As a teenager trying to lose weight, you're at a significant advantage over your adult counterparts. Teens have faster metabolisms, meaning that you burn more energy during idle activity than members of older generations. Still, in order to lose weight quickly and efficiently, you'll have to follow a consistent program of diet and exercise.
Cut Your Calories
Regardless of your age, counting calories is an important aspect of any organized weight loss effort. Although you'll burn through food faster than adults, you'll still have trouble losing weight if you don't moderate your caloric intake. To determine your current average intake, keep a record of the types and quantities of food and drink that you consume over several days prior to starting your diet. Cross-reference this data with the the corresponding nutritional information to calculate your average daily caloric consumption. Depending on the extent and urgency of your desired weight loss, aim to decrease this number by between 500 and 1,000. According to MayoClinic.com, this will allow you to lose between one and two pounds per week through diet alone, since 3,500 calories is approximately equal to one pound of fat.
Increase Protein
Although you might associate protein consumption with building muscle, it can also be a valuable tool in aiding your weight-loss effort. Protein has a natural appetite suppressant effect, which will help to ease the transition into your calorie-restricted diet. By replacing just one daily serving of carbohydrates with a protein alternative, you'll notice a significant difference. Sources of protein include eggs, meat, fish, beans and tofu.
Cardio Is Key
Even if your diet isn't perfect, you'll be able to make up for it by following a consistent cardiovascular exercise routine. Consistent cardiovascular exercise will allow your body to maintain its elevated teenage metabolism in spite of your calorie-restricted diet, allowing for consistent weight loss. To start, aim to complete three weekly sessions consisting of either 20 to 30 minutes of high-intensity activity or at least 45 minutes of low-intensity activity. As your fitness improves, you may increase the frequency and duration of these workouts. Great cardio options include jogging, biking, rowing, swimming or fast-paced organized sports.
Don't Neglect Resistance Training
Like protein, resistance training is generally associated with building muscle rather than weight-loss. However, resistance training also has a place in a teenager's weight-loss routine. By performing at least two weekly full body workouts, you'll be able to retain more of your muscle while losing weight (see References 4), helping you to a achieve a toned look that will impress your peers. For each workout, focus on basic compound movements such as presses, rows, squats and deadlifts. Rest no more than 60 seconds between sets to maintain an elevated heart rate.
References
- MayoClinic.com: Counting calories: Get Back to Weight-Loss Basics
- "International Journal of Obesity"; High Protein Intake Sustains Weight Maintenance After Body Weight Loss in Humans; M.S. Westerterp-Plantenga, et al.; 2004.
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- American Journal of Clinical Nutrition: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance
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