If you want to weight loss tips for girls, it’s all about focusing on being healthy. You must choose healthy foods and do more exercises. You can also change your habits and set goals to change your lifestyle.
Ask your parents to take you to a doctor. Before making any changes to your eating, you should talk to a doctor. He can help you determine how much weight you need to lower (in case you need to download something). It can also help you make a healthy weight loss plan and record your progress.
A doctor can also refer you to a nutritionist, who can design a healthy eating plan for you.
Opt for lean meats and other proteins. When choosing a meal, limit yourself to lean meats. For example, steak, hamburger and other red meats are usually high in fat (though not always). The best options are chicken, fish and beans.
If you are a girl from 9 to 18 years old or a child from 9 to 13 years old, you should eat portions equivalent to 140 g (5 oz) every day. Children 14 to 18 years old should eat portions equivalent to 180 g (6.5 oz).
These portions may be smaller than the ones you usually eat. For example, 30 g (1 oz) is equal to 1/3 or ¼ can of tuna (depending on size), 1 egg, or 1/3 or ¼ hamburger (depending on size). In the case of beans, 30 g (1 oz) is ¼ cup. So, for example, if you ate a hamburger, that could be most of the proteins you should consume in a day at 85 or 110 g (3 or 4 oz).
Opt for fruits and vegetables. If you’re hungry often, try to eat fruits and vegetables instead of pre-packaged snacks. You can eat celery sticks with natural peanut butter, carrot sticks or an apple instead of cookies, chips or cake.
Other healthy options include tomato slices with cottage cheese or strips of pepper with hummus.
If you are between 9 and 18 years old, you should eat 1 ½ or 2 cups of fruit per day. Children from 9 to 13 years old should eat 2 ½ cups of vegetables and those from 14 to 18 should eat 3. Girls from 9 to 13 should eat 2 cups a day, while those from 14 to 18 should eat 2 ½.
Choose whole grains Whole grains are foods such as whole wheat pasta, whole wheat bread, whole wheat flour, brown rice and oatmeal. On the other hand, refined grains are foods such as white rice, white bread and regular pasta. Whole grains are better because they are less refined and have more fiber. That means they will keep you fuller for longer.
Girls ages 9 to 13 should eat portions equivalent to 140 g (5 oz) of grains every day, while girls 14 to 18 should eat 170 g (6 oz). Children from 9 to 13 years old should eat 170 g (6 oz), while boys from 14 to 18 should eat 225 g (8 oz). At least half of these grains must be whole. 30 g (1 oz) of grains is considered a slice of bread, ½ cup of cooked rice, ½ cup of cooked pasta or a cup of cereal.
Choose low-fat or fat-free dairy products. Dairy products are a good source of calcium and proteins. They can also add flavor to foods. However, when choosing dairy products, look for those that are low in fat or fat free (such as skim milk, low fat cheese, and nonfat yogurt).
If you are in the range of 9 to 18 years, you should consume 3 cups of dairy products a day. A cup can mean a cup of milk or yogurt (30 ml or 8 oz), but it also means 30 or 60 g (1 or 2 oz) of hard or processed cheese.
Avoid sugary drinks. Sugary drinks can add a lot of calories to your day. Try to avoid sports drinks, sodas and juices. Instead, limit yourself to water or even herbal tea without sugar
If you do not like water alone, add an orange slice or a splash of juice for flavor.
Pay attention to the amount of food you eat. It is tempting to eat until the plate is empty. However, if you pay attention to the moment when you feel full, you will end up eating much less in general.
Avoid foods that are high in calories. Although there is no problem with eating a cookie every so often, try to avoid eating high-calorie foods every day. These foods include products such as cookies, cakes, candies and chips. Eat them once in a while, not daily.
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