As a teenager, you might feel like your image is everything and the way you look is one of your top priorities. Because your body is still developing and changing, it is important to understand that extra weight might only be temporary. Speak with your doctor about weight loss and what a healthy weight is before you attempt to shed extra pounds. Weight loss works for teenagers the same way it does for adults, you need to engage in healthy eating habits and participate in exercise most days of the week.
Dietary Changes
You don't have to completely change your diet and eat foods that taste bad to reduce your caloric intake and lose weight. Eat a variety of lean protein, fruits, vegetables, whole grains and fat-free dairy during your meals and snacks. Eat your meals more slowly and step away from your plate when you no longer feel hungry instead of eating until you are stuffed. You can also fight hunger cravings and the urge to overeat by drinking more water during the day and right before meals. Drink at least eight-8 oz. glasses throughout the day to fill your stomach and avoid water retention. Disneyfamily.com recommends brushing your teeth immediately after eating. Brushing your teeth tells your body you are done eating and avoids the need for gum or mints after a meal, which can trigger your sweet tooth and cause you to crave more sugar.
Burn Calories
Your body needs to move and burn calories to lose extra weight. You can start by doing some type of cardio or aerobic exercise each day. Get your friends together for a game of basketball, volleyball or to take a dance class together. Traditional forms of cardio exercise, such as running, the elliptical trainer and swimming also burn calories for weight loss. Mix up the activities you participate in so your body is always challenged and never hits a plateau. You can burn extra calories through the day by parking farther away at the mall or your school's parking lot. Try taking stairs instead of the elevator or escalator as well as walking a few extra laps when you go to the mall.
Build Muscle Tissue
Exercises that strengthen your muscle tissues help to prevent weight gain, burn additional calories and improve your metabolism. Strength training, weight lifting and resistance training exercise all fit into this category. The goal is to use your body weight, free weights or weighted machines to perform a motion that targets your muscles. Use weights and exercises that you can perform at least one set of 12 to 15 repetitions with. Focus on your large muscle groups, which are your legs, arms, stomach, back, chest and shoulders. Train your muscle one to three days a week for 20 to 40 minutes.
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