Staying at a healthy weight is good for everyone. It is really important if you have diabetes. Set goals to reach and stay at a healthy weight.
Staying at a healthy weight as a teen may help you control your weight for life. Being at a healthy weight helps you feel fit, stay well, and feel good about the way you look.
It can also help prevent health problems like heart disease and high blood pressure. If you have diabetes and are overweight, weight loss may improve your blood glucose, also called blood sugar, and make your diabetes easier to manage.
If your doctor says that you should not gain more weight or that you should lose weight, you need to get more physical activity every day and eat fewer calories. Ask a dietitian or diabetes educator to:
Here are some things you can try
Be active every day for at least 60 minutes.This will help you burn up extra calories and get fit. Invite some friends over to dance to your favorite music. Play a sport or go for a bike ride instead of playing computer games or going to the movies. Ask a friend or family member to join you on a walk instead of watching TV after school.
Cut on calories. The number of calories shows how much energy a food supplies. Calories that are not used up are stored as body fat. Calories are listed on food labels. Get in the habit of reading food labels. If you cut 100 to 200 calories a day, it can make a big difference.
If you: You could cut about
Eat smaller amounts of food for meals and snacks. Try raw vegetables or fruit for a snack. To avoid “grazing,” measure out your snacks for the day into baggies that are easy to carry.
If you eat less and are more physically active, you should lose about one or two pounds a month—and feel great. It is best to lose weight a little at a time because you are still growing. If you lose weight slowly, you are more likely to keep it off.
Very low-calorie diets are not healthy for teens.
If you do not eat enough of the right kinds of food, you may not grow or develop properly. Never make a drastic change in what you eat without talking with your dietitian or doctor. They can help you determine the right amounts of food to keep you healthy and happy.
If you buy your lunch at school, try to steer clear of fried foods.
Most teens need a snack after school. The trick is not eating too much. Use a small plate or bowl for your snack to help you control the portion size. It is best not to snack while watching TV or at the computer—it is easy to lose track and eat too much.
Healthy snack ideas:
Sure, but not every day. When you do, try these ideas:
Reaching and staying at a healthy weight while you are a teen helps you stay fit as you get older. Encourage family members and friends to get fit too by making healthy food choices and joining you in physical activity.
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