Q Hi, I’m 16 years old and I’m severely overweight. I do not find much time to exercise, so please suggest other ways to lose weight.
Vaibhav Sharma, Lucknow
A Hi Vaibhav, since you have not provided your height and weight, it’s not possible for us to calculate your energy requirements. However, as a teenager, you are not recommended to be on a strict diet. Rather you should concentrate on increasing your physical, outdoor activity with sports like swimming, tennis, cycling etc. Also, it is recommended to avoid junk food. For a 16-year-old, you should be able to find yourself between 50 to 60 minutes in a day to exercise. Besides that, these general guidelines will help you to reduce weight.
Eat frequently in small portions and eat slowly. Eating frequently prevents hunger pangs, provides constant energy and maintains metabolism.
Eat your last meal of the day at least three hours before bedtime.
Eat a wide variety of foods. Natural, wholesome foods like fruits, vegetables, sprouts, nuts and seeds are ideal ‘living foods’. They provide us with all the essential nutrients necessary for growth, repair of tissues, good health and immunity.
Use cooking methods like stewing, steaming, grilling and roasting, instead of frying.
Set little goals and reward yourself, but not with food.
Balance the foods you eat with physical activity to maintain healthy weight.
Follow the principle of moderation. Choose a diet that is moderate in sugar and salt.
A diet with high proportion of refined sugar, white flour, fats, canned and processed food contains far less nutrients than diets which includes whole grains, pulses, greens, other vegetables, milk, soy and soy milk, nuts and tofu.
Drink daily 8 to 10 glasses of liquids like water and herbal teas. They are nonfattening fillers.
Choose a diet low in fat, hydrogenated fat, saturated fat, and cholesterol.
Avoid bad fats like butter, cream full-cream milk and rich salad dressings and sauces. But do not eliminate sources of good fats which contain unsaturated fatty acids. Use these foods in moderation.
Avoid consumption of sugary drinks like soft drinks, and juices. Also avoid sweets, desserts and fried snacks.