How to Be a Healthy Teen Girl

Common tips for health will last a lifetime and help boost confidence. Here are some tips for teen girls who want to start and stay healthy.


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    Start off right with drinking more water. Keeping your body hydrated with several glasses of water a day will help regulate metabolism and purify your body. A good rule of thumb is to take your weight and divide in half to find out how much water you should be drinking daily. i.e. If you weigh 100 pounds, you need to drink half that weight in ounces (50 ounces) of water every day. This will also help you to urinate, which helps you lose weight and flush your digestive system of any foreign substances. Plus,it can boost your immune system.
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    Maintain a regular sleep pattern. The average teen needs at least 8 hours of sleep a night. Getting 7 to 8 hours of sleep is a major factor contributing to how healthy you are. Getting enough sleep raises your alertness during the day, and minimizes anxiety. Regulate a set bed time each night and try to stick to it.
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    Eat breakfast every day. Breakfast is the most important meal, because it provides your body with its first fuel of the day. Good breakfast foods include fruit, eggs, milk, cream of wheat, oatmeal, or toast. Starting with a good breakfast will also keep you concentrated during the day, and you will have fewer cravings.
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    Avoid junk food. This isn't limited to just the foods served at fast food restaurants, all foods with limited to no nutritional value qualifies as junk food. Think of it as littering your body; your body can't do anything productive with junk food. Stick to healthy foods that are high in protein, vitamins and minerals such as unsalted nuts, dried fruit and small salads. your body will be able to use these things much better than junk food. Try and stay away from refined carbohydrates and sugar.
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    Replace unhealthy foods with healthy foods. You can replace white bread with wheat bread (also known as brown bread or wholegrain). Think about swapping crisps/potato chips to nuts or crackers, and sweets for berries/dried fruits/bananas.
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    Eat meals slowly, and stop eating when you are full. This is the most basic principle of good eating habits, yet many people feel they must finish what is on their plate. Hunger is your body's way of letting you know that it needs fuel. Fullness, or satiety, is your body's way of letting you know it doesn't need any more food. If you stop eating when you are full, you will get hungry every couple of hours, which is a good thing, this means your body is using what you give it.
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    Snack healthfully. Eat a piece of fruit, a handful of nuts, some celery, or a piece of cheese. Anything healthy as a snack will help maintain your energy level throughout the day. Choosing anything low-fat, low-sugar, or low-sodium isn't always better than anything full-fat, full-sugar, or full-sodium. Nuts and seeds have a lot of healthy fats, the unsaturated fats. Monounsaturated and polyunsaturated fats are extremely healthy for teenage girls, and also help to prevent blood sugar spikes.
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    Exercise at least three to five times per week. Each time you should be exercising enough to work up a sweat for at least twenty to thirty minutes (preferably up to an hour). But don't limit your physical activity to your work outs at the gym: by walking/biking more places you'll get more sunlight, which boosts your mood, and you'll also get some less strenuous physical activity. Go for a run, a bike ride, or a challenging hike. If you don't like to exercise on your own, join a fitness club, find a buddy to work out with,(dogs are great ones!) or join a sports team. Keeping active will make you stronger physically and mentally. If you don't wish to work that hard, its recommended to walk at least 5 times a week and fast enough that if you sing you become a little breathless.
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    Stick to a hygiene regimen. Wash your face in the morning and at night before you go to bed to keep your skin healthy and clean. Brush your teeth two to three times a day (after you wake, when your breath is bad, before bed) for a clean and fresh mouth. Remember not to brush your teeth too often (such as every time you eat a meal) as it can wear away your enamel. Taking care of your appearance will also make you feel better about yourself, which really is the most important thing. You should always wash your face after some times so that your face looks fresh.
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    Keep good posture. Don't slump during class or at work! Hold yourself straight. There are many exercises that can help. If you have a laptop, work at a desk or with your back propped up.
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    Make sure that you believe in yourself. This will help self esteem and stick with whatever you put your mind to. Another great idea is to have someone to motivate you or you can do it with a friend! Be confident. You may fail at times, but keep at it and you'll get there! Have a healthy mindset and remember you are always beautiful in your own special way. Try not to worry so much about what others think of you, because nobody is perfect.


  • When you leave your house, bring a full water bottle and a piece of fruit with you,if you don't have fruit, bring an energy bar of some sort. That way you can stay hydrated, and, should you get hungry, you will have a healthy snack on hand.
  • Eat your fruits and veggies, drink lots of water, and be happy! Choose water-based fruits like melons or tree fruits and berries.
  • Don't compare yourself to others because it may get you down and then you won't keep up with everything that makes you amazing!
  • Go out with friends and go outdoors. Fun activities for a rainy or snowy day are ice skating, roller skating, indoor pools, laser tag and shopping! This is not only healthy, but fun too!
  • Any sport that you choose will probably help if you try hard. Non-team sports like walking, horseback riding, or swimming laps are great. Even hitting a tennis ball across a net and running to pick it up is great! Remember, not all sports are team sports.
  • Smile and be happy! It shines and puts you on top of the crowd.
  • Try to stick with a supportive group of friends, and do fun activities with them. Being involved with lots of things can boost your self esteem and make you a happy teen. A happy teen is a healthy teen.
  • Trust your gut. If something seems wrong, it probably is.
  • If you have a Wii and a Wii Fit, then you may discover there is a version of running called Free Run, where you jog and you can switch to another TV channel. The Wii remote tells you if you are jogging too fast or too slow.
  • When watching TV, you can walk or jog in place in front of the TV, if you don't have time for anything more vigorous.
  • If you have a dog, start running with him/her. It will keep not only you healthy but also your dog and dogs need exercise.
  • Another way to keep fit is to not sit around all day watching television.
  • Butt spread. Some teens fear this one area more than others. Start slow and kick forward either with the knee extended or shortened. Then rotate your thigh out to the side and kick to the side. Finally, kick behind you until your butt feels like it is part of your leg. If you start with 10 reps of each type in the morning before classes until its too easy, then amp it up by another 10 reps your butt will lift and seem cute. If you want to do squats as well, this can also have an impact, but don't limit yourself to just squats alone, there are three muscle groups in the posterior.
  • See a doctor before dieting or it could get nasty!
  • wear tight clothes this way it makes you want to stay healthy and not put on flab/ baggy clothes makes your body fell you want to fill the space!
  • Never let anyone make you feel bad about your weight or size. Everyone is different; we have to accept that. Also, you have your own talents and qualities that not a lot of other people have.
  • If you don't feel like doing lots of exercise just do something simple like sit-ups and press ups do about 10 every morning and if 10 gets to easy do 20 and so on.


  • Your personal health and habits are for you and your well being. It's not for anyone else's because what would they know about what you feel inside. Don't get dragged down or caught up in the opinions of others. If you know you are healthy, you will feel good about yourself.
  • Don't get down on yourself! Even if you're naturally larger built than other girls, that doesn't mean you have to be unfit. Work out, eat well, and take good care of yourself. Health is most important. It is important to note that ALL body types are beautiful. If you have serious concerns about your weight or body fat, then see your local doctor. Don't EVER listen to what the advertising industry tells you always check with your doctor before starting any new diets.
  • Avoid fad and crash diets. These are temporary and any weight you lose will be easily regained once you fail to maintain the diet (which you will). These are not good for your body, and can end up giving you a lot more problems than just regained weight.
  • Most importantly if you are trying to lost weight, never rely on pills, meds, starvation, skipping meals, or purging. These things aren't healthy, often times make your body go into survival-mode and storing fat, and are really not fun to go through, dangerous, unhealthy, and emotionally depleting. It's much easier to just go through it the healthy way. Not to mention it looks better, feels better, and has no side effects. Anorexic and bulimic girls may be skinny, but they are often sickly looking, low-energetic, emotionally dead and depressed. If you, or someone you know is suffering from an eating disorder, please seek help.
  • It is important to live a healthy life, but obsession and fixation on healthy habits can lead to unhealthy habits or even eating disorders. Be sure you are healthy about being healthy! Not all bodies were meant to look alike. Diversity is something to celebrate. You are a limited edition.
  • Don't worry about having relatively small amounts of fat on your body. Having good muscle tone, good circulation and respiration, and a healthy heart is very important. However, being significantly unfit is a problem. It is recommended to not drop below 6% body fat or you end up de-regulating your body temperature (too cold most of the time).
  • Doing too much exercise can be bad for you. Try to keep to no more than 2 hours a day max.

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Categories: Health for Teens and Kids