WEIGHT LOSS TECHNIQUES

I EAT ONLY TWO TIMES PER DAY BUT I AM INCREASING IN WEIGHT WHAT TO DO IF ANY TIPS I AM JOGGING 40 MIN I WANT TO REDUCE 17 KG IN 5 MONTH CAN U HELP ME
(April 1, 2008)

Tips to Lose Weight 

Nutritional care in adolescence is important, as they are at increased risk of nutritional deficiencies, such as anaemia, improper vision and so on. It also affects in the later years, by causing sexual maturation delays, adult height and obesity. Assessment of nutrition in adolescents calls for nutritional and dietary history. Eating disorders is yet another issue of concern. The requirement of calories in girls is around 2200 kcals per day.


It increases till 3000 kcals in the case of boys.
 
Thirty per cent of the calories are provided by proteins. This helps in body tissue growth and repair. Teenagers often make mistake, when dealing with fats. Trans fats in fried foods are not recommended. Saturated fats are also restricted. Opt for polyunsaturated fats and mono unsaturated fats. Omega 3 fatty acids in soy, fish and flaxseed prove beneficial. A daily requirement of 1,500 mg of calcium is recommended per day to enhance the growth of bones and teeth. Deposition in bones happens at its peak in adolescence.

Include a lot of green leaves, tofu, orange juice and soy milk for more calcium. Iron is required more in females, due to menstrual loss. About 12 to 15 mg of zinc is required every day. All fat and water soluble vitamins are supplied by fresh fruits and vegetables.

Weight Loss Advice 

You have mentioned the frequency of meals, though you have failed to mention what you eat? What is the distance you cover in your jogging? The pace of exercise is also important. Try abdomen crunches and use exercise cycle. Fixing targets are important while working out, though it should not become an obsession. Take the help of a nutritionist regarding your diet pattern. I am not in a position to help you much, as insufficient information regarding your present diet pattern is available. Eat a lot of vegetables and fruits. Avoid underground tubers, as they contribute to starch and thereby increased calories. Opt for fruits, rather than for juices. Try all ways to decrease weight in your daily activities, such as taking the stairs, walking to a nearby shop, instead of a vehicle and so on. Use non stick cookware, as they reduce the intake of oil. Use vinegar and lemon juice with olive oil, instead of margarine, for salad dressings. Avoid tinned and processed foods, as they increase the salt intake, thereby increasing weight. Bring variety to your diet, in terms of flavour, taste and appearance. This helps in strict adherence to the diet, by breaking the monotony.