Achievable Weight Loss Goals and Healthy Lifestyle Changes for Teens

Many teens face the challenge of managing their weight and maintaining a healthy lifestyle, especially when confronted with extreme alterations like losing 60 kg in 2 months. Such rapid weight loss is not only unrealistic but also potentially harmful. Instead, we must focus on gradual, sustainable changes through our diet and exercise routines. This approach ensures a healthier, more lasting outcome.

The Importance of Gradual and Sustainable Weight Loss

Losing 60 kg in 2 months is unrealistic and potentially dangerous. Instead, aim for gradual weight loss, which involves small, manageable changes to your daily habits. This not only ensures that the weight loss is sustainable but also promotes overall health and well-being. Small, consistent changes in diet and exercise are much more effective in the long term.

Understanding Weight Management

Weight gain or loss is primarily determined by the balance of calories consumed versus calories expended. To gain weight, you need to consume more calories than your body uses. This can be achieved through increased physical activity and a higher caloric intake, but it's crucial to focus on a balanced and nutritious diet. Overeating and consuming unhealthy foods is not a sustainable strategy for gaining weight.

Healthy Weight Gain Strategies

Here are some natural and healthy ways to gain weight:

Eating regularly: Consume five to six meals a day to ensure a steady intake of nutrients. Focusing on high-calorie foods: Incorporate foods rich in fats and proteins, which are essential for gaining weight healthily. Including high-calorie snacks: Choose snacks that are both satisfying and nutritious, such as nuts and lean proteins.

For a more structured approach, consider the following:

Intermittent Fasting (IF): During the first 15 days, avoid sugar, jaggery, and any other forms of sweeteners. Pay special attention to sugar in tea. After 15 days, start intermittent fasting, which requires you to fast for 14 to 16 hours without eating anything. You can have black coffee, green tea, black tea, or water during this period.

Combining Diet and Exercise for Weight Loss

Achieving a healthy lifestyle involves a balanced approach with approximately 60% focus on dietary changes and 40% on physical activities such as running and exercise.

Starting the Weight Loss Journey

Eliminate added sugar, including sugar in tea, for the first 15 days. If you have any sugar-related health concerns, consult a doctor before making these changes. Begin with intermittent fasting and gradually increase your physical activity.

Running and Home Exercises

Initially, I started jogging 4 km every day. Given my initial weight of 88 kg, it took me 35 minutes to run 3 km. Over time, my running speed improved. After three months of consistent training, I was able to jog the same distance in 23-24 minutes. In addition to running, I incorporated daily home exercises, spending 30-35 minutes in the morning and another 30 minutes in the evening.

Other Diet Considerations for Weight Loss

When following a weight loss diet, focus on high-protein foods. Here are the top 7 foods high in protein:

Skim or low-fat milk Low-fat or skim yogurt Low-fat or fat-free cheese Lean beef (like round, eye, sirloin, and tenderloin)

These foods are excellent sources of protein that can help support your weight loss goals.

Final Thoughts

The journey to a healthier lifestyle requires dedication and a genuine desire to make changes. Achieving a balanced diet and regular exercise can be incredibly rewarding. Don't focus on unrealistic targets, but rather on sustainable, long-term goals that support your overall well-being.