When the new school year approaches, you want to put your best foot forward. If you are overweight, this may mean dropping a few pounds before September. But reaching a healthy weight and staying that way is a lifelong commitment, and you will need to maintain the changes you make. Talk to a parent or doctor before you start losing weight, and have them help you set healthy goals.
Set Realistic Goals
Many people have an idea of what they consider the "perfect" body to be, but this may not be right or even realistic for you. Your doctor can help you determine what weight you should be, as well as give you tips on how to get there. Do not put yourself on a fad diet or workout for hours at a time. This will put your health at risk, and you will most likely regain the weight once you stop your rigorous routine. Instead, make simple changes to your diet, exercise a bit more and aim to lose about a pound or two a week, or follow your doctor's suggestions.
Change Your Diet
Depending on what you normally eat, you may need to make some significant alterations to your diet. But don't panic -- just start small. Instead of opening a bag of chips or cookies for a snack, have some baby carrots, pretzels, low-fat yogurt or string cheese. Increase your intake of fruits and vegetables, and replace one soda or sports drink a day with water, which can eliminate up to 150 calories. Keep an eye on serving sizes. Read nutrition labels and make the necessary adjustments to ensure that you eat the correct portions.
Get More Active
Teens need at least 60 minutes of physical activity every day to stay healthy, as well as reach the right weight. But you don't have to do specific workouts to burn fat and build your muscles. Rather, do activities you already enjoy, which will make you more likely to keep up with them. Go on a bike ride with your family, play soccer with your friends, or escape the summer heat by swimming laps in the pool or playing water polo. Also, simple activities like raking leaves, mowing the lawn or walking up stairs count toward your daily workout goal.
Keep It Up
Once school starts, don't lose the momentum of your new routine. Pack healthy lunches and start a game of basketball after school. You will need to keep watching what you eat and exercising to maintain your new weight, as well as stay healthy. But don't be too hard on yourself. Allow yourself a treat every now and then, and do not exercise more than you can handle. Check in with your doctor regularly to make sure that you are getting enough nutrients and staying at a healthy weight.
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