Monday, January 16, 2012

How to Lose Weight Fast for Teenage Girls - The Effective Way

Staying healthy and living a long successful life is what everyone desire. Be it a man, a woman or a teen, all loves to have a toned and well-shaped personality. But unfortunately, today more and more of teenage girls are dealing with the obesity condition. Weight loss for teenage girls, who are more vulnerable to developing eating disorders, should take extra precautions when trying to lose weight. All teenage girls need to do is to follow these tips with full determination and confidence. It is because by considering the given measures on your daily routine you can soon notice those extra pounds shedding from your body

1.Physical activity
Physical activity improves health and well-being. It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain and achieve a healthy body weight and it improves your outlook on life. Perform at least 30 minutes of physical activity each day, five days a week. Join a competitive sports team or recreational club at your school to stay active while performing an activity that you enjoy.

2. Find a partner to work out with
Working out with a buddy can help keep you accountable and motivated, and strengthen your relationship with that person. Benefits of a workout partner :

  • A workout partner will keep you motivated.
There will be days when you are down and don't feel like working out. But a partner can motivate you and give you a reason to keep going on again.
  •  A workout buddy can be a great company and friend. 
There can be times when you are simply bored while working out by yourself. But with a workout buddy you can keep chatting and enjoy your conversation. This will keep your mind off from the fact that you are working out and time will go by faster.
  • You can share expertise and improve skills from with a workout partner. 
Your workout partner might know how to use certain equipment to be most effective. Similarly, they can correct you if your technique is not accurate while working out.
  • Having a partner makes it easy to spot each other during workouts. 
A lot of the times you will be using equipment that might require you to be spotted. Working with a partner takes care of that problem as well.

3. Incorporate Exercise Into Your Daily Life
Incorporate exercise into your everyday activities. For example, 

  • instead of taking the bus or driving to school or the mall, walk or ride your bike to burn more calories throughout the day. Take a "walk break" whenever you can find the time during the day. 
  • Taking short 10 minute walks a few times a day will do wonders for your metabolism! 
  • Choose the stairs over the elevator 
  • Play actively with your kids 
4.Watch what you eat.
Eat breakfast every day to rev up your metabolism. Pack a lunch for school to ensure that you have healthy options to choose from. Include plenty of fruits, vegetables, whole grains and lean proteins, and limit your intake of processed junk foods. Drink at least eight glasses of water each day to stay adequately hydrated and to help promote fat loss and support muscle development.

When many of us think about losing weight, we think about what foods we shouldn’t eat -- high calorie, high fat, sugary foods that can quickly add inches to our waistlines. The best choices are foods low in calories but high in nutrients.

Can a person with a daily workout regimen eat anything and still lose weight? It depends on that person’s BMR (basal metabolic rate). If that person uses up energy at a particularly slow rate, he or she has the options of eating less, exercising more or doing both. Choosing to increase calorie intake may require increasing physical activity, specifically the volume, frequency, and intensity of the exercise sessions to achieve weight loss or maintain weight.

5.Set realistic goals.
Deciding how much weight you would like to lose each month is important for setting up a realistic diet and exercise program that will offer you lasting, permanent weight loss. It’s common knowledge that losing weight too fast can lead to swift weight regain since dieting does stress the body. Setting realistic goals now will help you to keep the weight off later.

Health professionals recommend that you lose no more than two pounds per week for gradual weight loss. Rapid weight loss often leads to equally rapid weight gain and may result in the development of unhealthy habits.

Many weight loss experts today recommend aiming for shorter-term, more attainable weight loss goals. Since the bulk of diet research shows that most dieters lose weight steadily for about 12 weeks, then hit a plateau, that's the number of weeks that the weight loss experts suggest you should aim for. The weight loss strategy that many have found works best for them is one of alternating periods of weight loss and maintenance, each lasting 8-12 weeks.

6.Record your progress.
This way you can notice any major changes. Keep a log of everything you eat, every exercise you do, and how many inches your waist is (or whatever kind of body part that needs weight loss). Add up your total calorie intake of that day (try and keep it at a maximum of 2000) and how many calories you burned (most exercise machines will give you an estimate of how many calories you burned). If your diet or exercise changed you can see what plan worked best for you. Also, if you record the calories you have eaten, you can input them in websites that will then calculate whether you should have eaten more, or less calories that day, and you can plan from that.

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