Teens have the best chances of getting and staying fit when they make small changes over a long period of time. Starting this journey early will set you up to succeed now so you won't have the stress of changing courses later in life. This is easiest to do when you learn to mesh fitness and wellness with things that are already a part of your life and priorities.
Find Your Niche
To get and stay fit, you have to be physically active on a regular basis. Teens should get about one hour of physical activity each day. This doesn't have to be exercise in a gym or on a sports team. You are most likely to get regular exercise when you're doing something you enjoy. Explore different types of activities until you find one or two that you look forward to doing. Don't be afraid to venture outside of things that your friends or family have never tried. Give yourself the opportunity to be the trendsetter.
Fitness Integration
Look for opportunities to kill two birds with one stone when it comes to being physically active. When seeking a summer employment or volunteer opportunity, start by searching for positions that integrate fitness into the experience. Consider coaching a sports team of younger kids or teaching aerobics at your local community center. If such a position doesn't exist, offer to create one by contacting leaders and administrators at civic associations and businesses you already know.
Where to Eat
Whenever possible, enjoy meals that are prepared at home. Whole foods that are cooked at home are lower in fat, total calories, salt and other additives than foods from fast-food or full-service restaurants. Go a step further and volunteer to prepare meals for or with your family once a week. Don't be afraid to practice new recipes and explore unfamiliar ingredients that interest you.
What and How to Eat
Eat when you're hungry and learn to stop eating when you're satisfied before you feel stuffed. Make an effort to choose foods that have no labels or packaging and that expire quickly. Packaged and processed foods with a long shelf life tend to be less healthy than whole foods. There's no limit on how many raw fruits and vegetables you can eat each day. Combine these high-fiber foods with lots of water in your diet to keep you from craving junk or wanting to eat too much food at once. Finally, try to never skip meals, especially breakfast. Set a goal to eat a small meal or healthy snack about every three or four hours.
Dieting, Weight Loss and Counting Calories
While you may hear adults talk a lot about dieting, weight loss and counting calories, it's best for teens to focus only on making healthy choices. This is true even if you think that you should or need to lose weight. At this age, your health habits are still forming, which means that you still have time to lock in healthy ones. Doing this will resolve or prevent fitness and weight problems for you in the years to come.
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