Overweight teens are more likely than other teens to develop health problems such as high blood pressure and diabetes, and more likely to feel stressed and unhappy. If you're an overweight 14-year-old, you're probably ready to lose weight as quickly as possible to improve your health and mind, but most people can't reach their ideal weight within a matter of two weeks. Reaching a healthy weight takes some time and a lifelong commitment.
Weight Loss Recommendations
Most doctors won't recommend that you lose more than 1 or 2 lbs. per week because losing too much at a time may harm your body and can be difficult to maintain, according to the Mayo Clinic. Since 1 lb. of fat equals 3,500 calories, you could skip about 500 to 1,000 calories every day to reach that goal. Talk to your doctor before you begin and start writing in a log to chronicle how many calories you eat per day.
Reduce Calories in Your Diet
You will gain body fat if you eat more food and calories than your body needs for energy each day. The best way to keep getting enough nutrients as you cut calories is to skim from empty calories such as soda, prepackaged cookies and fast food. Another way to fill up with fewer calories is to eat more low-calorie, high-fiber foods such as whole grains and fresh fruits and vegetables. Snacking on foods such as apples, celery sticks and whole grain crackers between classes can help prevent midday energy dips and reduce your risk of eating too much later on in the day. Other ways to cut back on calories: serving your dinner on a salad plate, eating meals more slowly away from the television set and taking only a premeasured single serving size of food out of packaged foods such as chips.
Increase Your Daily Activity
You won't have to make huge dietary sacrifices if you burn more calories every day through physical activity. At 14, you need at least 60 minutes of exercise per day to keep fit and healthy, according to TeensHealth from Nemours. That seems like a lot at first, but you don't need to do all 60 minutes in a row and won't ever have to set foot on a treadmill if you hate gyms. Set a goal to exercise for at least 10 minutes at a time and find an activity you love. Jogging around the block, biking to school, taking a dance class and walking to the mall with a friend count as exercise. Include muscle-building exercises such as Pilates, push-ups and gymnastics at least two days a week. Having a body full of lean muscle reduces your risk of injuries and helps you burn calories at a faster pace.
Warning
Although it's wise to limit treats, you shouldn't ever stop yourself from enjoying the occasional slice of pie at a party or small popcorn at a movie. Banishing yourself from enjoying life's little pleasures is a surefire way to burn out on your healthy lifestyle changes. Chances are you'll just crave them more and guiltily sneak some when you can't take the pressure anymore. Also steer clear of diets that force you to make even greater sacrifices. A diet that requires you to eat only cabbage soup or eat grapefruits for a week can harm a growing teen body and aren't proven to work.
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