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Diet chart for teens to loose weight:

I am a girl I am 15 years old my weight is 65kg and height is 5'2 I want a diet chart to lose weight in 1 month.

Hi, Weight loss is necessary, as teen obesity results in a number of complications. A diet chart for weight loss is generally prescribed on the basis of your present eating pattern. You have not mentioned your present dietary regimen. I shall list the general eating schedule, so that you can fit it according to your likes and needs. Replace a three day meal, by six meals.

Begin your day with breakfast and a cup of tea or coffee. Breakfast should be nutritious. Avoid skipping breakfast, as this helps in the prevention of hunger pangs, by the end of the day. A mid day snack, such as a fruit or vegetable salad in the school helps. Lunch should be light with cereals and pulses. Avoid sleeping right after lunch. Evening tea with a light snack is helpful. Dinner at night is the same as lunch, but slightly lighter. The activity that follows dinner is less, thereby the tendency to put on weight is more. Abstinence from any meal is not recommended.

Avoid high fat foods. Saturated fats are harmful and result in degenerative diseases, such as atherosclerosis. Substitute them with unsaturated fats, such as vegetable oils, groundnut oil, and soy oil and so on. Do not touch butter and margarine. Abstinence from junk foods, such as burgers, potato crisps and pizzas prove beneficial. High fiber foods such as whole grains, legumes, pulses, cereals provide complex carbohydrates. Avoid refined foods, such as white rice, sugar polished cereals and so on. Vegetables and raw fruits are a rich source of antioxidants, phytonutrients, dietary fiber, minerals and vitamins. They provide satiety, which thereby helps in reducing your intake. Opt for low calorie foods. Energy dense foods such as dry fruits, nuts, whole milk yoghurt, muffins, and so on are not preferred. Opt for skimmed milk and fat free milk products.

Activity is something that needs consideration in teenage. Exercise in simple forms is useful. Outdoor games, walking, cleaning the car, and dusting the house are some easy ways to lose the extra pounds. These jobs do not require any kind of sophisticated equipments. It is easily manageable at the home situation. Swimming and jogging are two other exercises that help. Hitting the gym and treadmill are effective ways of weight loss. Cardiovascular exercise, in addition to weight training proves effective in losing weight.

A number of weight loss supplements are available, which aid in weight loss. Some of these prove harmful in certain individuals, due to their side effects. These are artificial means to lose the extra weight. Go in for the natural methods.

Submitted on January 16, 2014