Healthy Weight Loss Plan

Healthy Weight Loss Plan (Teen-Safe)

1. Focus on Habits, Not the Scale

• Aim for slow, natural changes

• Pay attention to energy, mood, and strength

• Weighing yourself often is not necessary

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2. Balanced Eating (No Starving 🚫)

Use the plate method:

• ½ plate: fruits & vegetables

• ¼ plate: protein (chicken, eggs, fish, beans, yogurt)

• ¼ plate: whole grains (rice, potatoes, bread, pasta)

Simple daily tips:

• Eat 3 meals a day

• Add 1–2 healthy snacks if hungry

• Drink water instead of soda or juice most of the time

✅ Eat more:

• Eggs, chicken, fish

• Rice, potatoes, oats

• Fruit, veggies

• Milk, yogurt, cheese

⚠️ Limit (not ban):

• Sugary drinks

• Fast food

• Candy & chips (okay sometimes!)

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3. Movement That’s Fun

You do not need intense workouts.

Try:

• Walking 20–40 minutes

• Dancing

• Sports

• Bike riding

• Body-weight exercises (squats, pushups)

👉 Goal: 30–60 minutes most days

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4. Sleep & Stress Matter

• Aim for 8–9 hours of sleep

• Less screen time before bed

• Stress can affect weight more than food

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5. What to Avoid 🚫

• Skipping meals

• “Detoxes” or “cleanses”

• Diet pills or teas

• Very low-carb or very low-calorie plans

These are not safe for teens.

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6. Realistic Results

• Healthy change = slow

• Your body is still growing

• Even small improvements matter

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If you want, I can:

• Make a simple 7-day meal idea plan

• Help with healthy snacks

• Create a beginner workout plan

• Adjust for school schedule or sports