With body image pressure from the media, bullying from kids at school and easy access to junk food, losing weight as a teen can present some enormous challenges. The benefits do outweigh the costs, however, because reaching a healthy weight at a young age will give you more energy to tackle daily tasks and can ensure better health as you grow older. If you make small changes in both the way you eat and the way you exercise, you could be 15 pounds thinner in just a few months.
Step 1
Talk with your parents about your concerns and ask them to make a doctor's appointment for you. Depending on how old you are, it may not be healthy for you to go on a low-calorie diet or try other weight loss techniques that work for adults. Your doctor can sort out some safe, reliable tactics for you to try and will help you figure out how to make them work with your schedule.
Step 2
Eat smaller portions of foods that you know are bad for you. Mary Gavin, MD, of KidsHealth.org points out that oversized portions are a chief contributor to obesity and suggests splitting restaurant meals or desserts with friends when you go out. Splitting food and buying smaller treats for yourself is also a great way to save money when you don't have too much of it to spend.
Step 3
Pack healthy, low-calorie snacks and meals to take with you instead of buying from the vending machine or the hot lunch line. If your mornings are too rushed to do this now, set your alarm clock 15 minutes earlier and put an apple, a bag of veggie sticks or a healthy granola bar in your backpack. For lunch, make yourself an egg sandwich, a PB&J sandwich, a turkey wrap without mayo or some dinner leftovers from the fridge.
Step 4
Eat breakfast every day while you're packing your snacks or making lunch. Even if you're not hungry in the morning, it's important to have something healthy because it can help you lose weight. According to MayoClinic.com registered dietitian Katherine Zeratsky, eating breakfast helps curb your hunger later in the day and gives you more energy to be active.
Step 5
Move more! Try to work regular exercise sessions into your schedule in a fun way, such as signing up for a new sport or playing Frisbee with your friends at the park. Ideally, Dr. Gavin recommends that you get an hour of physical activity every day, whether it's structured or not. If you combine exercise with your eating changes, you're likely to lose at least half a pound per week, which means you could drop 15 pounds in six months or sooner.
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