If you are overweight, it is a good idea to get healthy and drop those excess pounds. However, losing weight really fast is not typically a good idea. Rapid weight loss with crash diets or too much exercise will not teach you the habits you need to learn to keep off the weight, and they can be dangerous to your health. Talk with your doctor about the pace of weight loss that is right for you.
Problems with Fast Weight Loss
Fast weight loss is tempting, but it can actually cause you more harm than good. People who lose weight through extreme measure such as fad diets or a lot of exercise typically end up gaining all of those pounds back after they stop following that regimen. This is because rapid weight loss does not change your eating and exercise habits for good. Additionally, weight loss pills that promise quick results do not provide long-term solutions either, and they can pose serious risks to your health. So rather than trying to lose weight quickly, focus on making the changes that will let you drop pounds gradually and then keep them off for life.
Healthy Dietary Changes
Although you need to cut calories to drop pounds, you also need to make sure that you are eating enough to give your body the fuel it needs. At 12 years old, you are still growing and developing, and you need vitamins, minerals and other nutrients to help this process along. Instead of going on a very low-calorie diet, work on making small changes to the foods you already eat. Choose an apple or carrot sticks instead of a cookie or a bag of chips and have low-fat milk instead of a milkshake. You should also pay attention to your body and stop eating when you feel full.
Increase Physical Activity
Teenagers need about 60 minutes of exercise each day, and anything that gets you up and moving counts toward this goal. You can walk to school, play basketball at lunch and go for a bike ride before dinner. You might also work on adding more exercise into your day by joining a soccer team, taking a karate class or just helping your parent or guardian with the yard work. The more you move, the more calories you will burn and the closer you will be to achieving your weight-loss goals.
Additional Tips
If you are unsure where to begin with dieting and exercising, talk to a licensed professional such as a doctor, nutritionist or trainer at the gym. These people can help you come up with a plan to drop pounds and get healthier. You might also consider involving your family by eating healthy meals together or going for hikes on the weekend. This can help you feel less alone and help the people you love to make changes that will improve their health, too.
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