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Ultimately, taking weight loss supplements won’t teach you much about eating an overall healthy diet, finding ways to enjoy exercise, or practicing “intuitive eating” and managing cravings.
Lose Weight the Healthy Way
In this Article
In this Article
In this Article
Are you thinking about going on a diet to lose weight? After all, it seems you can't open any magazine without reading about the latest fad diet -- whether low-carb, low-fat, or low-calorie.
The reality is, diets are like fashions. They come and go; some work, some don't. And while many teens lose weight on diets, not so many keep the weight off.
Studies show that approximately 95% of people who go on weight loss diets will gain all or some of the weight back within the first 5 years. In fact, some studies have found that after a period of 5 years, most diet programs are unsuccessful in terms of keeping the weight off.
In the past five years, research has shed light on the impact of strict diets on weight loss, and the findings have consistently held true: diets alone don't work. Sure, these diets can help you lose weight at first. Yet for most teens, a lot of this loss is muscle -- not fat. And lean muscle (as opposed to body fat) is what helps burn calories.
The more muscle mass your body has, the more calories you burn all day, even while you are sitting around studying or surfing the Internet.
So, How Do I Lose Weight?
The best way to maintain or reach an ideal weight is to burn more calories than you take in. That means increasing activity and decreasing calorie intake -- but not severely.
The safest, most effective diet for weight loss is a healthful, balanced one including:
Cutting out junk food, sugary sodas, and sweet, undiluted fruit drinks from your diet is an easy way to lose weight over time. For example, cutting out 10 potato chips a day saves 100 calories. Over a year, giving up those chips would translate into 10 pounds of extra fat lost.
Likewise, adding 20 minutes more of exercise (such as aerobic dancing, walking, jogging, biking, rowing, or swimming) to your current routine will burn an average of 100 calories of fat a day. Over a year's time, that extra 20 minutes of exercise should allow you to lose 10 pounds.
Portion control is also important when you're trying to lose weight. One problem many overweight teens have is that they underestimate how much they really eat. So stop super-sizing, and learn what a healthy portion looks like.
It may also help to eat more frequently. Six small meals per day appears to be one of the best approaches to eating, especially when you're trying to lose weight. Just remember these mini meals need to be small.
If you feel you are overweight, talk to your primary health care provider or a registered dietitian.
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There are plenty of medically supervised diets that work well for teens who need to lose more than 10 pounds. Just be sure to include exercise, or you'll find that the weight comes back as easily as it left you.
Healthy Habits for Weight Loss
There are several habits that serve as healthy ways to lose weight. They include:
1. Eat breakfast. Breakfast helps give you staying power throughout your day, and can even increase school performance. Studies show that eating breakfast may help keep you from binging later in the day. No need to eat a lot -- fruit and cereal or an energy bar and some milk is all you need to get going. If you're running late, just munch as you walk to class.
2. Don't skip meals to "save" calories. You'll likely make up for the skipped meals by snacking later on junk foods, which are high in calories, sugar, and trans fats (harmful fats found in many commercial snacks).Some recent findings show that junk foods make up nearly one-third of the total calories in the typical American diet. Remember, several small meals spread out through the day is a great approach.
3. Eat more lean protein to control your appetite. Go for low-fat dairy; eggs; skinless chicken and turkey; fish; lean cuts of beef, pork, and veal; legumes; soy foods; and nuts and seeds. Avoid animal foods that are high in saturated fats (such as fatty cuts of beef and high-fat dairy).
4. Eat more vegetables, fruits, whole grains, and beans (including soy). Studies show that these plant-based disease-fighters make up only 10% of the calories in the American diet. Plant-based foods are high in water and fiber and essential vitamins and antioxidants, yet very low in calories. Diets high in plant-based foods play a key role in the prevention of diseases, including obesity, heart disease, certain types of cancer, and type 2 diabetes.
CDC: "BMI -- Body Mass Index: Child and Teen Calculator."
Ways to Lose 20 Pounds in 2 Months
You may want to lose 20 pounds for an upcoming special event, such as a wedding, and fad diets promise fast results. But after you meet your target on a fad diet, it's likely you’ll gain all the weight back, and then some. The safest and surest way to lose weight and keep it off is to use a gradual and consistent approach – to drop 1 or 2 pounds a week by making a change in your eating habits. At the rate of 2 pounds a week, you lose 20 pounds in a little over two months, or about 10 weeks.
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Consult your doctor or a dietitian before beginning any weight-loss diet.
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Create a Calorie Deficit to Lose Pounds
According to general principles of weight loss, 3,500 calories equal a pound of body weight. To lose 2 pounds of body weight a week, you need to create a daily calorie deficit of 1,000 calories, which means if you’re currently eating 2,500 calories a day, you’ll need to go down to 1,500. A thousand calories may sound like a lot, but depending on your diet, it may not take much for you to trim your intake.
For example, cut out low-nutrient, high-calorie foods such as a cheeseburger, soda and ice cream, and you’re off to a good start. A large single cheeseburger with condiments from a fast-food restaurant comes in at 535 calories; if you're hungry and go for the double cheeseburger, that's 704 calories. Maybe you routinely have a cola with your burger; just one 16-ounce can or bottle is 207 calories. If you round off this high-calorie “meal” with 1/2 cup chocolate ice cream, you’ve added another 143 calories to your total. These foods, which have very little nutritional value and may leave you feeling hungry again soon after, total about 1,000 calories.
Don't go below 1,000 to 1,200 daily calories if you're a woman or 1,200 to 1,600 if you're a man, according to the National Institutes of Health. Diets that drop below those ranges must be short-term and also administered by a physician for safety.
Change Your Food Choices
The key to reliable weight loss and long-term weight management, however, is not just abstaining from some junk foods while continuing to use up your daily calorie allotment on others. Instead, your best bet is to make a change in your eating habits, and to switch your dietary focus to whole foods like fruits and vegetables; lean proteins like fish and chicken breast; and healthy fats like avocado, nuts and seeds. Many of these foods have fewer calories overall and also contain nutrients that assist with weight loss. Vegetables, fruits and whole grains, for example, provide significant fiber, a type of carbohydrate that helps manage your blood sugar levels and keep your hunger under control.The macronutrient protein – found in animal products, soy, legumes, nuts and seeds – is associated with greater satiety.
Switching what you eat doesn’t mean you’re going to starve. If your aim is to consume 1,500 calories daily, you can have three meals of about 400 calories each, and two snacks that total 300 calories.
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Play around with the numbers, but this will give you a rough framework for eating well and staying full at the same time.
Make Your Daily Menu
Fifteen hundred calories actually buys you a lot when you’re sticking with whole foods. As a sample menu, for breakfast you can have two scrambled eggs, a slice of whole-wheat toast with a half-ounce of goat cheese and a cup of sliced strawberries for 348 calories. For lunch, have a plate of mixed greens topped with 3 ounces of grilled chicken, a half-cup of black beans, a cup of sliced red bell pepper and a fourth of an avocado for 342 calories; add a half-cup of grapes for a sweet finish to the meal, for an additional 62 calories. At dinner, have 4 ounces of grilled salmon with a cup of wild rice and a cup of steamed Brussels sprouts for 380 calories; enjoy a half-ounce of dark chocolate as your dessert for an extra 85 calories, bringing your total for the three meals to 1,217.
You still have room for two snacks, such as an ounce of almonds for 170 calories and a large apple for 116 calories. Or have one snack and then portion out a tablespoon of healthy olive oil to your various meals. To boost flavor, sprinkle a variety of herbs and spices on your dishes – they are both nutritious and almost calorie free in the amounts normally used.
Add in Exercise
Diet is at the heart of any weight-loss plan, but don’t forget to incorporate exercise into your daily regimen. If you only cut calories without also exercising, you'll most likely gain back the weight you lose, says Harvard Medical School. A "diet only" approach slows down your resting metabolic rate, meaning that you will need to eat less as you lose weight. Instead, stimulate your metabolism to burn calories with a 2-mile brisk walk or an uphill bike ride most days of the week. Current guidelines recommend 150 minutes of this kind of exercise each week, coupled with two days of strength-training exercises, such as lifting weights to build and maintain lean muscle.
Weight Gain and Menopause
When you think of menopause, you might automatically think of hot flashes and mood swings. While a drop in estrogen and progesterone (which occurs during menopause) certainly causes these symptoms, another notable change many women experience during menopause is weight gain.
According to research, women may gain an average of 5 pounds during menopause. Women who all already overweight are more likely to gain weight during this period in their life.
Learning how to fight potential weight gain now can make it easier to maintain a healthy body weight over the course of a lifetime.
Menopause marks significant changes.
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Not only do your periods finally stop, but you are no longer capable of having children. This is because your body no longer releases the levels of estrogen and progesterone required for fertility and reproduction.
It’s important to note that menopause-related weight gain doesn’t happen overnight. In other words, you won’t suddenly gain 10 pounds after your periods stop. Rather, the weight gain is more gradual. Poor lifestyle habits and other factors can increase your weight gain as well.
While weight gain may be attributed to menopause, other factors can increase the total amount gained. For instance, you might notice more weight maintenance issues:
- under times of stress
- when you don’t get enough sleep
- during family changes (such as children leaving the nest, or a divorce)
- with job or relationship issues
- when quitting smoking
- while consuming alcohol frequently
- while taking certain medications (such as antidepressants)
Genetics can also play a role. If your mother dealt with weight issues during menopause, then chances are you also might have difficulties managing your weight as you go through it.
Age itself presents a lot of changes when it comes to weight. Once you hit your 30s, your metabolism slows down. During this time, you may find it harder to maintain your weight without making changes in your eating patterns and exercise habits.
The circumstances only make it harder as you reach your 40s and 50s. This is because muscle mass naturally decreases while body fat can increase. Without muscle mass, your body doesn’t metabolize calories as efficiently. This can lead to unwanted weight gain. So menopause can lead to weight gain, but it isn’t the only cause during this stage of life.
Significant weight gain during menopause means more than not fitting into your favorite dresses and jeans. It also poses potential serious consequences to your health. In fact, gaining weight in your 40s increases your risk for:
Also, if you already have a chronic illness like type 2 diabetes or hypothyroidism, weight gain can worsen your symptoms.
Despite all of the supplements and other supposed solutions to menopause weight gain that are available these days, there’s no magic formula for stopping it. Under your doctor’s supervision, you can minimize menopause-related weight gain with a healthy lifestyle.
You have to take the right dose of the right product, and you have to take it properly.
This includes eating fewer calories, exercising regularly, and building muscle.
According to the Mayo Clinic, most women need to take in 200 fewer calories per day once they reach their 50s compared to when they were younger. Try to avoid extra calorie sources that don’t provide nutrition, such as sweetened drinks and sodas.
Benefits of aerobic exercise
For success with an exercise routine, it’s important to prevent boredom and isolation. Change up your routine and try new classes and DVDs. Walk a new route for a change of scenery. You may also enlist a workout buddy to help keep you motivated. The goal is to work up to a total of 2 hours and 30 minutes of aerobic exercise a week.
Strength training can help prevent a loss of muscle mass as you age. In addition, it can help you rebuild muscles you might have lost as a result of a lack of exercise. Resistance exercises are especially important after menopause because they may also help prevent osteoporosis.
You can address multiple muscle groups with a full routine, including arms, legs, glutes, and abs. It’s important that you don’t overdo it — you’ll only increase your risk for injuries. The Mayo Clinic recommends strength training twice a week for adequate results.
Remember that strength training and aerobic exercises are two different things. While strength training isn’t focused on exercising your heart and lungs, it does add muscle mass to help you burn calories more efficiently.
While many women experience menopause-related weight gain, it doesn’t happen to everyone. Being proactive about your weight can help tremendously.
If you haven’t yet hit menopause, you may start making over your lifestyle now to curb the effects that this change brings about. If you’re already in the middle of menopause, it’s still not too late — make small changes at a time until they become habit.
Once you start exercising more and eating more healthily, you’ll likely see a difference. It’s certainly not easy, but sticking with a weight loss plan will make you look and feel better.
Despite making significant lifestyle changes, some women still have difficulties with their weight after menopause. If you continue to gain weight despite cutting calories and exercising regularly, you should see your doctor, as this could be a sign of an underlying health issue.