How can teenagers stay fit?

Hello,

Welcome to icliniq.com.

I understand your concern.

Today's generation getting more obese as compared to the old generation due to massive lifestyle changes, which is moreover a sedentary lifestyle. So let me know your activity level. The food choices made now are full of preservatives and are loaded with sugar or salt. Consuming high carbs leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity which metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS (polycystic ovarian syndrome). It is a concern for young kids as it can lead to diabetes or cholesterol. First, you need to check your body mass index (BMI), which will let you understand his obesity stage. Our current weight is defined by our current diet and activity, which is 70 % from diet and 30 % from exercise. For a customized diet plan need more details like height weight age medical issues but I can help you with a few tips:

Foods to avoid:

1. Sodas and sweet drinks like aerated drinks, and tetra-pack fruit juices are to be avoided in the diet because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, and sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and weight gain.

7. Fruits like bananas, sapote, mangoes, dates, munakka, and raisins are high in glycemic index as well as load and thus need to be avoided.

8. Starchy vegetables need to be avoided like potatoes, Yam (Jimikand), Colocasia (Arbi), beetroot, Squash, corn, and sweet potatoes

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies which have a very high salt content, use a salt substitute)

Foods to include

1. High Fiber carbohydrate foods include whole grain breads; whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, and nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, and pear.

2. Emphasize lean protein foods at 15 to 20 percent of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low-fat dairy products

3. Consume about 25 to 30 percent of calories as fat, emphasizing low–saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

4. Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts such as almonds.

Here are a few tips to follow:

1. Balanced carbohydrate intake throughout the day

2. Do not skip meals. Try not to let more than four to five hours go between meals/snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is very important. Go for at least 20 minutes of walking daily.

I hope you find this information helpful.

Thank you.