The 5 most important weight loss tips for 20 year olds

The basic principles of weight loss apply to all ages but there are specific weight loss tips for 20 year olds that take into account the energy and enthusiasm of young people. To start with, people in their twenties have more than one reason to take care of their weight and appearance. Ages 20 – 30 is the period to make friends and connections and the last thing you want is to worry about your weight. So, the 5 most important tips that will help you lose weight and make you look better but most importantly feel better are:

Tip #1: Learn the very basic rules of weight loss

You probably do not have the patience to read a lot of theories about weight loss but it is important that you know at least the basic rules:

1. You will lose weight if you manage to eat less calories and burn more. The only way to eat less is by being selective on what you eat and drink and the only way to burn calories is through exercise and activity (e.g sports).
2. One pound of fat is 3500 calories. This means that for every 3500 calories you save (by eating less and exercising more) you will lose one pound. If the opposite happens (i.e. you eat more than you burn) you will gain one pound.
3. If you don’t want to go on a diet then use a food calorie counter to count the calories you take in and try to burn more calories through physical activities.

You can also read why lose weight and how to do it correctly for more detail information as  well as easy tips to cut 200 calories per day from your diet

Tip #2: Drinks do have calories

Statistically people in their twenties tend to drink a couple (or more) drinks especially those containing alcohol. What you should understand is that drinks do have calories and if not taken into consideration can literally destroy all your efforts to lose weight. It is common to take care of what you eat but neglect the calories contained in drinks and then wonder why you are still putting on weight. You should take note that:

1 can of soft drink (cola diet – non diet) contains 140 calories. If you multiply that by 30 its 4200 calories or 1 + ½ pounds just by drinking one soft drink per day.

1 can of pre-packaged orange juice may contain up-to 600 calories

A regular vodka and tonic has 130 calories

Medium glass of wine has 130 calories

One pint of beer has about 240 calories

One shot of Whiskey about 55 calories

Calories from drinks are considered “empty” calories since they have nothing to offer (no nutritional value)

Tip #3: If you don’t want to join a gym then move!

Going to a gym on a regular basis will help you stay fit and within your normal weight. Unfortunately not all people like or want to spend time in the gym but this does not mean that they cannot lose weight. Use your energy wisely and engage into activities that you like and at the same time burn calories. Sports are perfect examples where you have fun, socialize and lose weight at the same time. For instance:

With Cycling you can burn 300-400 calories every 30 minutes

Playing 30 minutes racquetball is equivalent to 300 calories

30 minutes of basketball is 290 calories

30 minutes of tennis is 300 calories

Hint: You can use our free diet and exercise planner to analyze the calories you burn from each sport or activity

You can also read 28 exercise tips for weight loss and Best weight loss exercise for more detail information.

Tip #4: Do you drink enough water per day?

I cannot stress enough the importance of water for a good health and weight loss. Water helps your body organs function better, enables easier digestion, replaces lost body fluids and can delay (and minimize hunger). The best way to start drinking water is by first taking note on how many classes of water per day you normally drink. Do not be surprised if the results are 1, 2 or 0! Many people tend to drink other beverages instead of water but NONE of them can replace water functions. So, find out your daily average and try to increase that to 6-7 classes per day. The more you can drink the better is for your health.

Tip #5: Breakfast, protein and carbohydrates

A protein rich breakfast is important for many reasons. It will give you enough energy for your daily activities and keep your stomach busy until lunch time. It is a fact that many people do not eat breakfast, especially when they wake up late in the morning but it is important to make an effort and change this habit. You can read the importance of a good breakfast for more detail information.

Also you should have clear in your mind about the role of protein and carbohydrates in losing weight. Both nutrients are necessary for a healthy and balanced diet. Protein promotes weight loss by keeping you full for longer, helping you build more muscles (and burn fat) and by making your bones stronger. Carbs are as equally important since they are used as a ‘fuel’ from the body. They are especially important for those who exercise regularly and when taken in moderation can do more good to your health than any harm. Read more about carbohydrates and weight loss.

You may also like to read:

Weight Loss for Teens and Weight Loss Tips for Teenage Girls

Weight loss tips for college students in simple terms

In this post we are dealing with a very popular subject among college students, weight loss. Unfortunately the problem with extra weight starts from early childhood and becomes a tough problem for teenagers and later for college students. We already provided several tips about weight loss for teens in a previous post and in this post we concentrate on what college students can do to lose weight or at least not to gain any extra pounds.

1. Exercise in the morning is more effective.

College students are among the group of people who can enjoy their mornings especially when they do not have class early in the morning. This of course implies that they wake up early and take advantage of the morning. It is a scientific fact that if you exercise in the morning as soon as you wake up (with an empty stomach) you will have better results. This is because the body will need energy and will find it from the storage (calorie and fat). If you can do it for a couple of weeks you will get used to it and appreciate how effective it is. You do not have to spend hours working out, 10-15 minutes of cardio exercises (walking, running, aerobics, cycling, etc) is enough.

2. Save calories by skipping night snacks

The first part of the healthy weight loss equation is to exercise in the morning with an empty stomach and the second part is not to eat late at night. Arrange your program so that you take your last meal at least 3 hours before bed time, after that try not to eat or drink anything (besides water). This will give enough time to your body digest the food and store less fat to the reserves.

3. Keep full fat snacks away

If you really want to lose weight then you must be ready to make certain sacrifices. This means that you should reduce the consumption of certain snacks that you enjoy but are full of calories and fat. Examples include ice-creams, cream coffees, muffins, alcoholic cocktails and sweets. You do not have to completely avoid these but do moderate their consumption. For example you can have such snacks once per week and for the rest of the days you can replace them with more healthier and low-fat alternatives.

4. Fruits are beneficial for weight loss and performance

You already know that fruits and vegetables are important for weight loss. They are full of fiber and have limited amount of calories, fats and sugars. Fiber can keep you full for a long time and away from other unhealthy snacks. In addition fruits will enforce your memory and give you the energy required to cope with the demands of studying.

5. Do more with less

Weight loss is not only about effort but it is also about method. When trying to lose weight you should know the proper ways to approach it. Weight loss is not about not eating anything but is about eating less more frequently. So to achieve some good results forget about the classical 3 main meals and start eating fewer meals every 3-4 hours. Make sure that you start your day with a good breakfast (right after your exercise session), and then try to eat something every 3-4 hours. This will keep your stomach busy and gradually this pattern will improve your metabolism. Once you reach this stage everything else will be faster and easier.

Follow the above weight loss tips consistently and you will notice that the whole weight loss process is not that difficult after all.

Weight loss for teens

Weight loss for teens is about helping teenagers loose the extra weight and protect their psychological and physical health from the harmful effects of obesity. In most cases those who are responsible for a teenagers weight are not the teens themselves but their parents. The parents need to be aware on what causes obesity and also how to protect their children from gaining extra weight and in the case their children are already obese what to do to help them and guide them in the weight loss process.

What causes obesity in teens and why weight loss is important?

During childhood the need for nutrients is increased, as the body of the children is growing very rapidly. The sharp growth in teens causes a natural but intense mood for greater food consumption. This strong disposition to food should not be treated as an opportunity for the teenager to eat what they want and as much as they want, using the excuse that they are in the ‘development phase’. Instead, they should offer the teenager all the nutrients they need, avoiding to give too much food.

It is true that by eating the particularly rich sauces and fatty meals, will result in an obese teenager. Obesity is a medical condition associated with diseases of the heart, vascular, kidney, arthritis, diabetes etc. Moreover, it influences the mental world of teens: increasing the number of teens affected by syndromes of isolation, since their mental state and appearance restricts their contact with the environment. Such cases require, apart from nutritional care, also psychological. As a parent there are a number of ways to help your children. This article outlines tips for weight loss for teens.

Weight loss for teens – The importance of each meal

It is important to provide psychological help to teens who consider their body silhouette a very important element in evaluating themselves. They worry constantly that they will gain weight, although they weight less that the ‘ideal’ weight, and as a result they take only a few calories per day and have anorexia.

Each meal its important for teens

Apart from taking the appropriate amount of food an important role in the proper nutrition of a teenager plays the careful organization of normal and intermediate meals at school or at home.

Breakfast

The breakfast is the most important meal of the day. In the early morning hours, the body of the teenager, having regrouped its forces from the night sleep, it is back to normal activity levels, and as a result there is an increase demand for energy.

Therefore, if it takes the appropriate quantity of food, the teenager can have an increased perception and ability to assimilate the knowledge provided during the school day.

Otherwise, his body will meet his needs by using organic stock, and as a result the teenager will not be able to concentrate and will have a bad mood through out the day.

Of course, we must not get to the other extreme, namely to create a teenager with a ‘full stomach’ feeling sleepiness during the day. The quantity of breakfast depends mainly on the body characteristics and activity of the teenager. For breakfast we recommend natural fruit juice, egg, honey and bread in any form.

As an intermediate breakfast meal the teenager may consume a fresh fruit. You should avoid the consumption of sweets and generally high fat foods.

Lunch

The lunch, which is the largest meal of the day, should be controlled, as there are no large margins for good digestion and absorption by the teenager before to start other activities (schools, reading). It is recommended to have a time interval, even a half-hour period, so as to give time to the organism to physically calm. Foods that make up teen lunch should contain all the essential nutrients. If the lunch is not carefully controlled then the teenager may consume far more calories than the body needs and soon enough we need help for weight loss.

Afternoon Snack

The mid afternoon snack may be milk, fruit or yogurt or even a cake or ice cream (not on a daily basis), so that the body of the teenager can retain safe quantities of glucose in the blood until the time of dinner. To better control the weight loss process for your child you must make sure that you follow the above rules. If you manage to control lunch but you let your child consume any food in the afternoon then it is very likely that it will gain unnecessary weight.

Dinner

The evening meal can be large and complex. But it should be composed of simple and easy to digest food and should not be taken just before sleep, in order to allow time for digestion. During sleep the digestive, muscular and the nervous system of the teenager should be relaxed and redefined to be ready for the demands of the next day.

Make sure your child eats enough fruits and vegetables. The completeness in vitamins and nutrients will contribute to a healthy body and a healthy teenager.

Weight loss for teens – Teenage Obesity

One of the most difficult problems facing the pediatricians is the teenage obesity. Unfortunately, the frequency seems to be increasing and this increases the risk in adulthood. Obesity today has taken enormous dimensions and for the advanced countries it is a serious public health problem. But where is the root of evil. The English poet William Wordworth said, “The child is the father of man.” Perhaps then the explanation for obesity is found in childhood. In the U.S. it is estimated that one in four teenagers is overweight! First of all, we must give a correct definition of teenage obesity. An adult has a fixed height and with time the only thing that can change is its weight. Depending on the height of a person it corresponds an ideal weight. If the weight is greater than the value of the highest deviation then the person is considered overweight.

The child from birth until the age of 19 to 20 years shows an increase in weight and height. If these two levels increase in harmony, the body has the right proportions. If weight gain is faster than the increase in height, the child is overweight. Several studies carried out in thousands of children have set what is the normal weight and height value for each age group.

Unfortunately, obesity is inherited. In other words, it is observed that when both parents are obese, in 80% of the cases, the children will also be obese. When only one parent is obese, the child is obese and this is around 40% of cases. In contrast, when both parents have normal weight, the fat kid is only 7% of cases. Despite extensive investigations it is not yet known what proportion is attributable to heredity and lifestyle. This is because the parents give their children not only their genes, but also raise them by their own habits.

Weight loss for teens – Obese teenagers

Obese teenagers are, compared with other teens, less active; they spend much more time watching television and play with computers more often. Also, they eat more fat and fewer carbohydrates, less or no breakfast, and instead enjoy a more rich dinner. Food is a decisive factor in shaping the body. The fat cells are the body’s cells that are specialized to store fat. Their size increased until the age of six and especially in the first year of life while-from seven to twenty years they are increasing in number. If children suffer from obesity in the first years of their life, this is called hypertrophy and may be transient, and if they suffer after the age of six, is called ‘super plastic’ and it can be permanent, if no actions are taken for weight loss. Some studies have shown that the two critical periods of increased fat are the first six years and adolescence. The third question that is emerging is whether or not there is correlation of childhood obesity to obesity in adults. It is observed that about half of the children who are overweight at the age of one they continue to be overweight and after the age of 21. Rather, children who do not have a problem with their weight, only 20% will be obese in their 21. But more studies are needed to monitor this relation and to clarify if childhood obesity continues in adulthood.

In contrast, the direct effects of obesity in teens are known:

1. Obese children are usually higher than the rest.
2. In obese girls the menstruation starts earlier.
3. Boys and girls have enormous social and family problems because of their weight, which creates feelings of inferiority and psychological instability.

As with most diseases, it is better to act before they happen and provide ways to prevent them. Currently the only weapon against teen obesity is weight loss through diet and regular exercise.

Weight loss for teens – How to prevent obesity

According to measurements by the World Health Organization (WHO), the last 15 years the number of teens classified as obese has doubled!

The teenagers should be sensitized on the issue and have the necessary motivation and willingness to address the problem.

The role of parents is of paramount importance. The parents should educate their children properly in the areas of weight loss, proper diet and exercise. Must evaluate the other positive aspects of the character and competence of their children and not to concentrate only on the problem of obesity. They should give them credit for other achievements, giving them the necessary supplies to build their own self-confidence and self esteem to strengthen their personality and help them to succeed in their weight loss efforts.

Some tips to help teenagers and children stay at their normal weight levels are:

1. Regularly monitoring the weight and taking actions for weight loss immediately.
2. Meals should be carefully selected, avoiding foods with fats and especially junk or fast food.
3. Doing more physical exercise, especially more walking.
4. Children should not eat in front of the TV or the computer and when possible, the whole family to eat together
5. Reduce the number and type of snacks between meals
6. Do not use food as a reward for something
7. Children should learn to eat slowly and not to accompany their meal with refreshments

There is no doubt that obesity is a serious problem that tends to take epidemic proportions worldwide. Children and especially teens are particularly vulnerable to this problem and the effects may last throughout their lives. The reasons are complex and the treatment is not easy. Recognizing the problem of obesity in teens should be made early and treatment should be continued on a long-term basis. Weight loss for teens is a responsibility of the parents. The parents should help their children bypass the problem of excessive weight. Remember: The benefits of a successful weight loss will accompany your children throughout their lifes.