It's a bad idea to try to avoid fat completely. Fats are an important source of energy and they can help you feel full. Fat in your diet is needed to absorb vitamins A, D, E, and K. Fats should be eaten in moderation. The American Heart Association recommends that people choose healthy unsaturated fats in place of saturated fats and trans fats. Like fat, you need a certain amount of calories in your diet to fuel your body. Teens come in all sizes and each person's body burns energy calories at different rates, so there isn't one perfect number of calories that every teen should eat.
Choose a variety of foods to eat, including vegetables and fruit, whole grains, low-fat dairy, and protein foods. Pay attention to when you feel hungry and stop eating when you feel full.
Your body needs calories to operate — to keep your heart beating, your lungs breathing, and your brain thinking. Your muscles use calories to move. Being active every day keeps your body strong and can help you maintain your weight.
Eating more calories than your body needs can lead to being overweight and other health problems. If you are concerned about your weight, speak to your doctor. Reviewed by: Mary L. Gavin, MD.
Larger text size Large text size Regular text size. What Are Fat and Calories? Food Labels: Calories Food labels list calories by the amount in each serving size. Serving sizes differ from one food to the next, so to figure out how many calories you're eating, you'll need to do three things: Look at the serving size. See how many calories there are in 1 serving. When it comes to losing weight, protein is incredibly important. Studies show that increasing your intake of protein may help keep you full and curb your appetite 10 , Protein may also help fight cravings.
According to some research, high protein snacks can help enhance feelings of fullness while also decreasing hunger and appetite Plus, in addition to promoting weight loss, some research suggests that maintaining a high protein eating pattern could help prevent or reduce weight regain and help maintain muscle mass 13 , Therefore, if you want to achieve long-lasting, sustainable weight loss, consider increasing your protein intake by adding foods like eggs, meat, poultry, tofu, nuts, seeds, or legumes to your diet.
Increasing your protein intake can help you stay satisfied and consume fewer calories. This may help you lose weight and keep it off.
Another relatively easy change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices , chocolate milk, and other beverages with added sugar. Additionally, studies suggest that consuming sugary drinks is associated with an increased risk of obesity 16 , The harmful effects of sugar also go far beyond weight gain.
In fact, added sugar can contribute to other health issues, including heart disease, liver problems, and type 2 diabetes Sugar-sweetened beverages are high in calories and added sugar. Additionally, they affect your hunger and satiety less significantly than solid foods and have been linked to a higher risk of obesity. One simple thing you can do for your health is drink more water.
Adequate hydration is associated with improved brain health and weight management, as well as a reduced kidney stone risk When combined with a healthy diet, drinking more water, especially before meals, appears to be helpful if you need to lose weight. Try other unsweetened beverages like coffee, tea, and sparkling water to meet your hydration needs.
Some studies have shown that drinking water may improve your health and help you eat fewer calories by increasing your feelings of fullness. When you eat fewer calories, your body compensates by saving energy, making you burn fewer calories. As such, long-term calorie restriction can significantly slow your metabolism and lead to a loss of muscle over time. Resistance-training activities like weightlifting have been shown to prevent muscle loss and stop your metabolism from slowing during long-term calorie restriction Cardio exercises, such as walking, swimming, or jogging, can also be important — both for increasing weight loss and supporting overall health Additionally, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity, enhanced energy levels, improved mental health, and a decreased risk of chronic disease 23 , 24 , 25 , Resistance training can help prevent muscle loss and keep your metabolism from slowing when cutting calories.
Cardio exercises can also help support other aspects of health. It also includes sugar and other sweeteners. Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness Eating fewer carbs, including fewer refined carbs, may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY Refined carbs are low in fiber, which can help regulate your appetite and increase feelings of fullness.
Choose more complex carbs and nutrient-dense options like whole grains, vegetables, fruits, and legumes. Most foods and drinks contain calories. Some foods, such as lettuce, contain few calories 1 cup of shredded lettuce has less than 10 calories. Some people watch their calories if they are trying to lose weight. Most kids don't need to do this, but all kids can benefit from eating a healthy, balanced diet that includes the right number of calories — not too many, not too few.
But how do you know how many calories you need? Kids come in all sizes and each person's body burns energy calories at different rates, so there isn't one perfect number of calories that every kid should eat. But there is a recommended range for most kids between 6 and 12 years old: 1, to 2, per day, depending on how active they are. When they reach puberty, girls need more calories than before, but they tend to need fewer calories than boys.
As boys enter puberty, they may need as many as 2, to 3, calories per day, especially if they are very active. But whether they are girls or boys, kids who are active and move around a lot need more calories than kids who don't. If you eat more calories than you need, the body changes extra calories to fat.
Too much fat can lead to being overweight and other health problems.
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