How to Lose Weight Safely: A 17-Year-Old's Guide to Healthy Lifestyle Changes

As a 17-year-old individual weighing around 90 kg and standing at 174 cm tall, you may be looking for a safe and effective way to lose 16 kg within a 3-month period. While it's true that extreme fasting can lead to rapid weight loss, it often comes with significant health risks and is not sustainable. In this guide, we will explore a balanced approach to weight loss that focuses on diet, lifestyle changes, and intermittent fasting to safely reach your goal.

Understanding the Importance of Sustainable Weight Loss

Contrary to popular belief, strict fasting is not a healthy or sustainable method for weight loss. It may seem like the quickest way to shed pounds, but it can lead to severe health issues such as nutrient deficiencies, metabolic imbalances, and even weight regain once regular eating resumes. Instead, we recommend a gradual and sustainable approach that focuses on changing your diet and habits to support a healthier weight.

Limiting Caloric Intake and Sugary Beverages

Beyond eliminating all calorie-containing foods and beverages, which is both unhealthy and unsustainable, a more practical approach is to limit your calorie intake and reduce your sugar consumption. The Western food culture, in particular, is heavily influenced by processed foods and sugary beverages, which can lead to significant weight gain. In fact, a significant proportion of food products in major stores contain added sugar.

Therefore, a realistic and healthier strategy would be to establish regular meal times, avoid snacking between meals, and eliminate all sugary drinks. By doing so, you can start losing about 1 kg per week, which is a reasonable and attainable goal. This method is not only easier to maintain but also promotes better overall health.

Adopting a Plant-Based Diet

One of the most effective ways to lose weight sustainably is to adopt a plant-based diet. Sugar is highly addictive and can be found in almost every economy, making it crucial to reduce your sugar intake. By replacing processed foods with whole, plant-based foods, you can greatly improve your metabolic health and satiety levels.

This does not mean you have to become a strict vegan; instead, aim to introduce a wide variety of vegetables into your diet. Using whole ingredients without labels is a great way to ensure you are consuming natural, nutrient-dense foods. Eggs, red meat, and fish are also fine as long as they are unprocessed and the sauces are free from added sugars and unhealthy ingredients.

Incorporating Intermittent Fasting

Introducing intermittent fasting can be an effective way to complement your dietary changes. At age 17, your body is still developing, so it's important to proceed with caution when it comes to fasting regimens. However, once you have established a healthy and balanced diet, you can consider intermittent fasting to further support your weight loss efforts.

Starting with shorter fasting windows, such as eating only during an 8-hour window and fasting for 16 hours each day, can be a gentle introduction. This method, known as the 16/8 protocol, can help reduce insulin levels, promote fat burning, and improve metabolic health. While there isn't a lot of data on youngsters fasting for extended periods, this approach is generally considered safe and manageable for the 17-year-old demographic.

Increasing Physical Activity

In addition to dietary changes, incorporating regular physical activity can enhance your weight loss efforts. While fidgeting and light movement can contribute to your energy expenditure, structured exercise can provide additional benefits. Consider developing a habit of fidgeting or engaging in light physical activities such as walking or yoga during classes or while using a computer or watching TV.

For example, you can carry stone prayer beads with you and play with them occasionally to channel your energy and promote slight movement. As you progress, you may also explore more structured forms of exercise such as weightlifting or moderate cardio sessions.

Conclusion

While it may be challenging to lose 16 kg in just 3 months, a combination of dietary changes, intermittent fasting, and increased physical activity can support your weight loss journey. By adopting a sustainable and balanced approach, you can achieve your goal of losing weight safely and maintaining a healthier lifestyle.

Resources for Additional Support

For more information and guidance on weight loss, you can watch the following videos:

Remember, consistency and patience are key to achieving long-term success. Good luck on your journey to a healthier lifestyle!