You aren't alone if you're a teenager who needs to lose weight. More than 17 percent of kids and teenagers in the United States are overweight, according to the U.S. Department of Health and Human Services. Don't become a statistic. Take control of your eating habits and switch to a healthier lifestyle to lose those extra pounds.
Activities
Your teenage years provide an excellent time to learn new activities and sports. After all, people don't look twice at a 16-year-old on a skateboard the way they might if a 50 year-old person was learning the skill. Learn how to surf, dance or play informal soccer games. Any activity that gets you moving -- instead of turning on the TV and opening a bag of corn chips -- will help you burn calories. As you become skilled at your new activity, your self-image will expand to incorporate the reality of the new you. This can give you the confidence you need to participate in more challenging physical activities. You'll gradually shed excess pounds if you regularly participate in physical activities.
Diet
Eat a low-calorie -- yet balanced -- diet. Even if you're the most active person on the planet, you won't lose weight unless you monitor your caloric intake. Cut 500 calories from your daily diet without going below 1,200 calories, which can be hazardous to your health. Consume complex carbohydrates, lean protein and healthy fats. Good complex carbohydrates include all vegetables and fruits, as well as whole grains. Take a pass on fried foods, sweets and greasy take-out.
Portions
Even if you eat healthy foods, you'll still struggle to lose weight if you put too much on your plate. Keep portion sizes in mind to limit the number of calories you consume each day. For instance, one serving of meat is about the size of a deck of cards, while 1 cup -- which is equal to two servings -- of pasta is the size of a tennis ball. A half-cup serving of vegetables is about the size of a light bulb.
Scale
Teens who frequently weigh themselves have more success managing their weight, according to the University of California. Don't obsess about your weight, though. Simply weigh yourself once a day -- or week -- to get the feedback you need so you know whether your weight loss efforts are paying off. Don't worry if your weight fluctuates from day to day -- this is normal. Write down your weight after each weigh-in so you can track your progress.
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