How to Lose Weight Quickly and Safely (for Teen Girls)

1.  Know and understand the food pyramid[1]. Knowing how many servings of different types of food you should eat in a day is essential for healthy weight loss. You will need to eat the following[2]:

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• Minimum 3 servings of fruit daily.
• Minimum 4 servings of vegetables daily
• 4-8 servings of carbohydrates[3] (rice, pasta, bread, etc.) daily
• 3-7 servings of protein[4] (meat, fish, etc.) and dairy (milk, cheese, yogurt, etc.) daily
• 3-5 servings of fats[5] (nuts, peanut butter, etc.) daily

2.  Make menus for yourself. Know what foods you need to eat and make healthy menus for yourself. Here are some suggestions on what you should eat.

• Breakfast Ideas: Toast with your favourite spread; a banana (high in potassium[6]!); cereal with skim milk and fruit, etc.
• Lunch Ideas: It's best to bring your lunch from home, as that's always healthier than what you can buy at any canteen/tuck shop/cafeteria. Try a sandwich on wholegrain/wholewheat/multigrain bread (Don't use white bread - it's bleached flour and contains very little nutrients) with cheese, ham or chicken; a salad with veggies (tomato, cucumber, lettuce, etc); a glass of milk; veggies (carrot sticks, celery, etc.); if you have access to boiling water you can bring powdered soups in a thermos and a bread roll.
• Snack Ideas: veggies and fruit; natural yogurt and berries (you may need to add a tiny amount of sugar to this, depending on how sweet your yogurt is); a handful of nuts; veggies (like carrots, beans, snow peas) and low fat dip.
• Dinner Ideas: One idea is: 1/2 veggies, 1/4 protein, 1/4 carbohydrates. If your parents make fatty foods for tea, only have a little and make yourself a salad as well. If you're cooking for yourself here's some easy ideas: pasta with tomato based sauce; quick soup (the powdered type you add hot water to) and bread; scrambled eggs; if you really can't be bothered, just make yourself a sandwich or heat up leftovers; eat baked beans cold from the can and have a bit of salad after or eat some fish (it's high in omega 3 which is good for your brain).

3.   Follow the basic rules of healthy eating:

• Breakfast: Carbohydrates, fat, dairy
• Lunch: Carbohydrates, veggies, protein
• Dinner: Pasta, carbohydrates, veggies
• Snacks: Fruit, veggies, dairy, protein
• For each meal, make the veggies the main part, then the protein, then the carbohydrates. There should be dairy with every meal too.
• A serving fits in the palm of your hand

4.  Drink lots of water!
You should have at least 8 glasses of water a day! Water rinses out unwanted toxins from your body and keeps your brain sharp. It keeps you hydrated and even helps keep your skin clear and zit-free!

5.   Have it all in moderation.
Don't cut anything out completely. Eat everything in moderation. Eat unhealthy things like red meats once a week or once a month - you'll enjoy them more anyway! The only thing that you should cut out (if you'd like) is fast food (McDonalds, Burger King, KFC, etc.), sweets (chocolate, candy, chips, pop, etc.), and other junk food (soft drinks, burgers, soft serves, etc.) Fast food and sweets are not natural and are not healthy. Maccas soft serves are made from pig fat, KFC fries are fried in lard, and thick-shakes have pretty much no natural ingredients in them! Gross, right? It's all preservatives and additives. At the end of the day, you know what is good for you and what isn't.