In the United States, being overweight is a problem that many adolescents face on a daily basis. According to a 2006 report from the Center for Disease Control, 18 percent of children between 12 and 19 years of age were over their ideal weight. What makes this number disturbing is the fact that kids who are overweight run a higher risk of developing diabetes, high blood pressure and heart disease. To best combat the problem, it is best to start early. As long as you are willing to show dedication and work hard, there are a number of steps a 13-year-old can take to begin losing weight and getting healthy.
Changes in Diet
In order to achieve weight loss, you must burn a higher number of calories than you consume each day. Reducing the number of calories that you eat on a daily basis is a vital part of losing weight. According to TeenGrowth.com, a healthy teenage female should be consuming approximately 2,200 calories each day while a healthy teenage male should be consuming 2,500 to 3,000 calories a day. By making small, simple changes, such as cutting out extra snacks, being aware of the importance of serving sizes and watching what kinds of food you put in your body, you will be able to avoid exceeding your daily recommended caloric amount and lower your overall calorie intake. Packing healthy snacks to take to school or practice can take care of your late afternoon hunger and make it possible to avoid the temptations that come from fast food restaurant and unhealthy vending machine choices.
Exercise
While eating better will help some weight come off, adding regular exercise will show real results. Simply put, exercise burns calories and burned calories lead to weight loss. Many 13-year-old children turned to organized sports for exercise, but if that does not interest you, there are still a number of exercise options you can choose from. Take a walk every day with friends. Try to find an activity that you like so you can have fun while burning off calories. Turn on your favorite music and dance, go jogging or ride your bike through the park. To make it even easier, recruit a friend to be your exercise partner. According to TeensHealth, one hour of exercise every day is the recommended amount to see weight loss. It is also important to note that the more lean muscle you have in your body, the more fat you will burn so add strength training to your regimen if possible. TeensHealth lists push-ups, weights, Pilates and resistance bands as strength training exercises that are very effective.
Avoid Unrealistic Goals
As a teenager, it is impossible to turn on the television or open a magazine without seeing images of gorgeous bodies and perfect physiques. According to MayoClinic.com, it is important to set goals that can be obtained. Setting unrealistic goals will only set you up for disappointment and failure. By starting small and setting obtainable goals, you are far more likely to be successful.
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