Trying to lose weight when you are 16 can be a challenge. Nights out with friends and a hectic schedule make it difficult to eat healthy meals and exercise enough to lead to weight loss. It is possible, however, to make a few lifestyle changes that can help you to lose weight.
Skip the Soda
A 20-ounce bottle of soda contains approximately 250 calories, states the University of Missouri Extension. These calories are empty calories, meaning that the calories offer little to no nutritional value. When you are trying to lose weight, you must limit your calorie intake. This means that the calories you take in must have as much nutritional value as possible. Instead of soda, drink water, low-fat milk, no-calorie flavored water or 100 percent fruit juice. If possible, bring bottled water with you to school to minimize the chance of you choosing an unhealthy beverage when you are thirsty.
Exercise
Teens need an hour of exercise on most days of the week, states the Nemours Foundation. You can get this exercise by playing sports, taking a physical education class, swimming, biking or lifting weights. You can also walk around when you are on the phone, texting or during commercials when you are watching television. It is important to schedule your exercise time because it is easy to keep putting it off until the day is over, especially if you are busy with school and your friends.
Eat Breakfast
In a rush to get to school or meet your friends in the morning, you may be tempted to skip breakfast. It is important, however, that you eat breakfast because skipping breakfast can cause you to overeat later in the day, according to Meals Matter. Additionally, skipping breakfast can cause you to suffer from lack of energy throughout the day, which may hinder your exercise efforts.
Share Your Food
When you and your friends eat out, choose the healthiest meal available. Avoid fried foods, foods with a heavy cream base, and foods that contain high-fat condiments, such as mayonnaise or full-fat cheese. Instead, opt for a healthy salad with low-fat dressing, grilled chicken, baked or broiled fish, broth-based soups or fruit dishes. If the portion sizes are large, share your food with your friends.
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