Weight loss occurs when you eat fewer calories than you burn throughout the day. You can lose weight through diets, but your weight loss is less likely to be maintained; once you stop your diet you will return to your old routines and the weight will likely be gained back. Teens are able to lose weight and keep it off.
Set Goals
Decide how much weight you want to lose. Pick a date you want to achieve your goal by. Keep your safety in mind when planning your weight loss. The MayoClinic.com reports that weekly safe weight loss ranges from one to two pounds.
Get a Partner
Find a friend who shares your desire to lose weight and work together to reach your weight loss goals. Having someone who shares your weight loss plan will help you stay motivated and focused. It will also arouse some competition that will trigger you to do your best.
Snack
Eat healthy snacks throughout the day. TeensHealth.org says that preparing healthy snacks in advance and taking them with you is important to ensure you snack healthfully.
Increase Heart Rate
Commit to a daily exercise routine that increases your heart rate. This will maximize the amount of calories you burn during your workouts, which should occur at least five days out of each week.
Avoid Junk
Stop eating foods that are high in calories, but nutritionally deficient. Foods such as chips, candy, high fat meats, sugary sodas, french fries, cookies and any other foods that are high in calories should be avoided. They will stunt your weight loss.
H2O
Drinking plenty of water helps your body feel full and helps to digest the foods you eat more efficiently, reports HelpGuide.org. Carry a water bottle with you during the day and drink at least eight cups of water daily. On days that are hot, or you are more physically active, you should drink more water.
Fiber
Add foods that are rich in fiber to your diet such as berries, broccoli and whole grain pastas or breads. Fiber helps you feel full and remain feeling full longer, which will help you keep from eating too much.
Control Your Portions
It can be very easy to eat too much because most things you are used to eating come in portions larger than one serving. Eat on smaller plates. Start off by putting a small amount on your plate and wait before getting seconds. TeensHealth.org suggests reading food labels to increase your knowledge of food serving sizes.
Build Muscle
Engage in strength training exercises three times a week to help you build muscle. According to the MayoClinic.com, having muscles causes your body to burn calories more efficiently and induce weight loss.
Change
When you make positive changes to your diet and exercise plan, stick with them. Incorporate them into your life and make them enjoyable. Achieving a healthy weight should occur with lifestyle changes, not a return to your old unhealthy habits.
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