Being a teenager is tough. With loads of schoolwork, part-time jobs and relationship stress, struggles with body image can make a teen’s life even more difficult. Fortunately, getting into shape doesn’t have to be complicated or expensive. There are countless changes you can make to your lifestyle that won’t cost you any extra money and can help you lose weight.
Avoid Empty Calories
Many teenagers simply don’t eat properly. Between hanging out at the food court, eating pizza at the cafeteria and munching down on potato chips at home, teenagers consume a lot of empty calories and don’t provide their bodies with the nutrients they need. Your body needs an adequate supply of vitamins, minerals, protein and complex carbohydrates. Eat foods that provide essential nutrients and cut down on soda, salty snacks, bakery treats and ice cream.
Eat a Balanced Diet
Eating a balanced diet is really simple once you break it down. As a teenager, there are specific serving ranges you should aim for each day. The USDA recommends nine to 11 servings of grains, which include bread, cereal and rice. This is much easier than it seems, since a serving size is only one slice of bread, or a half cup of rice or pasta. When you are eating your grains, choose whole-grain options. Aim for four to five servings of vegetables and three to four servings of fruits. A serving is one apple, or a half cup of cooked vegetables. Consume four to five servings of milk products. These contain calcium, which is essential for the growth and strengthening of bones. The USDA calls for two to three servings of meat and meat alternatives, with each serving being about the size of a deck of cards.
Males and more active people require more food, while females and smaller or less active people do not require as much to meet their needs. Rather than trying every fad diet that comes along, learning how to eat properly and meet your nutritional requirements at a young age sets the stage for a life of healthy living.
Get Active
Getting active does not have to mean joining an expensive, crowded gym. It doesn’t cost anything to throw on a pair of sneakers and walk out your front door. To lose weight, you need to get at least 20 to 30 minutes of moderate cardiovascular exercise, four to five days per week. If you haven’t been off the couch since you played softball in third grade, it probably isn’t best to jump into a marathon training program. Choose an activity that you enjoy that makes you sweat, and do it for 10 to 20 minutes a day. From there, build up. Activities like walking, swimming and biking do not require a lot of cash to get started. Joining a school sports team is also a way to get active, meet new people and have fun.
About this Author
Dave Abbass has been writing for four years. He began writing as a member of his high school newspaper and was editor-in-chief in his final year. He currently writes at the Xaverian Weekly, the newspaper of St Francis Xavier University, where he has been a senior reporter and sports editor.
