Many teens aren't happy with their weight, but not all teens need to lose weight. If you think you are overweight, your best bet is to ask your family doctor or a dietitian to help you determine what diet and exercise plan will help you become as healthy as possible. Whether or not you need to lose weight, you should still get about 60 minutes of physical activity each day, according to the Mayo Clinic. Exercising will give you an energy boost, improve your self-confidence and reduce your chances of having health problems later on.
Step 1
Write in a weight loss journal. In it, discuss the weight loss goals you developed with your doctor or dietitian. For example, if your doctor said you could healthily lose a pound a week, he may have recommended cutting about 500 calories each day through diet and exercise. Write out how you plan to ditch those calories--perhaps losing 250 by running on a treadmill and the other 250 by riding your bike to and from school--and update your journal with your progress. It will help you stay accountable to yourself.
Step 2
Unplug your electronics for a few hours each day. According to the Nemours Foundation, the average teen spends over six hours each day watching television, using the Internet, playing video games and listening to music. If you are one of these teens, just replacing one sedentary Internet hour with an hour of walking at the mall with your friends will help you lose weight.
Step 3
Talk to your parents about exercising with you. Teens who are trying to lose weight tend to succeed more if they feel supported by their families, says Nemours. You don't need to hit the gym with your dad to get that support, though. Simply walking the dog together after a family meal, going on family hikes and taking the stairs together rather than hopping in an elevator is a set of active changes that everyone can benefit from.
Step 4
Ask a friend to try new active hobbies with you. Recruiting a pal who also wants to lose some weight will give both of you an extra support system as you venture into uncharted territory. You don't need to try out for the football team together to lose weight, either. Rollerblading or biking to school together will give you a chance to socialize before class, and you won't have to ask your mom for a ride anymore. Other activities you might try are racquetball, swimming and taking a yoga or dance class.
Step 5
Build muscle. Having more lean muscle will help you burn more calories even when you're sitting still in class. Some ways to build muscle are to do strength training with a personal trainer and follow along with a Pilates video.
Step 6
Alternate between activities every day. You will be more likely to stick with your weight loss endeavor if you aren't bored with your choice of exercise. Find a few favorite active hobbies and do each one two or three times per week. The diversity in activities will also help you work multiple muscle groups.
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