A balanced diet that provides all nutrients in appropriate quantities is what teenage boys really need. Teenage, is still a growing phase and your energy and protein requirement is high. However, if you are really overweight, then you need to adopt certain measures to reduce your weight and also be able to maintain it. It would hence be wise not to get attracted to the so-called ‘instant results’ of weight loss.
Losing weight
Losing weight is not an overnight miracle and there are no wonder remedies for it. Stay away from over claiming diets as starvation is not the solution of your problem. Fad diets may deprive you of vital nutrients and actually make you more unfit. Also the weight that is reduced by such means tends to be regained. You need to follow a weight loss program that is practical and it should also fulfill your daily nutritional needs.
Healthy diet
A healthy diet as per your age requirements suggest that it should be rich in protein, moderate in carbohydrates and low in fat. Your protein requirement is more at this age, mainly for your muscles and your weight should have muscle mass and not just fat. You need to choose healthier alternatives as against rich fats and high-processed sugars.
- Opt for lean meat cuts, egg whites, fish, and legumes for your protein requirements.
- Choose to eat whole grain bread, brown rice, fruit and vegetable salads, low fat milk products, unsweetened juices etc.
- Drink plenty of water. Take water during meals instead of sodas.
- Pack some nutritious snacks like a fruit, veggies or a wholegrain snack bar when going out and refrain from eating outside.
- Avoid fast food, sodas and sweets.
Physical activity – Diet alone is of little use if you do not burn excess calories. Adopt a healthy routine of exercise to burn excess calories and build strong muscles.
- Go for jogging or cycling for an hour daily.
- Do strengthening and weight training exercises, at least thrice a week. It will make your body strong and tone up the muscles.
- Opt for swimming or some sports during leisure as against watching television or computer.
Sample meal plans for teen boys
Breakfast:
- 3 egg whites
- 2 slices of brown bread
- 1 apple
Lunch:
- 1 baked chicken slice
- 1 bowl mixed lettuce, capsicum, tomato salad
- ½ cup plain yoghurt
Dinner:
- 1 bowl of veggies salad
- 1 steamed fish
- 1 fruit
In between:
- Sprouts OR 2-3 almonds OR plain yoghurt
Weight loss tips
- Have realistic goals and take small steps. Losing more weight in short span is not only temporary but also dangerous.
- Apart from routine exercises, make physical activity a part of your life. Walk or climb wherever possible and keep you body easily movable.
- Snack wisely and eat only when hungry. Take small portions of servings and eat slowly. Avoid eating while studying or watching television.
- Have a group with similar goals and keep yourself motivated.
