Obesity, or being overweight, is caused by a caloric imbalance, which means an individual is consuming too many calories and not expending enough. According to the National Center for Chronic Disease Prevention and Health Promotion, 18.1 percent of all adolescents between 12 and 19 years of age were obese in 2008.
The health and well-being of overweight youth is influenced in the short-term and long-term. Obese teens are at risk of having social problems, poor self-esteem, cardiovascular disease, diabetes, stroke and bone and joint problems.
Step 1
Adopt healthy eating habits. Eat five to six small meals spread out over the day instead of three big meals. Frequent small meals keep you from being hungry or losing energy.
Eat breakfast everyday. If you do not feel like eating much in the morning, eat an apple, a yogurt or a small amount of cereal. Learn about your nutritional needs according to the food guide pyramid.
Step 2
Reduce the amount of calories you consume, but do not deprive your growing body of nutrients with a fad diet. Cut calories by drinking only zero-calorie beverages such as water or tea instead of soda or sugary juices. Use non-fat milk instead of whole milk. Eat the recommended five servings of vegetables and two servings of fruit everyday. Avoid fried or battered foods and instead choose cooked, steamed or grilled foods.
Step 3
Get at least one hour of physical activity everyday. Find a sport that you like to play. Team sports require you to work out in many different ways to get better in your game. Endurance and general fitness are trained for every sport, and some sports require strength-building exercises such as weight lifting.
Step 4
Sleep nine hours each night. According to a study by the National Institute of Environmental Health Sciences, 69 percent of teens sleep only seven hours per night. Your body needs the sleep for your metabolism. When your body is tired, it is more likely to store fat.
Tips and Warnings
- Ask your local parks and recreations department for free or low-cost sports that you can join. The YMCA is an organization with sports facilities all over the United States that offers memberships to anybody regardless of their ability to pay.
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