- 1). Develop good eating habits, and consume a balanced diet that includes all the iron, calcium and vitamins teenagers need to grow and develop. Eating five or six small meals a day is more effective than skipping meals or going long periods without food. The process of digestion burns more calories than any other process, so in itself, it helps you lose weight. Eating breakfast is particularly important, as that tells your body to wake up and start burning calories.
- 2). Try eating more fat-burning foods. Spicy foods, flavored with capsaicin, have been found to release adrenalin into the system and speed up the metabolism temporarily, says a study from Laval University. Another study from Purdue University suggests that women who eat several servings of low-fat dairy foods daily burn calories faster. Breakfasts that feature high fiber foods and good carbs, such as whole grains, provide a steady supply of insulin for many hours and prevent rapid changes in blood sugar levels, so you feel satisfied and energetic for longer.
- 3
olive oil and healthy salad image by horacio villamonte from Fotolia.com
Avoid starvation diets and diet pills. They actually slow down your metabolism as your body tries to compensate for what it believes are "famine" conditions. Avoid fad diets that have you eating the same one or two foods for a number of days. Your body needs a variety of nutrients for health. - 4). Include a small amount of protein and high fiber foods in each meal. Protein takes longer to digest and leaves you feeling full longer. Both protein and high-fiber foods are more difficult to digest and your body has to burn more calories to accomplish this. Eating carrot sticks, for example, really is effective as a fat burner.
- 5). Increase your physical activity to boost your fat-burning rate. Exercise done in the morning is particularly effective as the after-burn continues throughout the day. The physical activity itself burns calories, but more importantly, it builds muscle. Muscle not only looks trimmer than fat, it requires more calories to maintain, even when at rest. Thus, an athlete reading the newspaper burns more calories than a couch-potato engaged in the same activity, just because the athlete has more muscle tissue. Current research seems to suggest that four or five high-intensity workouts, 10 minutes each, are even more effective than the traditional 40-minute jog.
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