Obesity is an increasing problem among teenagers. Not only does excess fat pose a risk for various health problems, but it also causes damage to your mental and emotional health. By increasing the amount of physical activity they perform on a daily basis and making dietary modifications, teens can burn fat in a healthy, effective manner. Because spot-reducing fat is ineffective, teens should focus on burning body fat as a whole, rather than singling out belly fat. Discuss any possible modifications or limitations with your doctor before beginning a weight loss or exercise regimen.
Step 1
Create a calorie deficit. To lose weight and decrease body fat, you have to burn more calories than you consume. According to the Centers for Disease Control and Prevention, 1 lb. of fat contains 3,500 calories. To lose 1 to 2 lbs. a week, you'll need to eliminate 500 to 1,000 calories from your daily intake. Females need a minimum of 1,200 calories a day to function, while males need at least 1,800 calories. Eating less than the recommended amount can hinder your metabolism and cause irritability.
Step 2
Incorporate healthy foods into your diet. Choose whole grain cereals, breads and pasta, fresh fruits and vegetables, lean meats, legumes and reduced-fat dairy products. Try to eliminate high-fat, high-calorie processed foods from your diet. Take time to eat a healthy breakfast, pack a nutrient-filled lunch and opt for a dinner full of high-fiber and lean protein options. Keep healthy snacks, such as a piece of fruit, a handful of nuts, a cup of whole grain cereal or low-fat yogurt, available to help keep unhealthy cravings at bay.
Step 3
Replace high-calorie, sugar-filled beverages with water. Water provides the fluid your body needs to function during the day. Drink at least 64 oz. of water each day, more if you work out for long periods of time or if you spend time in the hot or humid outdoors. If allowed, carry a water bottle with you at school and refill it throughout the day.
Step 4
Get physical. The American College of Sports Medicine recommends 60 to 90 minutes of exercise to promote or maintain weight loss. Choose activities you enjoy, such as swimming, cycling, walking, dancing or playing a sport. Join a sports team or try a group fitness class at a local gym. Start out slow, with 20 to 30 minutes of activity, and increase the duration and intensity of your workouts as your stamina and strength improve.
Step 5
Add a weight training element to your workout plan. Building muscle causes your body to burn more calories while working out and at rest, according to the American Council on Exercise. Strengthen your major muscle groups using free weights, stability or medicine balls, resistance tubing or machines, and your body weight. Perform weight training on nonconsecutive days, two or more times a week. Choose exercises that work your core to build and tone your abdominal muscles. While strengthening your abdominal muscles may not help you burn fat, it will tone the muscles under your skin and give your belly a tighter appearance.
Step 6
Be kind to yourself and realize that losing body fat takes time. Remember that just as you didn't gain weight overnight, you won't lose it overnight. Set small goals and celebrate your successes. Ask your family to support your weight loss efforts and take time to learn the health benefits of weight loss rather than focusing on cosmetic reasons.
Tips and Warnings
- Don't skip meals as a means to weight loss. This leads to overeating, irritability and sluggishness. Avoid diet pills, which can cause dangerous habits and rarely provide long-term results.
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