In general, healthy habits are the key for anyone (including teenagers) to lose weight and keep it off. However, some people are likely to choose ways that promise fast result. Unfortunately, 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 expecting permanent result in long term.
Diet high in fiber is not a magic thing to lose weight overnight, but it can be powerful enough to help fill you up throughout the day so can control your appetite better!
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Also, diet high in fiber is a good way for the health of your digestive system in long term.
Many people are likely to consume about the same weight of food every day. This means, if you choose eating foods high in fiber such as vegetables, fruits, salads or vegetable soups – instead of foods high carbohydrate /fat … you would 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 foods may also have an effect.
For instance, drinking apple juice before lunch is relatively high in calories than you eat the entire apple. 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 may provide more stimulation to your sense. Experts believe that the way of chewing foods would 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 dissolves in the water as the name suggests.
Which is the best one 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. The key is choosing a wide variety of foods high in fiber (either soluble or insoluble fiber).
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The takeaway — full your diet with fiber from whole foods, because they are not only high in fiber but also fewer in calories (great for your weight loss program).
Diet high in fiber may help lose weight more easily, plus ‘painless’ since you can do it with fun.
According to the recommendation from the Institute of Medicine’s Dietary Reference Intake, men should get at least about 38 grams of fiber, and about 25 grams of fiber per day for women. Unfortunately, many people (including teenagers) only get about half of fiber their bodies need.
And if you are an individual who gets used to diet low in fiber, don’t jump directly to a very high fiber diet. But increase your dietary fiber gradually!
Increasing your fiber intake drastically at short time when your body is not ready to respond the change may lead to digestive problems, like diarrhea. So increase it gradually.
Breakfast is the starting point where you find the source of energy for your body throughout the day.
Theoretically, if you want to lose your weight, the output of your calories should be higher than your calories intake. For this reason, many people are likely to cut down on their calories as less as possible from their diet.
There is nothing wrong with this idea, but don’t use it for the reason to skip your breakfast!
When you skip your breakfast, you may think it would help cut calories. But that’s a big mistake!
Skipping breakfast increases your chance of losing control on what you eat in the next meals. As a result, you are more likely to choose large meals and eating more calories.
So there is nothing you can get from this idea – even skipping breakfast may increase your risk of getting some serious diseases in long term.
Two researches published on the Journal of the American Dietetic Association showed that teenagers with regular breakfasts were less likely to have overweight than others.
Breakfast is not only important to start your day, but also crucial to help your body work optimally throughout the day. It may also decrease your risk of developing certain medical conditions, particularly such as diabetes.
With your breakfast, your blood sugar levels are more likely to become steady throughout the day, which is a good thing for your insulin in long term.
Still, you need to prioritize healthy foods for your breakfast. Furthermore, 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 the next meal!
There are many ideas for your healthy and smart breakfast, and the following are some examples:
- Full your breakfast with more fiber. Eating foods high in fiber (such as fruits, vegetables, or whole grains) will allow you to fell full longer, because fiber is slowly digested!
- High-fiber cereals are also great choice, particularly if you are looking for practical and simple breakfast.
- Other simply 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 best result, make a yummy breakfast with a wide variety of healthy foods every day.
More variety of foods you get from your breakfast, more health advantages you will get. Because each food has unique content of nutrients!
If you are looking for fast result from your weight loss program, and if you also seriously want to improve your entire health, regular exercise is a must!
Exercise can boost your calories output which means more pounds of weight will be burned. You need exercise and eat less to lose your weight faster.
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 gradually and at the same time do exercise regularly!
For example, if you stick to diet with calories intake about 1,000 – 1,200 per day and you exercise at least an hour per day, then this would lose about 3 to 5 pounds of weight after 7 days.