The ChooseMyPlate guide breaks down the different categories of food you need for a balanced diet and tells you how many servings of each category you should eat daily.
Cut back on unhealthy trans and saturated fats, like those found in butter, fatty meats, cheese, and greasy fried foods. Fatty fish, like salmon, tuna, and mackerel, are great sources of healthy fat. You can also get it from nut butters, like peanut butter or sunflower seed butter.
If you have a sweet tooth, try satisfying your craving with some fruit or a small piece of dark chocolate. If you drink juice, stick to unsweetened 100% juices instead of juice drinks or fruit juice cocktails, which often have added sugar.
If possible, limit yourself to no more than 1 fast food meal per week. [5] X Research source
For example, try eating some whole-grain crackers with natural peanut butter or sun butter, or some apple slices and low-fat cheese. Good sources of fiber include leafy green vegetables, fruit, nuts and beans, and whole-grain foods. [7] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source You can find healthy protein in foods like fish, chicken or turkey breast, low-fat dairy products, beans, nuts and seeds, and soy products (such as tofu). [8] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Fruits and vegetables in a rainbow of colors Complex carbohydrates, like those found in whole grain cereals, bread, or pasta Lean proteins, such as poultry breast, fish, beans, or soy Healthy fat sources, such as fatty fish (like tuna and mackerel), nuts and seeds, avocados, and vegetable oils Dairy products, like low-fat milk, cheese, and yogurt
While the amount of water you need to drink depends on your age and how active you are, most teens and young adults should aim to drink about 8 glasses a day. If you don’t like plain water, try adding a splash of lemon juice to give it a little flavor. You can also get extra hydration by eating juicy fruits and vegetables or soups with clear broth.
Watch out for diets that promise quick or extreme results. Stay away from supplements or seemingly magic pills that claim to melt away fat and help you lose weight fast. These products are often don’t work, or worse, they’re harmful to your health.
Pay attention to cues such as hunger pains, a growling stomach, or lightheadedness and irritability. If you’re not sure whether you’re really hungry, try drinking a glass of water. It can be easy to confuse feelings of hunger and thirst. When you eat, take your time and be mindful of how you are feeling. Stop eating when you feel satisfied, before you feel uncomfortably full. [13] X Research source
A 1 cup (240 mL) serving of food is about the size of your clenched fist. You can also try dividing your plate into equal quarters. Fill 1 quarter with a whole grain (such as whole wheat pasta or brown rice), 1 quarter with a lean protein (such as fish, poultry breast, or tofu), and the other 2 quarters with vegetables. If those portions seem small, try eating your meals on a smaller plate. If your plate is filled up, it can trick your brain into thinking you’re eating more food.
It’s especially important to eat a good breakfast, since this will energize you and prevent you from getting too hungry later in the day.
You can find out how many calories are in a serving of prepackaged food by checking the nutrition label. Many restaurants also have calorie information in their menus. When eating fresh or homemade food, you can use a guide like this one to approximate how many calories are in each meal: https://www. nhs. uk/live-well/healthy-weight/calorie-checker/.
If you’re not used to exercising, start with shorter times and less intense exercise. For example, you might start by walking for 10 minutes each day, then gradually build up to a daily 20-minute fast walk or jog. Depending on your current weight or your fitness goals, you may need to spend more time exercising or do more intense exercise. Talk to your doctor or a PE instructor to find out how much you need to exercise.
Some good strength-building exercises include doing planks or squats, climbing, and using resistance bands. You can also ask a fitness instructor for advice on how to safely lift weights. Building muscle helps you burn fat more efficiently, and also makes you less prone to injury. [20] X Research source
Doing work around your house and yard can also help you burn calories. Kill 2 birds with 1 stone by cleaning up your room or volunteering to mow the lawn. If you’re in school, try walking or biking there if possible. Even standing instead of sitting while you work at a desk can help you burn extra calories![22] X Research source
Try setting specific limits for yourself. For example, you might commit to spending no more than 1 hour watching TV per day. If you find yourself too tempted to play on your phone, try installing an app like BreakFree or Moment that will remind you to take breaks or lock you out during designated phone-free times. If you have to sit a lot while you study or work, try to take occasional breaks to get up and walk around or stretch.
Try to go to bed and wake up at the same times every day. Practice good sleep hygiene by turning off bright screens at least half an hour before bed and keeping your room quiet, dark, and comfortable at night. Try establishing a relaxing bedtime routine, like doing yoga, meditating, reading, or taking a warm bath or shower before bed.
Meditating and doing deep breathing exercises Doing yoga Spending time with friends, family, and pets Going for walks and spending time outdoors Doing creative activities or working on hobbies
Think of your body as a friend or loved one. Treat it kindly. Instead of focusing on achieving an “ideal” weight or body type, think in terms of what you can do to stay healthy and feeling good.
It’s normal for your weight loss to slow down and even stop eventually after you start a new diet and exercise routine. If this happens and you still need to lose more weight, don’t get discouraged. Ask your doctor if you can safely cut more calories or increase your physical activity level. [27] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you’re upset with yourself because you recently gained back a couple pounds, look back at your overall weight loss since you first started instead. It’s normal and expected that you’ll have occasional ups and downs in your weight.
Being overweight means you are more at risk of developing certain health problems, like diabetes or heart disease. However, being overweight doesn’t necessarily mean that you’re not healthy.
Your doctor may refer you to a registered dietitian if you need more advice on diet and nutrition. You and your dietitian can come up with a diet plan that works best for you.
You could also look into working with a personal trainer at a local gym who has experience working with kids or teens.
Common medical causes of weight gain include thyroid conditions, polycystic ovary syndrome (PCOS), mental health conditions like anxiety or depression, and certain genetic disorders, like Cushing’s syndrome. Certain medications, like corticosteroids, may also have weight gain as a side effect.
You can also talk to your doctor about how you are feeling. They can offer advice on how to cope with your feelings, or even refer you to a counselor or other mental health specialist who can help.
