What's a simple, healthy eating plan for a young teenager?
Posted on July 28th, 2010, by
I’d like to keep it simple, healthy and easy.
I want to lose weight and keep it off, healthily by following a simple & healthy eating plan.
Also, I would like to know what simple exercises I could do to tone up and lose the fat around my waist.
Please help!
Tags: exercises, healthy eating plan, simple amp
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July 28th, 2010 at 3:24 am
Healthy eating begins with learning how to “eat smart”. — It’s not just what you eat, but how you eat.
Take time to chew your food: Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health! Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Avoid stress while eating. When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Listen to your body: Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
Eat early, eat often: Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
Healthy Eating Tips: The Basics
You don’t need a degree in nutrition to ensure that you get a well-balanced diet that provides the daily nutrients you need – simply focus on six basic food groups:
Whole Grains: Whole grains include whole wheat, brown rice, oatmeal, whole grain barley and millet. Avoid food with refined grains including many breads, pastas, and breakfast cereals.
Vegetables: Go for the brights: the deeper the color, the greater the concentration of vitamins, minerals and antioxidants. Dark green and orange vegetables, from broccoli, kale and mustard greens to butternut squash and sweet potatoes, are several excellent choices.
Fruits: Enjoy fruits in a number of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed. Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water
Milk and other dairy: Choose low-fat dairy products. It is important to choose dairy products that DO NOT contain rBST (bovine growth hormone). Organic dairy is best. If you’re lactose-intolerant, choose lactose-free and lower-lactose products, such as hard cheeses and yogurt.
Protein: Vary your healthy eating protein choices with a variety of fish, poultry, eggs, beans, peas, nuts and seeds. Minimize red meats containing high levels of saturated fat.
Oils: We’ve been taught to fear fats and oils, but fresh, high quality fats from olive oil, avocado, raw nuts & seeds, coconut and fish actually provide excellent (and necessary) sources of healthy fatty acids in your diet.
July 28th, 2010 at 3:24 am
I’d recommend the diabetes eating plan..it’s excellent, even if you are not diabetic.
http://www.mayoclinic.com/health/diabetes-diet/DA00027
July 28th, 2010 at 3:24 am
well for a start stay the fuck away from KFC or Mcdonalds
go for walks
try jogging
get a muscle toner kit
July 28th, 2010 at 3:24 am
Eating plan. Here are some basic tips:
-Whole grains instead of processed bread
-Fruits + veggies instead of potatoes
-Water/1% milk instead of soda
-dark chocolate instead of milk chocolate
-Don’t eat anything that your great-great-grandmother wouldn’t recognize as food…cardinal dieting rule
Here are some exercises to tone up your stomach:
-Anywhere from 65-120 situps
-90 crunches
And for other areas, like your arms and legs:
-25-40 pushups
-2-min lunges
40-70 squats
Oh and also, to lose the fat around your waist, sit-ups etc. won’t help, they’ll just strengthen the core underneath the layer of fat. To get that layer off, go on the treadmill for at least 40 minutes a day (including warm-up and cool-down) for about 4-6 days a week.
Other things you could do include swimming, dancing, playing sports (volleyball, badminton, soccer etc.)…
If you do cardio, your waist will shrink. Because your stomach is your body’s primary natural storage place for fat (as well as butt + thighs) you’re going 2 see weight loss there first, and most drastically. I hope this wasn’t too long, it sure took a long time to write. Good luck =)
July 28th, 2010 at 3:24 am
Make sure to eat something within 1 hour of waking up. Proteins such as a scrambled egg and a small piece of ham are a great beginning. Same goes with lunch and dinner – SMALL portions, good healthy meals with proteins (chicken, fish, etc) and vegetables. Eat carrot sticks or a low fat granola bar between meals. If you want something sweet, go for jello. Most important, though, is LOTS of water and to walk at least 45 minutes every morning. Good luck!
July 28th, 2010 at 3:24 am
You should combine exercise and the right diet to lose weight and make everyone going crazy about your sexy body….
It is said that everyone knows that if you eat less and exercise more you will lose weight. You would think that this is common sense. But it is easier said than done. Exercising as an adult can be a chore all in itself. After dealing with children all day, cooking, cleaning, or just trying to earn a living how do you fit exercising into the program. All I can say from my experience is to start small. If just to jump rope in the evening for 30 minutes is a start. Maybe go out and buy an exercise video and watch that for 30 minutes every night. It is all a start.
Exercise is essential whether you choose to lose weight or maintain your present weight. Think of exercise as a life change. Don’t do it just because you want to lose weight. Think of it as a way to keep your heart healthy or just to re-energize yourself. Someone that increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
People diet for two primary reasons, to lose weight, or to improve health or both. Many people who diet fail to lose weight or, if they do lose, fail to maintain the lower weight over the long term. How many times have you heard that the only way to lose weight through diet is to eat less? Don’t believe these programs. The truth is that your body will feel starved and drained in the process. But your body will not be drained, it will just feed off the stored fat in your body. And the next time you eat it will replenish the used up fat. You will not see any change. Learn how to lose weight through a sensible diet and exercise plan.
The only way to lose weight and keep it off is by eating properly and exercising on a regular basis. By taking full control of your eating habits you will begin to lose weight the best way possible – slowly and steadily. You will lose weight by eating, by being more active or preferably by doing both. Don’t skip any meals. Lose weight by eating. To lose weight safely, effectively, and for the long term – you need to truly commit to eating and exercising consistently. Eating more often, not less is the way to lose weigh
You may not need to lose as much weight for your health as you think. Talk with a health care professional to get some ideas on how to lose weight and keep it off. Studies show that people who lose only 10 to 20 pounds halve their risk of developing diabetes.
Many people have tried everything to lose weight. Everyone who’s ever tried to lose weight has found it challenging. Getting motivated to lose weight can be hard in the beginning, especially if you have tried to lose weight in the past. But that is why I said in the beginning you have to make this a lifestyle change. Exercising just for weight loss will not motivate you in the long term. You will find yourself not seeing the results quickly and you will become un-motivated and fall off the plan. Don’t let this happen to you.
The best way to lose weight should not involve a battle of willpower – you cannot fight yourself every single day!
So what is the best way to lose weight? Get started. You can’t wish it away.
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