The increase in processed foods, fast food chains and high-tech entertainment makes it easy for teens to consume too many calories and spend too much time sitting still. As a result, an increasing number of teens need to lose weight. Overweight teens have an increased risk of developing obesity and serious medical problems. If you carry too much weight, start taking control of your life by incorporating a weight loss workout into your daily routine.
Plan Components
A teen workout plan for weight loss needs to include aerobic exercise, strength-training exercise and flexibility exercise. Aerobic exercise increases the heart rate and burns large amounts of calories for weight loss. Common aerobic activities include sports, riding bikes, swimming, dancing, skating and walking. Strength-training exercises can include anything that makes you work against resistance to build lean muscle tissue. You do not need to lift weights to get strength-training exercise. Consider playing tug-of-war, climbing trees or performing pushups, squats or chin-ups. Before and after each workout, fit in flexibility exercises for a warm-up or cool down. You may also enjoy workouts that include flexibility exercises, such as yoga, Pilates or gymnastics.
Schedule
Develop a schedule to bring more priority to your workout. Teens need at least 60 minutes of exercise each day, according to the U.S. Department of Human Services. Any form of exercise that increases your heart rate and breathing rate to a point where you can talk, but cannot sing, counts toward your 60-minute goal. If you join a team sport, the days you have practice or games may fulfill your exercise needs. Set aside a specific time for exercise on any other days of the week. Break your 60-minute commitment down into two or three sessions throughout the day if you need to, but schedule your workout and commit to it.
Enjoyment
The more you enjoy your workout routine, the better your chances of sticking to your schedule. Fill your workout schedule with activities you enjoy. If you do not enjoy sports, invite friends for a bike ride, take your dog for a daily brisk walk or go to the mall. A light walk may not burn as many calories as a brisk walk, but it increases your activity level, causing you to burn more calories and increasing your ability to lose weight. If you get discouraged at the thought of exercising for 30 to 60 minutes at a time, walk around the house or climb stairs during the commercial breaks as you watch television.
Considerations
What you eat can affect your ability to lose weight with exercise. Avoid eating too many pre-packaged foods, energy drinks, high-calorie carbonated drinks, sweets or salty snacks. Allow yourself an occasional serving of these types of foods, but focus on replacing most of these foods with water, fruit, vegetables or whole grains.
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