Losing weight and getting fit are not the same thing.While weight loss programs look to the numbers to determine success or failure, goals for getting fit involve moreholistic criteria such as improving cardiovascular health, strength, and endurance while maximizing life span and self-esteem.It's not an overnight process, but you can start getting fit now by learning the essential aspects of fitness: cutting out unhealthy habits, increasing physical activity, eating a balanced diet, and being vigilant about your mental health and self-esteem.
Step 1: It's a good idea to cut down on sedentary activities.
Most people have at least one sedentary pleasure, be it watching tv shows, playing video games, or surfing the internet on a laptop.Not only do these activities require you to sit or lay prone as you do them, they have been shown to cause problems with self-esteem and anxiety in children and teenagers.Getting active doesn't mean you have to quit all of these enjoyable hobbies, you can simply reduce the time you dedicate to these activities rather than cutting them out all togetherLimit your television to no more than 2 hours a day.You can give yourself more time if you do something active like jogging on the treadmill.If you spend too much time online, install a program that blocks problem sites and increases productivity.Time limits can be given for surfing the web or playing video games.Make sure that you stick with them.
Step 2: It's time to stop snacking.
There's nothing wrong with snacking on popcorn while watching a movie, but if you do it too often it will become a problem.If you suspect that you might be snacking too much, make a diet plan where you only eat 1 or 2 snacks per day.Popcorn made without a lot of oil, salt, or butter is one of the healthiest snacks.You might want to keep chips and soda out of the house because of their addictive nature.If your parents don't eat junk food, ask them to stop buying it.You can ask your family to hide the snacks.
Step 3: Get rid of lazy behaviors.
Modern society encourages lazy behaviors, such as offering escalators in malls, making automotive vehicles the default mode of transport, and emphasizing convenience through mobile applications, delivery services and virtual socializing.You can change a lot of these behaviors by doing active things.Walk whenever possible.It's not a good idea to take the car if the grocery store is close by.You can take the stairs instead of the escalator.
Step 4: Socialize while on the move.
You don't have to limit your social hour to sedentary activities if you want to share apps at the local diner or gabbing on the couch.If you want to catch up with your friends, go to a nature trail, take a walk, or play an active video game, instead of sitting down and playing.Ask your family members if they would like to go for a walk next time you are watching television or talking.
Step 5: It is possible to quit smoking.
Smoking can affect your ability to be active.If you are a smoker, vigorous cardiovascular activities like running, swimming, and dancing are much harder.Discuss how to quit smoking with your doctor.Smoking cessation programs can help you stop smoking.
Step 6: An exercise plan can be created.
Regular, well-rounded exercise will benefit you more than just one type of exercise like running or weight lifting.Strength-conditioning and resistance-based activities that strengthen your muscles through repetition should be included in your fitness regimen, with aerobic activities taking up more time than strength-training.Establishing a workout calendar can help you perform the recommended balance of activities.You need to plan your workouts around other mandatory aspects of your life such as school, work, and family.While fitness is important, it shouldn't make you sacrifice other things.
Step 7: Aerobic activities are done.
Concerted aerobic exercise improves your cardiovascular health and endurance.Aim for at least 150 minutes per week or 30 minutes a day five times a week.You can join a gym to take advantage of aerobics classes and workout machines, or you can go for a more independent approach and take up jogging, walking, and cycling.Recent studies have doubts as to whether or not stretching reduces injury.It's not a bad idea to stretch before exercising.
Step 8: Begin strength training.
Strengthening exercises should be done at least two days a week.Strength training can be done with weight machines, medicine balls, resistance bands and home workouts.
Step 9: Strength training involves working out your arms, legs, and core.
Many people make the mistake of doing weight-lifting and other strength exercises which only address one part of their body: they will do a bunch of arm reps, for example, but ignore their core and legs.Make sure you do a mixture of exercises that address all three main muscle groups.Sit ups, plank exercises, and crunches are some of the exercises you can do to strengthen your core.These will help strengthen and tone your abdominal and back muscles.You should do squats, vertical jumps, and wall sits for your legs.Good arm exercises include lifting weights.
Step 10: You can join a school or community sports team.
A sports team can help you get and stay motivated during individual workouts.Building strong relationships with other teammates, learning time management and developing a sense of personal responsibility are some of the benefits of sports.You can check out the sports offerings at your local YMCA and school groups.Try out a few sports and see if you like them.
Step 11: You can take a class that is physically active.
Outside of the gym or jogging trail, there are other ways to get active.Ballet, yoga, and modern dance are just some of the physical activity classes you can sign up for.If there is a yoga or dance studio in your area, ask your parents if you can afford the monthly fees.There are lower-cost options at local schools, rec departments, gyms, YMCAs, and community centers.If you want to learn more about yoga, register for a beginner class.If you try moves that are outside, you can hurt yourself.
Step 12: Fruits and vegetables are included in your diet.
Don't eat the same two veggies in large quantities because Fruits and vegetables should comprise the biggest portion of your daily diet.The healthiest way to get your daily five to nine serving of fruits and veg is to eat a wide variety of them, according to studies.Add fruits and vegetables to your diet.The lettuce, cucumber, and tomato salad are boring.A boring meal can look appealing with presentation.You could arrange fruit slices on a plate to make it look like it came from a 5-star restaurant.
Step 13: It is a good idea to eat whole proteins.
You should make an effort to eat more of the stuff.Lean and unprocessed meats such as lean steak and chicken breast are better for you than regular grade ground beef, bacon, and sausages.If you are a vegetarian, you can still get your daily intake through nuts, beans, and eggs.
Step 14: Balance is more important than low calories.
Emphasizing calories does little to improve a healthy diet and can lead to eating disorders.If you duck under your 1,200- or 1,500- calories goal, it won't matter if the foods you eat are mostly homogeneity and not much in the way of nutrition.Instead, eat three meals with high-quality ingredients and keep snacking to a minimum.Don't eat diet and low-fat processed foods.They don't have a lot of benefits.
Step 15: You should increase your intake of iron and calcium.
Eating foods rich in iron and calcium is important for teenagers and girls in particular.You should aim to get at least 1,300 milligrams of calcium a day from dairy products like yogurt and cheese.Lean meats, fish, soy, and lentils are high in iron which helps deliver oxygen to your body.You should aim for between 15 and 25 grams of iron per day.Studies show that the body doesn't absorb much from supplements.Unless your doctor tells you otherwise, get your calcium and iron through food.
Step 16: Cut out processed foods that don't offer much in the way of nutrition.
You should reduce your intake of processed junk foods, such as chips, crackers, fast food, candy, and soda, in addition to eating plenty of healthy, un-processed foods.Toxic chemicals and transfats can be found in such foods, which can raise your cholesterol and increase your risk of heart disease.Don't start thinking of these foods as bad.You risk developing eating disorders and self-esteem problems if you start assigning moral value to food.
Step 17: You should eat breakfast every day.
It can be hard to eat breakfast when you are running out the door every morning to catch the school bus or your car pool, but you should make a special effort to incorporate breakfast into your daily routine.This simple step to fitness encourages healthy eating throughout the day, as well as boosting your metabolism and mood.If you can't force anything down your throat before you leave for school, take some yogurt and a banana with you and eat it later in the morning.
Step 18: Drink 2.2 liters of water a day.
You probably know that hydration is important for your health, but you might not know how much it can do for you.Water improves your skin, hair, and nail health, as well as flushing toxins out of your organs.You should bring a water bottle to school so that you can drink it throughout the day.It's better that you don't go to the water fountain or the vending machine.Your daily water intake includes juice and tea.It's best to get most of your fluid-intake through pure water.
Step 19: Take days off from exercising.
A culture that reveres fitness and specific body types can quickly lead to destructive obsessions.Over-exertion and mental health can be caused by becoming too preoccupied with your workout regimen.By giving yourself rest days when you don't work out and avoiding daily weigh-ins and weight loss shows, you can make sure that your mental health is not jeopardized.If you feel guilty or anxious when you don't work out for a day or two, you might be developing a bad attitude towards exercise.If you have a problem, talk to a parent or school counselor.
Step 20: Think of food as a resource and not an enemy.
Eating healthy and getting fit doesn't mean you should deprive yourself of food or not enjoy your mealsYou can develop a problematic relationship with food if you start to see food as something to avoid.If you remind yourself that food is essential to life, you will be less likely to develop cravings and binge eat.You might have an eating disorder if you binge, skip meals or use laxatives.In order to address the issue, contact a parent, school health official, or doctor.
Step 21: Don't engage in activities that are related to fitness.
If you spend all your time outside of school working out and eating healthy, you will make your self-esteem dependent on fitness.Your personality, talents, and relationships with friends and family are what should make you feel good about yourself, not your failures and successes.You can remind yourself of this fact by dedicating a lot of time to activities such as volunteering for local charity organizations, playing an instrument, writing, or painting.You can help your friends build self-esteem by participating in activities with them and discouraging any self deprecating comments when you are around.
Step 22: Sleep 8 hours a night.
Many teenagers don't get enough sleep, and lack of sleep can affect your life in a number of ways.It can make you angry, stressed, and less proficient in class, as well as encouraging poor, impulsive eating habits.You should aim for a regular sleep pattern in addition to an eight-hour minimum.If you want to avoid sleeping late on the weekends, try to go to bed at a similar time each night.