Weight Loss Suggestions For Teenagers

You should spend your teenage years getting good grades and having fun with friends, not worrying if and how your weight affects your health. However, from 1976 to 2008, obesity increased from 5 percent to more than 18 percent in those age 12 to 19, according the Centers for Disease Control and Prevention. Return to a healthy weight by focusing on proper nutrition and adequate exercise -- and have fun while doing it.

Cardio Exercise

Losing weight -- or maintaining your current healthy weight -- means finding 60 minutes in each day to do aerobic activity, or cardiovascular exercise. Cardio activity gets your heart beating quickly; examples include dancing and playing sports. While teens often enjoy sports, it's certainly not the only way to work in your allotted exercise time. For instance, take a brisk walk around your neighborhood, to school or the mall. Play with your dog in the backyard. Jump on a trampoline with a friend. Any activity that gets your heart rate up counts.

Strength Training

Weight lifting can help an overweight teen slim down and gain healthy muscle. Warm up with five to 10 minutes of cardio activity, such as walking or low-intensity calisthenics. When doing strength training, start with lighter weights and build up to heavier weights. Starting with too much can lead to injury or general frustration, which may cause you to give up on the workout.

Nutrition

Exercise is vital to your health, but it's not the only factor if you want to lose weight. Your nutrition plays a major role in shedding pounds. Even something as simple as watching what you drink can make a difference. For example, sodas contain at least 150 calories per can. Just by replacing each soda with a bottle of water or another sugar-free drink can eliminate calories, which helps you lose weight. Snack on healthy foods during the day; this can help you make smarter choices at mealtime because you're not starving. Eat small meals around 10:30 a.m. and 3 p.m., in addition to your regular breakfast, lunch and dinner routine. Make it all healthy; examples include baby carrot sticks, whole grain pretzels and whole fruit. Eat small portions during mealtimes.

Lose Weight Safely

It's tempting to try to lose weight quickly, but the old adage is true: Slow and steady wins the race. Shedding excess pounds can be hard work -- methods that promise quick and easy weight loss won't deliver. Avoid unhealthy fad diets, which often require eliminating an entire food group, such as carbohydrates or fats. All the food groups deserve a spot in your diet, including fat. You may think fat is your enemy, but certain types -- namely, monounsaturated and polyunsaturated fats -- are healthy; include them in moderation. Examples of foods that contain healthy fats include olive oil, avocados, fish, nuts and seeds. Avoid saturated and trans fats, which you'll find in meat, whole-milk dairy products and such fast food as burgers and chicken nuggets.