Content

• Steps
• Part 1 of 3: Eating Healthy
• Part 2 of 3: Losing Weight
• Part 3 of 3: Getting the Right Mind

There are healthy ways to lose weight that you can not hide from people around you. Minor lifestyle changes in the long run can play a special role. Unless you are underweight, you should be able to maintain a normal diet, exercise in moderation, and gradually and safely lose weight without causing concern to your parents. Ask your doctor or dietitian about how to safely lose weight.

Steps

Part 1 of 3: Eating Healthy

1. 1 Eat different foods. Eat foods from all five food groups daily. Do not substitute one food or vitamin supplement for another. You will get all the vitamins and minerals you need from a wide variety of foods. If you eat the same food at home and at school, start adding different foods to your diet.
   • Eat plenty of fresh vegetables and fruits. Eat them raw and cooked.
   • Juices lack fiber, so the benefits are not as great as whole fruit, so don't substitute drinks for food.
   • Eat protein daily. If you are a vegetarian, be sure to include adequate amounts of high-protein foods like rice, beans, chickpea puree, tofu, and nuts in your diet.
   • Get the energy and minerals you need from whole grain carbs.
   • Yogurt, cheese, cottage cheese and milk are not only very tasty, but also supply the body with the calcium it needs so much.
2. 2 Prepare food at home. Homemade food is almost always lower in calories than frozen and convenience foods. Tell your parents that you want to pack your own lunch for school. If your parents buy a lot of takeaway food, ask them if they can take turns cooking dinner.
   • Your parents may get worried if they think you are starving. They will worry less if they see you are eating well and are interested in cooking.
3. 3 Eat regularly. If you skip meals, you will begin to gain weight. Don't skip breakfast, lunch and dinner, and healthy snacks between meals. Because of severe hunger, you will start to overeat. Always keep a few bars, nuts, apples, and other healthy snacks in your locker or briefcase to eat when you feel hungry.
   • Don't skip breakfast at all! Otherwise, you will be hungry and exhausted. Skipping breakfast can even lead to weight gain.
4. 4 Reduce your intake of soda, alcohol, and sweets. Don't give them up completely. Treat soda and sweets like a treat. Only eat them on special occasions. By breaking the habit of constantly eating sweets, you will stop craving them so much.
   • Alcohol contains a lot of sugar, so if you are trying to lose weight, it is better to skip it.
5. 5 Eat wisely. When a person is upset or nervous, they may eat too much or something is wrong. Be attentive when eating. Eat slowly so that you know when you are full. Start eating when you're hungry and stop when you're full.
   • Savor every bite of your food.
   • Eat with your family. Eating with people you like will help you eat right.
   • Most restaurants serve more food than is needed to satisfy.
6. 6 Beware of diets. Dieting can even lead to weight gain. At the beginning of most diets, although you will lose weight, you will gain it again. To maintain a healthy weight, you need to eat healthy foods, exercise moderately, and not worry about your body or your habits.
   • Avoid drastic diets that can lead to a lot of weight loss at once.
   • Never take laxatives, skip meals, induce vomiting, or take diet pills.
7. 7 Talk to your doctor or dietitian. Healthy weight is very difficult to calculate as it is different for all people. Calculate your body mass index (BMI) to see how your weight relates to your height. It is worth noting that BMI does not take into account factors such as genetic predisposition and height. Discuss this with your doctor.
   • Talk to your pediatrician who keeps records of your weight as a child and ask him if you are of normal weight for your age.
   • Also ask the following: “I would like to lose weight. How can I do this in a safe way? "
   • Your doctor may refer you to a dietitian who can help you.
8. 8 Do not worry. When you are stressed about food, you make the wrong food choices. If you worry a lot about your weight, calorie count, and eating the "right" food, your food choices will get worse each time, which will eventually develop into an eating disorder.
   • To achieve a positive balance, try to eat healthy foods, making sure to indulge yourself occasionally with different goodies.
   • If you start to overeat, do not beat yourself up and do not attach much importance to it.

Part 2 of 3: Losing Weight

1. 1 Get exercise. Start exercising regularly to get in good shape and stay slim. Try to exercise for at least one hour a day. Consider joining a team sport such as a swimming or volleyball team.
   • If you are not competitive or a team player, solo sports such as cycling, running, skateboarding, or walking are for you.
   • Make a workout friend. If you have a friend who enjoys playing sports, ask him if he would like to go on a long walk with you or sign up for ballroom dancing or country dancing with you.
   • Start lifting weights as you get older. You will not be able to build muscle until you pass puberty.
2. 2 Lose weight gradually. Losing a lot of weight right away will be detrimental to your health and your parents will notice. Losing a few pounds per month can be considered safe weight loss, which will be easier to hide without disturbing anyone. Lose 1 pound a week - not only is it harder to hide anymore, but it can also harm your health.
   • Losing weight quickly can damage your metabolism, making it harder for you to control your weight in the future.
   • Don't force yourself to exercise. You may find it difficult to control your urge to exercise, which makes you unable to relax until you exercise. This is a sign that you may be developing an eating disorder.
3. 3 Dream. Sleeping well every night will help keep your weight in order. If you are a teenager, sleep between 9 and 11 hours a night. A nap is not a substitute for a lack of sleep, so try to go to bed at a reasonable time each day.
   • If you sleep less than 9 hours a night, try increasing that time. You will lose weight for every additional hour (up to 11 hours, otherwise you will only confuse your body).
   • To get a good night's sleep, your sleep schedule needs to be correct. Try to go to bed at the same time, and do something relaxing before bed, such as reading a book, talking to your family, or watching a comedy.
4. 4 Go offline. Entertainment on a mobile device can lead to the fact that you forget and lose track of time. Try replacing time spent online with sleep or activities that involve movement (walking, cooking, art, or exercise).

Part 3 of 3: Getting the Right Mind

1. 1 Take care of yourself. Don't forget that your brain and body continue to develop. Avoiding too many meals can harm your future health and intelligence, as well as reduce your current concentration and self-esteem. Focusing too much on losing weight can make you unhappy and sick.
   • If you find it difficult to accept yourself with your current weight, consider talking to your friends about it. You don't have to ask questions or ask for comfort, just let them know that your body (due to the extra pounds) causes negative emotions in you.
2. 2 Talk to your parents. You will scare your parents if you eat less or exercise too much. You will also scare them if you are not honest with them and talk about your diet and your experiences. If you are trying to lose weight without your parents knowing, ask yourself why. If you are really not doing anything dangerous, why should you keep it a secret?
   • If the problem is your parents are in control of your every action, talk to a trusted adult.
   • If the problem is that you have an eating disorder, talk to your school nurse or your doctor about it.
   • Diets are significantly more beneficial if you have the support of those close to you.
3. 3 If you have an eating disorder, get help. If you are trying to lose weight without your parents' knowledge, you may have an eating disorder. Ask yourself: Do I constantly think about food? Do I eat when I'm full? Do I avoid food? Am I trying to get rid of the calories I eat by vomiting, laxatives or exercise? "
   • If any of this is true, see your doctor as soon as possible.
   • If you think your diet or your body is a problem, you should see your doctor.