The percentage of children and teens who are overweight has more than doubled in the past 30 years, explains the National Institute of Child Health and Human Development website. In fact, about 17 percent of children ages 2 to 19 are overweight. Being overweight as a teenager can put you at risk for health problems, such as type 2 diabetes, heart disease and obesity as an adult. These reasons, as well as the goal of having a visibly leaner body, can propel you to lose weight. There is no magic plan that provides rapid weight loss and a flat stomach. However, through a consistent diet and exercise regimen, you can achieve the results you want, efficiently and safely.
Where to Start
As a teen, you need 60 minutes of activity a day to reduce your weight. Each 60-minute session should alternate between aerobic exercise and ab-targeting exercise. Aerobic exercises help you burn fat and calories, while abdominal exercises work the core muscles for visible tone. However, since your healthy weight depends on your gender, age and height, consult your doctor about a target weight that is safe for you.
Running
Running is an aerobic exercise, which means it will get your heart beating at an intensity strong enough to help you burn calories and fat. Running burns 374 calories in a 30-minute period, depending on weight and intensity. It also helps work the legs, butt and core muscles -- among the biggest calorie- and fat-burning muscles in the body. To get the most out of running, keep your feet low to the ground, your body upright and your arms swinging close to your body. To maximize the burn, add hills and inclines to your running path.
Jumping Rope
Jumping rope for 30 minutes burns 340 calories, depending on weight and intensity. The handles of the rope should reach your armpits when you stand on the rope's middle. Jump low to the ground with your feet slightly apart and alternate between fast and slow paces. If you don't have a rope, don't worry; you can get the same burn by going through the motions without it.
Step-Ups
Step-ups not only help you burn around 400 calories in 30 minutes, depending on weight and intensity, but they also work the butt and legs for additional calorie- and fat-burn. Stand in front of a low bench or stair. Leading with your right foot, step onto the bench so that your foot is planted entirely on its surface. Bring your left foot up to sit beside your right foot. Step backward onto the ground, starting with your left leg. This is one repetition; alternate the leading foot each rep. Keep your back straight and your abs pulled in tight throughout the exercise. The height of the bench or stair is less important than maintaining form; stop reps once you compromise form.
Exercise Ball Ab Exercise
Use an exercise ball to target the middle and upper abs. Lie on your back on the exercise ball with your feet firmly on the floor. Your lower back should be centered on the ball. Hold your arms up by your ears, but keep your elbows slightly bent and your palms facing toward each other. Gently crunch your upper body forward while rolling your shoulders toward your hips. Contract your muscles at the peak of the movement and hold for one count. Gently lower yourself to the starting position. Repeat as often as desired.
Ab-Targeting Reverse Crunch
Reverse crunches target the lower abs. Lie on the floor or mat with your hands under your butt, palms facing downward. Stretch your legs straight out. Bring your knees toward your chest. Simultaneously bring your chin to your chest so that your chin and knees meet at the peak of movement. Return to the starting position. Repeat as often as desired.
Diet
A healthy diet will add to the caloric deficit you need for weight loss. A healthy diet emphasizes fruits, vegetables, lean meats, whole grains, and fat-free or low-fat dairy. Also include beans, nuts, eggs, poultry and fish. Try to limit your intake of saturated and trans fats, as well as cholesterol, as these raise bad cholesterol levels in your blood, which can lead to heart disease. Also watch your intake of sodium and added sugar.
Considerations
Losing weight and toning muscles takes time. Therefore, you should plan on a long-term commitment to your diet and exercise plan, and you should expect long-term success instead of rapid results. People who lose weight by crash dieting usually gain back all or more of the weight because they did not change their habits for the long-term.
References
- National Institute of Child Health & Human Development: Obesity/Overweight
- Shape Fit: Exercises to Burn Major Calories!
- CNN: The 7 Best Fat-Blasters
- MayoClinic.com: Video: Step-up Exercise
- MayoClinic.com: Exercise Intensity: Why It Matters, How It's Measured
- KidsHealth: How Can I Lose Weight Safely?
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