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

Don't spend your days sitting on the couch watching TV! Get off your butt and exercise! Fast weight loss will only be achieved with diet and exercise.

1. Work exercise into your lifestyle! It shouldn't be a chore! Little changes make a big difference, and will keep the weight from coming back. Walk or jog to school instead of driving. Run with your dog. Do crunches during commercial breaks on TV.
2. Plan your week. Have 3 days where you do intense exercise like running or a class at the gym. The other 3 days, do low intensity exercise like a long walk. The other day is your day off.
3. An exercise "session" should go for about 30 minutes to an hour. You should burn around 300 calories in a high intensity workout session. If you aren't sweating while doing a high intensity workout, you're not working hard enough. You're working hard enough if you're sweating profusely, breathless (not the whole time, but a good part of the time), and when you're done you can drink lots of water with no effort because you need it that badly.
4. Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight.
5. Stretch! Always, always, always stretch before and after you exercise. It's really hard to lose weight when you're injured.
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   Tips

   • Teens shouldn't have to worry about their weight unless they are obese.
   • Try to avoid eating after 7 PM. This gives your body time to digest the food.
   • Stop adding sugar and salt to your food unless it's absolutely necessary.
   • You can't lose weight off one particular spot. Doing more sit-ups will not give you a flat stomach. It will just build muscles in that area. You will lose weight off the parts of your body that you are genetically designed to lose.
   • You must eat 3 meals and 2 snacks (or even better; 5 small meals) a day to keep your metabolism in fat-burning mode.
   • You must eat breakfast. If you're not hungry in the mornings or if it makes you feel sick, only have a little bit and build up to more after a few days. Breakfast kick-starts your metabolism, and therefore your weight loss. You must eat to lose weight.
   • This is not a fad diet, this is a way of eating for life. Once you're at your goal weight, tone down the exercise a tad, but don't stop completely.
   • Weigh yourself once a week and keep track of your progress.
   • Go to your local op shop and get some 80's aerobics videos. The outfits are incredibly hilarious but the workouts are great.
   • Make a list of stuff you can do when you feel like eating but you shouldn't because you're really not hungry.
   • Eat before you go out and don't take any money to buy food while you're out.
   • Buy a calorie counter book; the ones that have all the foods and what their calories are. Counting calories can be incredibly boring but it has some great information at the start of the book.
   • You should be consuming 1800 to 2400 calories per day, depending on how much exercise you do.
   • Get some suitable shoes for your exercise.
   • Buy a dress or a pair of jeans that are too small - now you have something to work towards.
   • If you like sugary foods or don't really eat "healthy", just avoid buying those foods. But make changes slowly, and instead of just immediately cutting them out of your diet, eat them in smaller and smaller portions, or try and see if you can eat small, low fat portions, and slowly cut them out of your diet to replace them with fresh fruits.
   • Don't eat out of boredom. Find something else to do; like exercise.
   • You may also want to consider adding crystal light packets to water, if you do not like the taste of water.
   • Read "Chew On This" or "Fast Food Nation." You'll never eat junk food again.
   • Listen to your body, it will tell you what it wants and when it wants you to stop packing in junk, or when you're full. Don't eat out of boredom.
   • Get very good at saying no when people offer you food that will sabatoge your diet. In fact, think of this more as a healthier lifestyle choice. This should inspire you to take care of your body and feed it only when needed.
   • Try chewing sugar-free gum when you get a craving. Many companies are starting to come out with food-flavored gum that really helps to throw a curve in your craving.
   • Link excersise with relaxation. If you are stressed or feeling bad about yourself, go on a long walk instead of eating a high calorie, non-nutritious snack. It will pay off in the long run and it will actually make you feel even better than you would have had you eaten the bad food.

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    Warnings

   • If you are seriously overweight, you should see a doctor immediately. This 'lifestyle plan' is only recommended for girls wanting to lose 10-15 pounds.
   • Don't expect to lose more than a kilo (2.2 pounds) a week. Any more than that is unhealthy. Having said that, you might just get a lucky week and lose 3 kilos. The next week you might not lose any. Weight loss is unpredictable.
   • Weight does not all come from body fat, muscle adds in weight as well. Starving yourself will weaken your body and destroy your metabolism, thus making you even more unhealthy. Once you come to your senses and stop starving yourself, it will take a while for your metabolism to recover. This means you will put on a lot of weight very easily.
   • Puberty will cause you to gain weight, this is perfectly normal. Don't expect to look like a 12 year old when you're 15. Curves are a beautiful thing.
   • Consult a doctor before starting a diet; doctors will help you to choose the appropriate diet for your situation.
   • Never try to lose weight too quickly. You'll just end up regaining all the lost weight.
   • Do NOT get pills. Also everyone goes through a chubby phase it is just a part of growing up!