Being overweight at age 14 can make you feel bad about your body, and it might eventually lead to health problems. Although many teens aren't happy with the way they look, only some teens would benefit from losing weight. Whether or not you fall into the "overweight" or "obese" category, making a few simple changes in your life can help you reach or maintain your ideal weight. Still, it's important to keep in mind that no amount of dieting or exercise can magically transform you into a different person.
Step 1
Calculate your healthy weight with your doctor's help. She will use a special formula to estimate how healthy your weight is for a 14-year-old at your height. The number she will calculate with your weight and height is known as body mass index, or BMI. She might recommend that you lose weight if your BMI is above the 85th percentile for 14-year-olds at your height, but she will also consider factors such as your diet, exercise and health history, according to the Centers for Disease Control and Prevention.
Step 2
Ditch junk foods most of the time. It's easy to pack on hundreds of extra calories a day by drinking soda and eating chips and cookies, but none of these foods offers any nutrition to make these calories worthwhile. Give yourself permission to eat treats sometimes. For example, you may enjoy dessert one night per week and have a slice of cake with a glass of soda at special occasions, such as weddings and birthday parties.
Step 3
Set a goal to eat five fruits and vegetables every day. Include one of each in every meal and snack on them between meals. Fruits and vegetables are an important part of your diet because they don't usually have as many calories and contain many vitamins and minerals that will help keep your body healthy. They'll also help you lose weight because they are rich in fiber, which helps keep your stomach full longer.
Step 4
Limit the time you spend with your TV, laptop and video game console to two hours a day. The time you spend sitting still instead of moving can contribute to weight gain. Also think of ways you can make these inactive hobbies more active. For example, play a dance video game or jump rope during your favorite TV shows.
Step 5
Get out of the house. Don't get caught in the mindset that you need to be in sports or run at the gym to lose weight. Just going outside the house will naturally help you burn more calories. At age 14, you need about an hour of total exercise every day to keep fit and healthy, but the time can be split up. Ways you can be more active outside: Rollerblade to school, walk to the mall with your friends, invite your family on a zoo trip and sign up for a hiking club.
Things You'll Need
- Fruits
- Vegetables
- Comfortable exercise clothes
References
- TeensHealth from Nemours: How Can I Lose Weight Safely?
- TeensHealth from Nemours: Five Ways to Reach a Healthy Weight
- TeensHealth from Nemours: What's the Right Weight for My Height?
- MayoClinic.com: Teen Weight Loss -- Healthy Habits Count
- Centers for Disease Control and Prevention: Healthy Weight: Assessing Your Weight
- Palo Alto Medical Foundation: Weight Loss
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