One-third of young people between 2 and 19 are overweight or obese, according to Teens Health from Nemours. The increase in obesity in young people is causing many to develop type 2 diabetes, high blood pressure and high cholesterol, problems that have traditionally plagued overweight adults. In addition, teens who are above their ideal weight may experience emotional and social ramifications, such as teasing and feeling self-conscious. As problematic as being overweight is for teens, it is important that they lose weight safely, as their bodies are still developing and need sufficient calories for growth and development.
Step 1
Skip fad diets. It is unlikely that you will get the amount of calcium, iron and other nutrients your body needs on an overly restrictive plan. Instead, spend this time developing healthy lifestyle habits that will help you keep your weight in check your entire life.
Step 2
Eat breakfast. It can be difficult to find time to eat breakfast before leaving for school in the morning, but set the alarm clock for just a few minutes early and grab a cup of yogurt, string cheese or a piece of toast with peanut butter on your way out the door. Eating breakfast provides you with energy and improves concentration, both of which are important for your day at school. Eating something for breakfast also helps prevent overeating later in the day.
Step 3
Exercise for at least one hour each day, recommends MayoClinic.com. This hour doesn't have to happen all at one time. Break it into more manageable blocks of time, and choose activities that are fun, like inline skating and dancing.
Step 4
Replace junk foods with healthy, low-calorie choices. Chips, cookies and cakes offer no nutritional benefits and are high in calories. Fresh vegetables, low-fat dairy products and single servings of nuts provide fewer calories and nutrients your body can use.
Step 5
Weigh yourself regularly. Researchers from the University of California, San Diego School of Medicine found that teens who frequently self-weigh are more likely to make lifestyle changes that lead to weight loss, such as eating less junk food, following a more structured diet and eating fewer calories overall.
Step 6
Ask for help. Talk to your parents about meal planning, keeping junk food out of the house and eating meals together as a family whenever possible. All of these tactics help you eat less and make better dietary choices.
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