such as avocado and olive oil. nuts, seeds և: oily fish,

Sleep well

Some studies It is believed that there may be a connection between insufficient sleep and “being overweight”.

Other studies: It is believed that adolescents require more sleep than adults by offering 9-10 hours of sleep a day. Therefore, adolescents need to make sure that they get enough sleep to maintain their weight.

Parts management

Another thing to lose weight or maintain a moderate weight is to control the size of the section. For example, instead of eating a whole bag of chip shareholders in one sitting, think about splitting it into smaller pieces.

Consuming smaller portions will reduce the number of calories a person consumes per day, which in turn can help with weight loss.

Filling vegetables

One downside of trying to lose weight is that people may worry about feeling hungry. Filling a person’s plate with vegetables can help prevent it.

Low-calorie vegetables per 100 grams, like most other foods, are high in vitamins, minerals, and fiber, which can help you feel fuller after eating.

From small

Making slow changes can be more effective than changing many different things at once. By setting small goals and making small changes, people are more likely to succeed.

Adolescents need to make sure their goals are realistic, allowing them to stay in shape for the long term.

Staying hydrated

The Polycystic Kidney Foundation cites studies that suggest that 37% of people think they are hungry when they are actually thirsty.

By staying hydrated, people can prevent the pain of that wrong hunger. It may also be helpful for people to drink a glass of water before each meal to stimulate feelings of fullness,

Avoiding the following can help people achieve their weight goals, maintain healthy habits.

Avoiding all treatments

Cutting down on certain foods may make a person want more. Thus, if a person avoids all treatments, they may start to feel hurt, which may mean that they are not succeeding in their weight goals.

Drinking too many calories

People should try to be careful about how many calories they drink. Soda, energy drinks և Many other beverages have added sugar, which can help a person consume more calories than they realize.

Eat even in full

People may stop eating when their body says they are full. People can eat extra calories even after they are hungry, as it is widely believed that people should empty their plates.

Making a smaller portion size can help prevent wastage, as can storing leftovers.

Refusal to eat

Refusing to eat can slow down someone’s metabolism or make them feel so hungry that they overeat at the next feeding.

If a person is short on time, he can take a piece of fruit, such as an apple or a banana.

Surrender

It may be frustrating not to see a big difference right away, but losing weight takes time, և it’s more about lifestyle changes առողջ it becomes healthier than scales.

Celebrating success with food

When people reach their weight goals, they need to set them. However, they should try to avoid celebrating them with food.

Consider buying new clothing or hobby equipment as a reward to prevent food from being linked to rewards.

Losing weight and maintaining a moderate weight can be difficult, but by using the tips above, teens can be assured that they are healthy and minimize the risk of developing a variety of conditions.

Maintaining a moderate weight can also help teens maintain confidence and a positive self-image.

Getting support from family members can help teens manage their weight more easily so they avoid eating poorly.

,