Obesity in children and teens has tripled since 1980, according to the Palo Alto Medical Foundation. Losing weight during your teen years is important to protecting you from serious disease as an adult, such as high blood pressure, stroke and cancer. Making a few healthy lifestyle changes will help you meet your desired weight-loss goals.
Healthy Eating
Swap high-calorie and high-fat foods with healthy fruits and vegetables. These foods are high in fiber and low in calories, which promotes weight loss. Also, watch what you drink. Sodas, juices and other sweetened beverages contain high amounts of calories. Over time, these calories add up, promoting weight gain. Stick to water or calorie-free beverages. Drinking milk that is nonfat or low-fat is also a good idea.
Also, don't forget to eat breakfast. Some teens skip this meal, hoping to promote weight loss. Eating in the morning, however, gives your metabolism a jump start. Even a handful of almonds or low-fat string cheese in the morning is helpful.
Aerobic Activity
Teens need a minimum of 60 minutes of cardio activity daily, according to the Centers for Disease Control and Prevention. This might seem like a lot of activity, however, selecting the right activities for your situation makes it easier. For example, if you enjoy organized sports, join a team with your school or community center. This will require you to get regular exercise and make it fun. If you don't enjoy this type of activity, there are other options. Rollerblading, hiking, ice skating or walking your family dog are ways to increase daily physical activity.
Strength Training
Teens need at least three strength-training sessions weekly, according to the Centers for Disease Control and Prevention. Strength training increases your body's ability to burn calories throughout the day, aiding in weight loss. Select activities that strengthen your major muscle groups, such as the abs, legs, arms, hips and back. Use free weights, resistance bands or your own body weight during your strength-training sessions. These sessions need to last at least 20 minutes.
Avoid Fad Diets
If you want to lose weight, fad diets are attractive for many teens. However, these diets don't work, according to KidsHealth.org. Watch out for diets that drastically cut back on calories. Also, avoid diets that advocate taking special herbs or diet pills. These products aren't tested by the Food and Drug Administration for safety and may be hazardous to a growing teen's body.
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