Understanding Adolescent Weight Gain

It's common for teenagers to experience weight changes during their growing years. At 60 kg at age 12, whether you consider this weight healthy or not can vary based on individual circumstances, including height and overall fitness. If you are concerned about your weight, it's important to explore the reasons behind it and consider steps to maintain a healthy lifestyle.

First, it's crucial to understand why you might be gaining weight. Ask yourself: Are you regularly engaging in physical activities? Do you have an active lifestyle? Excessive sugar intake, processed foods, and lack of regular exercise can contribute to weight gain. It's important to reduce the consumption of foods high in added sugars and opt for healthier alternatives.

Steps to a Healthier Lifestyle

To manage your weight, consider implementing the following changes:

Limit Sugar Intake: Cut down on items like desserts, sodas, processed foods, and fried foods. Instead, choose whole foods, fruits, and vegetables. Daily Physical Activity: Engage in at least 4 miles of walking over 60 minutes, ideally for 5 days a week. If 7 days a week seems too challenging, start with what feels manageable and gradually increase the frequency. Play and Exercise: Play outside games, participate in sports like baseball, flag football, or basketball, and do regular walking or running. Cycling, swimming, and bodyweight exercises (sit-ups, crunches, pull-ups) are also excellent. Natural Weight Loss: As you age, your body will go through natural changes during puberty that can help reduce weight.

Other Considerations

It's not just about how you look; maintaining a healthy weight can also promote better health and prevent future conditions such as diabetes, thyroid issues, and heart problems. Ensure that your weight management plan is not just about short-term appearance but about long-term health.

A Personal Perspective

Here's a personal story from someone who struggled with similar issues. At your age, I too was concerned about my weight. Here’s a diet and exercise plan that has helped many teens like you:

Diet Plan

Breakfast: Drink warm water with lemon and honey to boost your metabolism, followed by a fruit like banana for sustained energy. Snacks: Nuts like soaked almonds, cashews, pistachios, and more can provide a healthy snack. Lunch: Enjoy a salad or low-calorie food. If you crave more, take a small portion of your mother's cooking to feel fuller. Dinner: Be light, perhaps a salad with fruit juice or a small portion of dinner prepared at home or a chapati with raita.

Exercise Routine

Do exercises like planks, push-ups, cardio, HIIT workouts, and calisthenics. Walking for an hour can also be beneficial when exercising might seem too strenuous. One cheat day is allowed to indulge in whatever you want, as it can help maintain mental health.

Additional Tips

Drink green tea after dinner to aid digestion and metabolism. Avoid stressing about your weight; focus on overall well-being and happiness. During menstruation, allow yourself to eat normally to prevent hormonal imbalances. Remember, you are dieting because you love and value yourself, not because you hate your current self.

Remember, weight management is a journey and not an overnight change. With the right mindset and consistent effort, you can achieve a healthier lifestyle and feel great about yourself.

Conclusion: If you're feeling overwhelmed or need more guidance, consider speaking to a healthcare professional or a nutritionist. They can offer personalized advice and support to help you navigate your weight and health journey.