Being an overweight teen can be tough, but there are steps you can take to lose weight and get healthier. While it is important to monitor how much you eat, you don't have to go on a strict diet to drop pounds. Instead, focus on increasing your physical activity and making small changes to your meals and snacks. Talk to a doctor before you begin a weight-loss regimen, and tell her about your goals.
Get More Aerobic Activity
Increasing your physical activity is one of the best things you can do to lose weight. Teenagers need about an hour's worth of aerobic activity a day, according to MayoClinic.com, and you should do this at a moderate to vigorous pace. Regular exercise not only burns calories, it also builds lean muscle and gets rid of fat, all of which pumps up your metabolism. You don't have to be a jock or a gym rat to get in a good workout -- anything that gets your muscles moving and your heart pumping counts as exercise. Try doing things like walking, swimming, dancing, hiking, biking, skating or playing volleyball or soccer with your friends. You can start with just 10 minutes a day and work your way up to an hour.
Eat Breakfast
Don't be fooled -- eating is an important part of weight loss. Skipping meals, especially breakfast, can slow down your metabolism, lower your energy levels and make you more likely to overeat later in the day. Even if you don't like breakfast, try eating some whole-wheat toast and peanut butter, or have a smoothie made with fruit and low-fat milk. Getting your morning off to a healthy start can inspire you to make smarter food choices for the rest of the day.
Do Strength Training
The more muscle you have, the more readily your body will burn calories and get rid of fat. In addition to the one hour of cardio activity a day, you should try to get about two strength-training workouts in each week, as well. You can choose from activities like lifting free weights or using resistance bands. Exercises that use your body weight as resistance are also good strength-training options.
Make Healthier Choices
Perhaps once you start getting more active, you will find that you don't need to diet. However, as you get stronger and healthier, you may decide that you want to start eating better to support your new lifestyle. Making simple replacements like water instead of soda or fruits and veggies instead of chips and cookies can put you well on your way to a healthier, slimmer you -- without making you feel like you are on a diet.
Member Comments