In general, healthy habits are the key for anyone (including for teenagers) to keep their healthy weight or to lose weight if they are being obesity. However, people are more likely to choose practical options that can promise fast result. Unfortunately, in fact there is no magic formula for weight loss. All you need to do is to adopt healthy habits as much as possible, particularly true if you are not only looking for the fast result but also safely ways that can provide permanent result in long term.
Diet high in fiber may be not a magic formula to lose weight fast at short time, but it can be powerful enough to help fill you up throughout the day without filling you out. In fact, one of crucial strategies for losing weight is about how well you can control your hunger – and dietary fiber can help!
Once you can control your hunger, you will be able to resist eating foods that you don’t need!
Hunger comes due to some reasons, this can be caused by the consumption of the meals that you eat (such as the amounts of water you drink and the amounts of carbohydrate, fat, fiber, and protein that you eat from your diet) and the time when you eat! With diet high in fiber, you are not only more likely to full longer and able to control your hunger, but also will be great for the performance of your digestive system in long term.
A research found that many people are more likely to eat and consume about the same weight of food every day. This means, if you choose eating foods high in fiber or water such as vegetables, fruits, salads or vegetable soups – instead of foods high carbohydrate /fat but low in water /fiber, you only get fewer calories from the same weight of foods.
A study in 2009 published in the Journal of Appetite found the way of you eat a food may have an effect on how much calories intake you will get. For instance, people who drank apple juice or ate applesauce before lunch were more likely to eat 15 percent more calories if compared with those who ate an apple. This may point that the whole apple is higher in fiber and more feeling than apple juice or applesauce.
Beyond to the content of fiber, chewing a whole piece of apple or other fruits may provide more stimulation to your sense.
In other words, this option may be beneficial to make your more satisfying and more feelings than beverages /soft foods. Experts also believe that the way of chewing foods may also help promote saliva & the production of abdomen juices (another reason to make you full longer).
All kinds of fiber are slowly digested in your digestive system. This means fiber can help you to feel full longer.
In general, there are two major kinds of fiber; soluble and insoluble fiber. While insoluble fiber doesn’t dissolve in the water, soluble fiber can dissolve in the water.
Which is the best one between soluble and insoluble fiber for weight loss in teenagers? Both types are great for your diet. There is no significant difference of health advantage when it comes to losing weight. Generally, choosing a wide variety of foods high in fiber (either soluble or insoluble fiber) is recommended – even when your weight is already ideal!
And for best result, it’s much better to full your diet with fiber from whole foods, because these kinds of foods are not only high in fiber but also fewer in calories (great for your weight loss program). Furthermore, they don’t involve any processed cooking method that can make them also high in trans-fat.
If compared to people with weight loss diet who eat less fiber, people who eat about 35-45 grams of fiber per day are more likely to be painless during weight loss diet because they are also less hungry – according to a research conducted by the Tufts University.
And according to the recommendation from the Institute of Medicine’s Dietary Reference Intake, most men should get at least about 38 grams of fiber, and for most women about 25 grams of fiber per day. Unfortunately, most people (including for teenagers) only get about half of fiber that they need per day.
However, if you are an individual who gets used with diet low in fiber, don’t jump directly to the diet high fiber.
Increasing your fiber intake drastically at short time when your body is not ready to respond the change may lead to some digestive problems, such as diarrhea. To keep safe, increase your fiber gradually until you get the appropriate amounts of fiber you should eat per day!
Can eating breakfast work to help lose weight in teenagers? Well …You need to know that breakfast is the starting point where you find the source of steady energy for your body throughout the day.
Fewer calories intake that we have per day can help reduce fats of the body. Theoretically, if you want to lose your weight, the output of your calories should be higher than your calories intake.
For this reason, people consider getting calories as less as possible from their diet will be better for their weight loss goal.
There is nothing wrong with this idea, but when you use it for the reason to skip your breakfast, you will find nothing or even can be counterproductive for your weight loss program.
When you skip your breakfast, you may think it can help cut calories. But in fact, it can increase your chance of losing control on what you eat in the next meals.
When you are being hungry due to skipping your breakfast, you are more likely to choose large meals and eating more calories at lunch. You also tend to lose control on unhealthy foods (such as foods high in saturated fats) you should avoid and healthy foods you should prioritize in your diet.
As a result, there is nothing you can get from this idea – even skipping breakfast also can increase your risk of getting some serious diseases in long term.
There are a lot of studies found that breakfast is one of many crucial parts you need to concern when you seriously want to lose and restore your healthy weight or just to keep your ideal weight on the track, according to the National Weight Control Registry.
Two researches published on the Journal of the American Dietetic Association also showed the same result. According to these studies, teenagers with regular breakfasts were less likely to have overweight than others with occasionally breakfasts.
Breakfast is not only important for the starting point in providing steady energy throughout the day, but also can help your body to work optimally. Taking breakfast every day also can decrease your risk of developing certain medical health conditions, particularly such as diabetes.
With your breakfast, your blood sugar levels are more likely to become steady throughout the day, and this can help your insulin to work regularly which then will help maintain and improve your insulin sensitivity in long term.
Getting regular breakfast every day is great for your health and the goal of your weight loss, but this doesn’t mean that you can eat all what you want.
Still, you need to prioritize healthy foods for your breakfast. Furthermore, you need also to choose the appropriate calories – make sure the calories that you get from your breakfast is not too high or too low to support your activity till you get your lunch!
There are many ideas you can explore for your healthy and smart breakfast, and the following are some common quick advices:
- Full your breakfast with more fiber. Eating foods high in fiber (such as fruits, vegetables, or whole grains) will allow you to get fewer calories but you can eat more. With these foods, you will fell full longer, because fiber is slowly digested and even some fibers are indigestible – as noted before!
- High-fiber cereals are also great choice, particularly if you are looking for practical and simple breakfast.
- Other fast and practical ideas for your breakfast include free-sugar canned peaches, low-fat yogurt, peanut butter, some fruits with oatmeal, banana or other fruits sliced into low-fat yogurt, peanut butter with banana, chopped strawberries and peanut butter, etc.
For better result, make your breakfast yummy with a wide variety of healthy foods every day. More variety of healthy foods you get from your breakfast, more health advantages you will get. Because each food has unique content of essential nutrient!
Not all people with lack of physical activity in their routine get overweight. This means that some people are still able to maintain their weight without exercise. But this doesn’t work for everyone.
Overall, if you are looking for fast result from your weight loss program, and if you also seriously want to improve your entire health and keep it well in long term, regular exercise is one of crucial things you need to follow!
However, eating less doesn’t mean you should skip all your meals – crash diet must be avoided! It’s much better to cut your calories intake gradually and at the same time you do your regular exercise!
For example, if you stick with diet that gives you calories intake for about 1,000 – 1,200 per day and you exercise for at least an hour per day, then this should be able to lose about 3 to 5 pounds of weight after 7 days or more if you have more than 250 pounds of weight.
There are a lot of healthy habits that you can follow to help restore your weight faster and keep it in long term. The following are some common suggestions of these healthy habits: