Many teenagers today are trying to lose weight. If this describes you -- or if you're a parent to an adolescent child struggling with weight -- you may wonder what the best way is to drop pounds. One factor that impacts weight control is metabolism, or the rate at which your body converts food and drink into energy. The faster your metabolism, the more calories your body burns each day, and the easier it is to control your weight. While metabolism varies from person to person and is in part unmodifiable, it is possible for teens to take certain actions to help speed up their metabolism. Keep these ideas in mind.
Step 1
Start every day with breakfast. It's a common misconception that skipping meals is a good way to lose weight. In fact, eating breakfast "wakes up" your metabolism after your long period of energy-conserving sleep and gets your metabolic motor going, says Columbia University's Health Services. Give your body healthy fuel when you wake up and you'll burn more calories all morning.
Step 2
Keep eating at regular intervals throughout the day. According to Illinois State University's Campus Dining Services, providing your body with intermittent calories throughout the day -- say, eating small amounts four to six times per day -- actually results in more efficient calorie-burning. It can be difficult for busy teens to fit in regular meals and snacks, but doing so will help speed your metabolism. Try packing healthy snacks like fresh fruit or whole-grain crackers in your backpack and making time to grab healthy meals.
Step 3
Perform cardiovascular exercise regularly. Vigorous exercise -- such as jogging, cycling, swimming, cross-country skiing, playing tennis or dancing -- burns loads of calories while you're engaged in it, but it also keeps your metabolism revved up afterward. The College of the Canyons Health Services states your metabolic rate can be increased for up to several hours after you stop working out. Exercise as often as you can to benefit from this metabolism boost.
Step 4
Do strength-building workouts. Strength training is super-important for raising metabolism. The more muscle mass your body has, the more calories it burns every day, says the American Council on Exercise. Getting into the strength-training habit as a teenager is a great idea for lifelong good health and fitness. Try strength-training fitness DVDs or a strength workout class at your local gym for instructions. Strength-train two to three times per week for best muscle-building results, and you'll effectively benefit your metabolism.
Tips and Warnings
- Use common household objects such as laundry detergent jugs, filled water bottles or canned goods as hand-held weights if you do not have access to strength-training machines or free weights. You can also use your own body weight for resistance to perform certain strength moves, like push-ups, abdominal crunches, squats and lunges.
- Check with your doctor before starting any new diet or exercise program. Your doctor can also help you determine an appropriate weight goal for you, depending on your age, height and frame size.
Things You'll Need
- Exercise equipment
Member Comments