The issue of obesity among children and teens frequently is in the news and the subject of research. For instance, a June 2010 study published by the Trust for America's Health found that more than 12 million children and teens are obese. Losing weight and staying healthy is important for your emotional well-being and physical health. The risks of obesity for teens are similar to that of adults, with an increased prevalence of diabetes and heart disease. Work with your family to make changes to lose weight and stay healthy.
Lose Weight
Step 1
Reduce the number of calories you eat. To lose one pound, you must create a deficient of 3,500 calories, according to MayoClinic.com. Use an online calculator to determine the number of calories you should be eating. Record all the food you eat into a journal to help you stay within the right calorie range for weight loss.
Step 2
Exercise regularly every week. You should exercise aerobically 60 minutes a day, according to the President's Council on Fitness, Sports and Nutrition. Consider what activities you enjoy when selecting an exercise. For instance, if you prefer solo activities, try running or walking. However, you also can invite friends or family members to join you if you want company. If you enjoy exercising with a group, join a team at school or sign up for classes at your local gym. Whatever activity you choose to do, push yourself to exercise with more intensity as you increase your stamina.
Step 3
Lift weights three times a week. Strength training will help you burn calories and increase the percentage of lean muscle mass in your body. You don't have to lift heavy weights to lose weight. Choose light hand weights and target one area of your body each time you strength train. Work your arms and shoulders during your first session, target your abdominal area during your second session and focus on your leg muscles for your third session. Concentrate on using proper weight lifting form to avoid injuries.
Stay Healthy
Step 1
Stay healthy and fit so you have the energy you need to succeed in school and participate in extracurricular activities. Sit down with your family and develop weekly menus. Avoid fast food restaurants, stock healthy snacks and learn how to prepare simple, healthy meals using a low-fat cookbook.
Step 2
Examine your lifestyle. Make changes that will help you reach your weight and health goals. Calculate how much time you spend each week on video games, watching television and sitting down. Reduce the amount of time you spend on sedentary activities. Becoming more active will help you maintain a healthy weight. In his book, "Overweight Teenagers: Don't Bear the Burden Alone," Dr. Michael D. LeBow recommends that you "Attach positives to healthy changes and actions." For example, reward yourself when you make healthy choices. Indulge in such nonfood rewards as a new book or a night out with your friends.
Step 3
Learn how to feel good about yourself. If you struggle with your self-esteem because of your weight, spend time with a supportive group of people. KidsHealth.org recommends talking with your supportive friends about your feelings and struggles. Provide your friends with suggestions on how they can help you. Join an online weight loss group for teens. Remind yourself of all the good things you have already accomplished.
Tips and Warnings
- Consult your doctor before beginning any weight loss program.
- Avoid crash diets and diet supplements.
Things You'll Need
- Journal
- Athletic shoes for running or walking
- Hand weights
- Low-fat cookbook
References
- Trust for America's Health: F as in Fat: How Obesity Threatens America's Future 2010
- Mayo Clinic: Counting Calories: Get Back to Weight-Loss Basics
- President's Council on Fitness, Sports & Nutrition: General Fit Facts and Tips for Specific Populations
- "Overweight Teenagers: Don't Bear the Burden Alone;" Dr. Michael D. LeBow; 2002
- TeensHealth: Dealing With Feelings When You're Overweight
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