Eighteen percent of Americans age 12 to 19 are obese, according to the Centers for Disease Control. Obese and overweight teens are in a higher risk category for diabetes, high blood pressure, heart disease, breast cancer and other illnesses as they grow into adulthood. The earlier you to lose weight, the sooner your health risks decrease. To lose weight fast, focus on cardiovascular exercise, a carbohydrate-rich diet and some healthy lifestyle choices. However, never lose more than 2 lbs. a week unless your doctor has recommended it.
Step 1
Do cardiovascular activities for 60 to 90 minutes each day. This is the most efficient type of exercise for fast weight loss. Swimming, jogging, basketball, rugby, soccer and bicycling are all good forms of cardio.
Step 2
Add 1 or 2 lbs. of weight to your backpack to increase the intensity of walking at school and elsewhere. A little extra weight will shed pounds faster, and you don't need to change your daily routine at school.
Step 3
Eat foods rich in complex carbohydrates, like whole grains and vegetables. Complex carbohydrates promote visceral fat loss faster than simple carbohydrates, which are in sugary desserts and other sweets. The fat around your belly is visceral fat.
Step 4
Quit drinking, because even low-calorie alcoholic beverages increase your ability to store visceral abdominal fat. Besides being more likely to be overweight, teens who drink are more likely to become alcoholics.
Step 5
Sleep for a full eight hours each night. Most teens only get between 6.9 and 7.5 hours of sleep each night. Poor sleep habits impede your body's natural ability to burn fat.
References
- Centers for Disease Control: Obesity and Overweight
- "Principles for Ambulatory Medicine"; Nicholas H. Fiebach, et al.; 2007
- "Lifetime Physical Fitness and Wellness"; W. Hoeger and S. Hoeger; 2008
- "Weight-Walking: A New Path to Health and Fitness"; R. Schofield, Ph.D.; 2006
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Alcoholism"; Maria Gifford; 2009
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