Losing weight as a teenager is a sensitive issue that must be addressed swiftly and in a healthy way. An overweight teen is more likely to become obese as an adult, and is at a higher risk for heart disease, stroke and type 2 diabetes. As a teen, your weight loss approach can be a bit less aggressive than an adult's due to the fact your body is still growing and needs adequate vitamins and minerals to develop properly. Although teenagers must reduce calorie consumption to lose weight, the focus shouldn't be exclusively on the number of calories consumed each day, but rather on making healthier food and drink choices. Physical activity is also a critical component of losing weight.
Step 1
Start making healthier food choices right away. This means choosing nutritious snacks -- fruit, low-fat yogurt, whole-grain crackers and baby carrots -- over unhealthy snacking options -- chips, snack cakes and soda. This simple change alone can help you begin to lose weight right away.
Step 2
Eat well-balanced, nutritious meals that contain all of the vitamins and minerals your body needs to develop properly. A few of these key nutrients include protein, iron and calcium for strong muscles and bones. By making healthier choices, you can consume a larger volume of food while keeping your daily caloric intake low. This will help you feel full even though you may be consuming fewer calories than before. Focus on vegetables, fruits, whole grains, low-fat dairy and lean cuts of meat.
Step 3
Engage in any form of physical activity, including sports or exercise, for at least 60 minutes each day. Perform light resistance exercises to promote bone and muscle strengthening as well. Do pushups, crunches, squats and other body weight exercises.
Step 4
Keep a nutrition and workout diary to track your daily eating and exercise habits. This can help to motivate you during your two-month transformation. You can also use this journal to write down feelings of frustration or accomplishment as you embark on your weight loss journey.
Tips and Warnings
- Get your parents on-board with your weight loss goal. They can help keep you on track. Pay special attention to the calories you're drinking. Soda, energy drinks and artificially flavored fruit juices are filled with empty calories. Drink water as much as possible.
- Don't ever resort to fad diets or diet pills to lose weight. These are unhealthy choices for teenagers that can be dangerous or, at the very least, lead to regaining all the weight lost. Don't skip breakfast, because your body needs energy in the morning more than any other time of day
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