Youth and obesity - Mistakes modern teenagers make
- By Sahana Rajan
Lifestyle : How you live highly affects your weight. If you sit in front of your laptop watching shows all day and binge on snacks, then you will most probably end up being obese and also increase the chances of heart diseases. You have to burn calories,and for this, performing adequate physical exercise is a must. Make sure you get at least 3 hours of moderate aerobic activity like walking, swimming, or jogging per week. It would be best to go for a walk ranging from 30 to 45 minutes every day. Do not walk in areas which are crowded and polluted. This will not satiatethe purpose of walking, which is not only to keep your weight under control, but also to de-stress you. When you walk, make sure you walk comfortably and do not overstrain.
Do not eat too many snacks throughthe day. Sometimes, people use food as a way to deal with depression. This is because eating stimulates the part of your brain which induces pleasure. Due to lack of communication with parents and companions, teenagers often have to suppress their problems. This can lead to depression and one of the ways of fixing it, according to them, is to binge on food.
If you are feeling low, which is a lifestyle issue, then share it with your school advisor or make an appointment with a psychologist. Thus, your lifestyle alteration involves taking up adequate amount of physical exercise every day and making sure you respond to your emotional issues in a realistic manner.
Did you know that a boy in his teens (aged 16) needs 2964 kilocalories while a girl of the same age needs 2414 kilocalories for normal functioning of the body? This can be accumulated through a balanced diet prepared at home consisting of grains, pulses, vegetable servings, and fruits.
Sleep Pattern : A person requires at least 7-8 hours of sleep everyday to be able to function normally. It is also a fact that majority of us only sleep for 5.5 to 6 hours a day. If you are sleeping low and are awake late into the night, then consider increasing the number of hours you sleep. Sleep for at least 8 hours per day.
Diet : It is extremely important to have a balanced diet. This will make sure that you do not gain unnecessary calories. Your diet should include a lot of fresh fruits and vegetables. Quit the junk food which are higher in salt and sugarwhile being lower on the fiber and important nutrients like iron and calcium. Put a stop on the sweetened beverages like coffee which you consume daily. Do not miss your breakfast. The best recipe for breakfast is a bowl of cereal with low-fat milk. As one grows older, they should shift to healthier ways of cooking like baking, steaming, and roasting with little oil instead of deep frying. Do not add a high amount of salt to your food.
However, make sure that you do not starve yourself. If you feel that you are not eating enough, then meet a dietician and get a diet chart. This will help to keep an eye on your eating patterns and probably correct if something is wrong.