Everyone wants to have a slim and healthy body, but in reality, losing weight is not simple. Many people start with high determination and then quickly give up because they feel too much pressure. The secret to maintaining success is not in complicated methods or strict regimes, but in small habits that you can do every day.
The best weight loss strategies are those that you can maintain for the rest of your life. That’s a long time, so you need to try to maintain it as simply as possible. Just make small changes, you will gradually build a healthy lifestyle that helps your weight improve naturally and sustainably.
Tips for Successful Weight Loss
Here are 13 simple tips that can help you lose weight successfully:
1. Make it a family event
Enlist the help and support of a parent. The goal is to be healthy and make lifestyle changes that benefit the whole family. Teens with supportive families tend to do better.
2. Be mindful of what you drink
It’s amazing how many calories are in soda, juice, coffee, and other sugary drinks. Cutting out just one soda or sports drink a day can save you 150 calories or more. Drink water or other sugar-free beverages to quench your thirst. Choosing nonfat or low-fat milk is also a good idea.
3. Start small
Small changes are much easier to make than big ones. For example, ditch your regular soda or reduce your portion sizes. Once you get used to these changes, you can make other changes, such as eating vegetables at dinner or taking a 10-minute walk after school.
4. Stop eating when you’re full
Be mindful of when you eat and stop when you feel comfortably full. Eating more slowly can help because it takes about 20 minutes for your brain to receive the signal that you’re full. Sometimes, taking a break before eating can help you avoid eating another serving.
5. Pay attention to whether you’re hungry before reaching for a snack
If you’re eating when you’re bored or frustrated, try doing something else, such as taking a walk around the block or checking in with a friend. Many people find it helpful to keep a diary of what they eat, when they eat, and how they feel. When you have to write it down, you may think twice before reaching for a cookie. Looking back at your diary later can also help identify emotions that might trigger overeating.
6. Schedule regular meals and snacks
You can better control your hunger when you have a clear meal schedule. Skipping meals can cause you to eat more throughout the day. Adding 1 or 2 healthy snacks to your 3 main meals can help curb hunger.
7. Eat more fruits and vegetables
Ditch the snacks and focus on fruits and vegetables! Fruits and vegetables can help you feel full longer, while also keeping your heart and other organs healthy. Add a small amount of fruit or vegetables to every meal.
8. Avoid fad diets
Fad diets promise quick weight loss. They often involve giving up certain foods or ingredients, or eating only certain foods. They are not effective in the long term and can be dangerous to your health.
9. Don’t give up your favorite foods
Don’t tell yourself you’ll never have your favorite peanut butter and chocolate chip ice cream again. Banning all junk food will only make you crave it more. The key to long-term success is to make healthy choices most of the time.
10. Get moving
Don’t feel like you have to play a team sport or join an aerobics class to get fit. Try a variety of activities, from hiking to cycling to dancing, until you find one you enjoy. Everyone has a starting point. It’s okay to start with a few walks around the block after school and gradually increase your intensity.
11. Do whatever it takes to get moving
Walk to school, run up and down the stairs a few times before your morning shower, help your parents in the yard, or dance like no one is watching. All of this will help you reach your goal of exercising at least 60 minutes a day.
12. Build muscle
Adding strength training to your workout routine can help you reach your weight loss goals as well as get a toned body. Try weights, kettlebells, resistance bands, Pilates or push-ups to build strength. A good, balanced workout routine includes aerobic exercise, strength training and flexibility training.
13. Forgive yourself
There will be times when you “accidentally” eat an extra cake, a snack, or a dinner that exceeds your planned portion. This is completely normal, because no one can maintain a perfect diet 100% of the time. The important thing is that you should not beat yourself up too much.
Instead of feeling guilty, treat it as an experience and quickly get back to healthy habits. Drink a glass of water, go for a walk for a few minutes, or simply brush your teeth to clear up the craving. Weight loss is a long journey, and one “slip” will not ruin all your efforts.
In short, successful weight loss is not just about the number on the scale, but more importantly, building a healthy and balanced lifestyle. Start with small changes, persevere step by step, and don’t forget to be kind to yourself along the way. When you make healthy eating and daily exercise a natural part of your life, you’ll find that your weight is under control, your health improves, and most importantly, you feel happier in your own skin.
