If you're 13 years old and overweight, you know you should make the changes necessary to get back down to a normal weight -- even though nearly 20 percent of your peers also carry too much weight, being overweight can affect your health and your social life. However, crash diets and other quick ways to lose weight don't work -- you might lose some weight initially, but you'll just gain it back, and potentially set yourself up for a lifetime of obesity. Ultimately, you can lose weight fast and keep it off permanently if you change the way you eat and exercise -- and get your family involved, too.
Determine Your Best Weight
You want to lose weight fast, but before you even embark on your diet, you should figure out your ideal weight, according to KidsHealth.org. Because you're still growing, you need to compare your weight, height and age to a growth chart to see where you fall. If you do need to lose weight, you should talk with your doctor about how much and how fast you should proceed. Your doctor may also recommend you discuss your diet with a dietitian, who can help you make the healthiest choices.
Foods to Eat
To lose weight fast and make sure you keep it off forever, you'll need to change the way you eat, dropping junk food in favor of fresh fruits and vegetables, whole grains and sources of lean protein. If you want two really effective changes you can make immediately, try dropping regular soda from your diet and drinking low-fat or skim milk. Next, reduce your portion sizes -- even for healthy foods -- and stop eating before you're stuffed.
Activity Levels
Losing weight fast will involve increasing your activity levels in addition to changing the way you eat. But you don't need to start a boring workout routine -- that's for adults, not for 13-year-olds. Simply put the video games away, get off the couch and go do something fun and active outside. If you like to bike, challenge yourself to ride farther each day. If you enjoy rollerblading, see if a friend will join you. Find several activities you enjoy and do at least one of them every day, and you'll lose weight fast.
Family Involvement
You'll need your family's involvement and support to lose weight as fast as possible, since it will be difficult for you to shop for and prepare healthy foods. Also, if you're overweight, chances are one or both of your parents carries too much extra weight too. According to KidsHealth.org, 13-year-olds whose families support their weight-loss efforts lose more weight and keep it off more easily than those who don't. Ask if your parents will ban soda from the house. One of them might join you in rollerblading or biking, too, making your weight-loss plan a family affair.
Member Comments