How to Lose Weight at 12

Losing weight for a 12-year-old can be challenging because weight can be gained rapidly during this age. Puberty usually occurs between ages 8 and 14, and it causes the amount of muscle, fat and bone to change, according to award-winning website KidsHealth. Making healthy lifestyle changes can result in weight loss and can prevent excessive weight gain for a 12-year-old.

Step 1

Stop eating junk food, fast food and any other high-calorie, high-sugar, salty and fatty foods. "You can't eat what's not there," says Dr. Phil McGraw, author of "The Ultimate Weight Solution." Throw away any of these foods that you have in your home and stop eating at fast food restaurants. Many children overeat because junk food is available and accessible, according to Dr. McGraw. Overeating will cause weight gain.

Step 2

Avoid fad diets, diet pills or any severe calorie-restrictive diet plans. Kids do not need a restrictive diet like adults do because their bodies are still growing and developing, according to KidsHealth. Instead of cutting calories, replace unhealthful foods with healthful choices. For example, eat fruit instead of cookies or candy. Choose lean meats such as turkey, chicken and fish. Snack on vegetables throughout the day and eat yogurt instead of ice cream. You can always find a nutritious substitution for an unhealthful food.

Step 3

Be physically active every day. Whether you're outside playing with your friends or running on a treadmill at the gym, move as much as possible. According to the National Association for Sport and Physical Education, kids should complete several bouts of moderate to vigorous physical activity lasting 15 minutes or more each day. They should accumulate at least 60 minutes of physical activity on all or most days of the week to achieve weight loss.

Step 4

Use calisthenics such as sit-ups, push-ups or lunges to gain muscle strength. According to the Mayo Clinic, people with more muscle burn more calories. Calisthenics do not have an age limit and don't require equipment. Kids can perform calisthenics every day and multiple times a day, according to the Army Study Guide.

Step 5

Take up a sport that requires physical conditioning. For example, boxing, gymnastics, martial arts or soccer require physical fitness to excel in the sport. You need strong abdominal muscles for the uneven bars, strong arm muscles for boxing and cardiovascular fitness for soccer. Weight loss can become a benefit of the sport instead of the main focus.