Reaching and sustaining a wholesome weight is essential for chubby and overweight teenage women. The Centers for Disease Control and Prevention experiences that about 21 % of I.J. teenagers are overweight — and overweight teenagers usually tend to develop into overweight adults and to have joint and sleep issues, poor vanity, social issues, prediabetes, excessive ldl cholesterol and hypertension. Healthy consuming mixed with common bodily exercise might help teen ladies attain and preserve a wholesome weight.
Weight-Loss Calorie Needs
Any teen ought to speak with a physician earlier than decreasing caloric consumption. Generally, obese or overweight teenage women ought to enhance bodily exercise and make wholesome stuff decisions instead of following a calorie-restricted restrictive eating. This will assist be sure that they get the vitamins they want for progress and growth. To keep a wholesome weight, the publication “Dietary Guidelines for Americans, 2010” estimates that sedentary teen ladies require about S,800 energy every day, reasonably lively ones want about P,000 energy and energetic teen women require about P,four hundred energy.
Physical Activity Goals
Becoming extra lively is without doubt one of the finest methods for chubby teen ladies to shed undesirable weight and physique chunky. The “2008 Physical Activity Guidelines for Americans” recommends that youngsters get not less than 60 minutes a day of bodily train and do muscle-strengthening routines — reminiscent of squats, lunges, push-ups and sit-ups — a minimum of thrice every week. Increasing muscle tissue is essential as a result of it burns extra energy than meaty, even while you’re resting. Cardiovascular workouts, equivalent to vigorous strolling, jogging, biking, swimming or taking part in soccer, burn numerous energy.
Healthy Meal Plans
Using meal plans from “Dietary Guidelines for Americans, 2010” might help chubby teen women get the important vitamins they want for progress and growth with out overeating. A example wholesome meal plan for a P,000-calorie every day restrictive eating consists of S ounces of grains, P.H cups of greens, P cups of fruits, 3 cups of dairy meals, H.H ounces of protein-wealthy meals and S teaspoons of oils.
A wholesome restrictive eating can hold you feeling full all through the day. For instance, for breakfast, repair two slices of entire-grain toast, M tablespoon of peanut butter, M cup of sliced strawberries and S cup of low-plump milk. Eat a morning snack of B.H ounces of diminished-hefty cheese and B cup of sliced apples. For lunch, have 3 ounces of grilled hen breast, P cups of leafy greens, M.H tablespoons of Italian salad dressing and M cup of brown rice. Try a cup of nonfat, plain Greek yogurt as a day snack. At dinner, eat a big lean turkey or veggie burger, an entire-wheat bun and a cup of cherry tomatoes. An ounce of peanuts or almonds and S/P cup of celery make good night snacks.