As a teenager, being overweight isn't an easy thing to cope with. You might get picked on, and simple tasks might be more difficult than you would like. Losing weight, however, is a feat that any teenager can accomplish with a little dedication and guidance. You will need to establish a proper exercise program and exercise some self control in the kitchen.
Step 1
Clean up your eating habits, not your diet. The word diet implies temporary. If you make a temporary nutrition change, you will experience temporary results. Losing weight as a teenager, or even any age, requires a lifestyle change. You will need to adjust the amount that you eat, exactly what types of food you eat, and how often you eat. Be sure not to limit your calories too much - allow yourself some cheat days to keep you sane. Aim to eat at least five or six times each day. Frequent eating helps to keep your metabolism sky high and ensures that you are constantly burning calories. Include a protein source at each meal and try your best to consume only complex carbohydrates such as whole wheat bread, brown rice and oatmeal. Fruits are okay in moderation and vegetables are a great choice no matter the time of day. Embrace healthy fats such as natural peanut butter and nuts and avoid saturated and trans fats that are found in butter, fast food and processed food.
Step 2
Start an exercise program. Begin slowly with only two days or three days per week and work your way up to more frequent lifting. Focus on compound movements such as squat, bench press, deadlift and rowing. Isolation movements such as curls, shrugs and other exercises that only incorporate a single joint should be limited. Try not to spend more than an hour in the gym. You should only be performing a few exercises per muscle group, any more than that and you may be riding the line of overtraining. Warm up thoroughly before each workout by performing low intensity jogging or biking. Don't avoid cardiovascular exercise. Although nutrition has the biggest effect on weight loss, cardio is certainly a factor.
Step 3
Consider working with a professional. While working with a fitness professional isn't necessary, it definitely has the potential to jump start your weight loss efforts. Personal trainers will help you to create an effective workout program, tweak your eating habits to fit your needs, and provide the motivation that you may need to be successful. While poor personal trainers fail in the first two categories, even the worst are able to cheer you on and keep you going when the road becomes difficult.
Tips and Warnings
- Be consistent in both your nutrition and exercise. Skipping workouts and missing meals will only hinder your progress.
- If you're unsure of proper exercise technique, consult someone knowledgeable before performing the movement.
Things You'll Need
- Gym membership
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