Obesity is a tough problem for people of all ages, but particularly among teens, who are usually extremely self-conscious about appearance. Working out regularly is a great way to burn off excess weight and set up habits that can make for a healthier adulthood. Most teens have no shortage of opportunities to get active, but those who are used to being sedentary might need some help knowing where to begin.
Amount of Exercise
Most healthy teens, overweight or not, should get about 60 minutes of moderate to intense activity every day, according to TeensHealth. If you're like most teens, you're not getting close to this amount, which might help explain why you're carrying excess weight. Even if it takes several weeks or months, your goal should be to meet these exercise guidelines and maintain those habits long-term.
Social Workouts
Your teen years offer plenty of opportunities for getting in shape and staying active with other people. Joining a school or community sports team is a good way to commit yourself to regular exercise while having fun with friends. If organized sports don't appeal to you, get a few friends together for after-school games of basketball, soccer or softball at your local park. You can also talk to your parents about the possibility of taking tennis lessons, or even joining the local gym. In addition to a variety of cardio and resistance machines, many gyms offer fitness classes in which you can have fun dancing, kickboxing or doing step aerobics while losing weight.
Working Out Alone
If you prefer to exercise without company, you can still get a great workout outdoors or right at home. Just walking your dog around the neighborhood every day is a good choice for sedentary teens, and you can gradually add speed and distance to your walks as you feel more comfortable. Hiking, jogging and biking are other options for getting outdoors and burning calories. You can also exercise right in your living room by trying out some exercise DVDs. Your options are virtually endless, but some of the most popular choices feature Pilates, yoga, step aerobics, strength training and dancing.
Eating for Weight Loss
A healthy diet becomes even more important when you're exercising regularly because the right foods can provide you with energy and stamina to power through your workouts. Instead of trying to follow a strict diet, focus on satisfying your hunger with fruits and vegetables, whole grains, lean proteins and unsaturated fats. Calories and nutrients are essential for growing teens, so make healthy substitutions in your diet rather than trying to eat less; swap your cheeseburger for a turkey sandwich on whole wheat bread, chips and dip for whole-grain crackers with peanut butter and sugary cereal for oatmeal. You don't have to do without your favorite foods, such as pizza and cookies -- just save them for special occasions, such as birthday celebrations and get-togethers with friends.
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