Losing weight can be a tough challenge. Always talk to your doctor before radically changing your diet or starting to exercise. In addition to giving you the green light to make some changes, a doctor can also tell you how much weight you should lose, if any, and give you some tips to help you succeed in your particular situation.
Start Small
Losing weight and keeping it off will require long-term changes to your lifestyle. It's best to start with small changes and work from there. For example, drink low-fat milk instead of whole milk, drop regular soda in favor of water or switch from white breads and pastas to whole wheat.
Start with one change, and as you get used to that, change something else. Even skipping an after-school candy bar and having an apple instead can save 100 to 200 calories each day.
Pay Attention to Your Eating Habits
It can take 20 minutes for your brain to register that your stomach is full, so eat slowly and stop when you are full. Don't finish everything on your plate just because it's there. Don't eat in front of the television or computer, because it's easy to overeat when you're distracted and not paying attention to what goes in your mouth.
When eating a snack, put the portion you plan to eat in a bowl or on a plate. Don't eat from a bag or box, as that makes it much easier to keep eating instead of stopping after consuming a reasonable amount.
Avoid Emotional Eating
Don't eat as a way to deal with stress or sadness. Instead, go for a walk or write in your journal when you're feeling bad. Consider taking up a hobby, like knitting or running, to have something to do when you're bored instead of eating. If you struggle with depression, talk to your parents, a trusted friend or a counselor.
Exercise
Working out is important for losing weight as well as keeping it off. Teens should aim to work out for 60 minutes each day. It's okay if you need to build up to that, but try to get in some physical activity every day. Walking, running, swimming, dancing and biking are all good ways to get some exercise.
A pound is made up of 3,500 calories, so if you burn 500 calories a day through exercise, you can lose a pound per week.
Things to Avoid
The best way for teens to lose weight is slowly and in a healthy manner. Avoid fad or starvation diets, as these can be dangerous. People often gain back all of the weight they lose with these diets anyway.
Don't compare yourself to others; what another girl or boy weighs may not be possible or desirable for you. Never take diet pills without your doctor's knowledge and consent, as these can be dangerous and addictive.
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