The lifetime
healthy habits
Dear Diary...
Last week, girls and I got a magazine about relationships and life of stars. How much controversy and talk it caused! We quickly moved on to our own confessions and shared the things painful and important to us. Vlasta had been talking much about her communication with Mark, but when we tried to, so to say, open her eyes to his misconduct - she insisted on her own opinion. In my turn, I did not disclose details of our dating with John, because we had agreed with him that we would hold this personal secret for ourselves. Besides, now I understand that John became closer to me than all the friends together, and I would be much happier to spend this time with him. Probably, this is something real, indeed ... There was a selection of other «secrets» in that magazine, namely, the weight loss of some star people. Recently, I think I’ve gained weight a bit, so I feel somewhat clumsy in my clothes. I began to wear oversize shirts and it seems that I want to hide myself in them. That was why I decided to try one of the diets. But I feel I can’t stand it anymore – all these bans lead to nothing really..
Anna-Maria
M
any girls in high school, even those who are quite thin, are undergoing a so called «overweight complex» during maturation. Some consider themselves overweight compared with other girls, others would like to correct their shapes in some parts only. Sometimes girls may gain weight due to the beginning of menstruation. But we must understand that, as everything in life, this issue has two sides: let it stimulate you to lead an active life and eat healthy food, but at the same time, the figure should not make you a slave A girl who has decided to control her weight, should remember this formula: fat on your body = the amount of food + unspent energy. If for some reason your stomach receives more food than needed to cover energy costs, the surplus goes to the formation of fat tissue. Conversely, when energy consumption exceeds the number of calories consumed, the own fat is being consumed to balance energy costs - so the weight is reduced. So to become slender, you should monitor your diet and move more.
COMPOSE YOUR DIET CORRECTLY
There are some basic rules to be followed when organizing a balanced diet. They might seem prohibitive at first, then become a habit. 1. Limit consumption of food containing a lot of sugar: cakes, cookies, candy, chocolate, confectionery products of all kinds and sweet drinks. Between the meals you can eat fruit, nuts, raisins. 2. Get rid of fatty and fried food, for example, instead of fried eggs eat poached eggs (without shell) or boiled eggs. Meat is better to cook on the grill and eat baked potatoes, but not fried.. 3. Choose a simple, freshly prepared food, replace high-calorie foods with low-calorie counterparts (for example, wholemeal dark bread instead of white bread). 4. Include fresh fruit and steamed vegetables in your everyday menu. They are
preferably steamed because they retain more minerals. It is also desirable to actively use peas, beans, in your diet. They contain very valuable and easily digestible protein and are rich in fiber. 8. No fast food! Fizzy drinks, potato chips, cornflakes should be very rare guests in your personal menu..
DIETS ARE NOT HEALTHY!
To lose weight slowly but permanently, you should review your daily food habits. With this disaster, nutritionists are fighting for decades. The girls do not want to understand that in order to get rid of kilos that accumulate for months and years, you need a lot of time. And all the diets that focus on fast result, give only temporary relief, and then the old weight is back added with a few extra kilos. The diet should be balanced. When you choose your ‘slimming diet’, you need to identify for yourself new eating habits at least for one year, and better – for the whole life. Therefore, please keep in mind the following advice: a good diet should not be too strict - in this case it is easier to get used to it, and you can apply it for quite a long time; for normal functioning, the body must get at least 2,200 calories daily; do not choose a diet which includes unusual food, or things you personally do not like; diet should allow some concessions (restrictions on food are easier to accept, if you can occasionally eat something delicious); any diet based on consumption of only one or two kinds of food can be harmful (the diet should be balanced in nutritional value); not only the amount of food that is being consumed is essential, but also how it is consumed: try to chew each piece slowly and carefully; don’t read anything or watch TV while eating.
WHAT’S TO BE DONE WITH ACNE? One of the most common teenage health problems is acne, not only on the face, but also on the back and abdomen. The trouble causes not only physical (inflaming, itching), but also emotional discomfort. That is why most teens ask how to get rid of acne. Unfortunately, it is not so easy. It is necessary to make comprehensive efforts: correct nutrition, use the right skin care products in beauty treatments. Young girls with evident acne problem are sometimes prescribed to use oral contraceptives. After normalization of hormonal level, the skin is noticeably improving. But it is always better to consult a doctor if this problem occurs.
MYTHS ABOUT FITNESS Lifting weights. Strength training, of course, helps to pump up muscles. However, this doesn’t not lead to weight loss. The fact is that for the successful calories burning you must go running regularly and maintain an active lifestyle, only then the fat is «burnt». At the same time weight training will make the figure better shaped. Only a comprehensive approach under the supervision of a trainer leads to the expected success. Fitness fanatics hasten to reassure
that one should exercise five or even six times a week for several hours. In fact, 2-3 times a week will lead to the same results, because the body needs time to recover.
Often girls are not satisfied with the look of only one part of the body – hips or arms, or abdomen.
Indeed, fat from problem areas comes last. There is no program that would help get rid of fat in the places that are most confusing. Therefore, we must give priority to comprehensive training of the whole body. Abdominal exercises are very
helpful, and they really contribute to the fact that the amount of muscle in the abdomen increases. However, the fat will not disappear. So, you need a more thorough approach to this: eat properly, pay attention to cardio-trainings to make the fat leave abdomen.