Before you eat that next candy bar, think
about if that is going to improve your health or make it worse. Most teens do
not realize what they are eating or why they are eating. The teenage years are
the most important time to watch what you are eating
Steps
1
Do not eat when you are not hungry! Boredom and
depression can lead a person to eating things that will lead to weight gain. If
you are bored, try reading a book, playing a sport, or talking to friends. Try
to avoid your kitchen if you are home all day. Make sure there is no food in
sight or you will get cravings. Study, if possible.
2
If you get the need to crunch or chew food when you
are not hungry, eat something low in calories such as fruit or gum. Ask someone
like a parent to stop you from over-eating.
3
Drink at least 4 to 8 glasses of water a day,
depending on how active you are, and how hot it is at your location. It curbs
hunger, makes you feel better and makes your skin glow!
4
Check food labels. Eat foods that are low in calories
and carbohydrates. Although carbohydrates can help you think better and they
fuel the nervous system and power fat metabolism. Avoid saturated and trans fat
(which leads to weight gain). Eat foods that have vitamins and minerals in
them. Protein, fiber, and iron are all good for you. If you can't read an
ingredient or if you've never heard of it, most likely it is not good for you.
Do not go under 1200 calories a day for an extended period.
5
Know how to respond to binges. If you have a pig-out
and want to burn off the calories you just consumed, go for a brisk walk or any
other physical activity. Also, eat a nutritious meal after a pig-out.
Alternatively, if you are tempted to binge, try eating something nutritious
beforehand. By the time you finish this initial food, you may change your mind.
6
Always eat a good, hearty breakfast! Do not think that
skipping breakfast will make you lose weight! In fact, eating breakfast
kick-starts your metabolism, which leads to more weight loss. Breakfast will
also help you to concentrate and eat less throughout the day.
7
Eat your dinner earlier (in between 4:30 and 6:30) so
that you can burn off some of the calories you consumed.
8
Fill up half your plate with veggies.
9
Limit your intake on sweets. Too much isn't good for
you but a little once in a while is okay.
10
Avoid fast food and junk food (French fries, pizza,
etc.) It's only okay once in a while, but if you keep buying junk food, learn
to overcome it
11
Eat only until you are satisfied. Do not over stuff
yourself. If you are given a ton of food on your plate, don't feel obligated to
eat it all.
12
Try to avoid stress or learn to deal with it. Stress
will cause pig-outs.
13
Try to replace things you usually eat with something
healthier. If you're reaching for a handful of chips, force yourself to stop,
and go grab an apple instead. (Note: this can be easier said than done.)
14
Avoid large quantities of sugar. Avoid eating
chocolate and crisps first thing in the morning. This can make you lose your
concentration and you won't be able to concentrate at school. And you may get
headaches.
15
Every time you go to put something in your body, ask
yourself: "Is this going to improve my health, or harm it?" If the
answer is the second one, you know what to do.
16
You should also ask yourself WHY you are eating
something before you eat it. If the answer isn't "It's time for
lunch/dinner/breakfast and I'm hungry," PUT IT BACK.
17
If you have a very sugary diet, you may get a Sugar
Withdrawal Headache. These are tough to deal with and hurt a lot, so if you
can't just ignore it, keep a single Hershey bar (or other candy bar) in your
locker a week. Eat a single square when you get a headache and it'll help. Make
sure it doesn't melt, or you'll end up tricking yourself into eating more than
one "square" (melted lump). Remember to change it out about once a
week, or it'll get moldy and make you sick. Even if there's some left.
18
Try to eat salads and ask your parents to make them.
Or, make them yourself by whipping together some ingredients. Salads are
healthy and with the proper dressings and toppings of your choice, taste great.
Toppings should be low-fat and examples are grated cheese, bacon, and diced
eggs