When a teenager struggles with too much body fat, it can be an omen of a problem that may last a lifetime. Eating and exercise habits developed and ingrained in adolescence are more difficult to change in adulthood. It's easier to establish a healthy lifestyle when you're young so that it becomes second nature -- not something you must work hard to achieve -- when you're older.
Exercise
Exercise guidelines provided by the American Heart Association suggest that all children over 2 years of age get in at least 60 minutes of moderate to intense physical activity each day. School sports are ideal for meeting this quota, and gym classes go a long way toward it as well. But some students don't have gym every day, and many do not achieve this level of exercise on their own. If you don't get your hour a day, and you think you just don't have time, break it down into shorter increments. Walk the dog and then, later, jog around the block. Getting sufficient exercise is key to eliminating body fat and keeping it off.
Pack a Snack
Convenience stores are well-stocked with things you should not be eating if you want to drop some body fat. Even some schools provide students with vending machines packed with quick, unhealthy calories. Avoid the temptation to grab snacks from these places and pack your own snacks instead. Keep fruit, vegetables and cheese in your backpack for a hunger attack. The difference between a baby carrot and a single potato chip is about 10 calories and a gram of fat. When you do buy yourself a snack, read the packaging and avoid anything with more than 5 mg sugar. Don't make the mistake of switching soft drinks to sweetened juice, thinking juice is healthier. Juice can contain just as much sugar. Eat a piece of fruit instead.
Cut Back on Portions
Rather than torture yourself with a severe diet that may be unhealthy and impossible to stick to for the long term, get into the habit of simply placing less food on your plate at each meal. Also make sure that the food you do put there isn't heavy in fats or in empty carbohydrates. Pay attention to when you begin to feel full and stop eating when you do.
Turn off the TV
Research by the Children's National Research Center has established a definite link between obesity and too much time spent on the computer or watching TV. No teenager wants to give up computer or TV time, but get out of the habit of snacking at the same time. Get down on the floor instead, and get in some of that 60 minutes of exercise you require each day. If you do it with the television on for backdrop, you won't miss your favorite show.
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