Teenage girls are particularly at risk for unhealthy eating behaviors to achieve weight loss -- so it is important to contact a doctor or nutritionist to determine the most appropriate weight loss program. Healthy and effective weight loss is achieved by routine exercise and a nutritious and balanced diet. There are some basic strategies you can employ to get you on the road to losing fat.
Cardio Exercise
Cardio exercise elevates the heart rate to a level that supports maximum calorie and fat burning. Health professionals recommend at least 30 minutes of cardio exercise each day. Diversify the kinds of workouts you perform to exercise different muscle groups most effectively. Exercises like running, cycling, kickboxing, jump roping and swimming can burn from 500 to more than 1,000 calories per hour. As you build endurance, increase the intensity and duration of your workout.
Calisthenics
Calisthenic exercises like situps, pushups and crunches help strengthen your core and tone muscles throughout your body. Aim to perform at least five sets of 20 or more repetitions of calisthenic exercises each day to target your rectus abdominus, transverse abdominus, internal obliques, external obliques, shoulders, arms and back. As you build muscle, increase the number of sets you perform to burn fat efficiently and sustainably. Calisthenic exercise sessions should last between 10 and 20 minutes for teen girls.
Weight Training
Weight train following cardio activity to strengthen and build muscle. As you increase your muscle mass, you will burn calories more efficiently. Furthermore, building muscles allows you to perform cardio exercise most effectively. The appropriate amount of weight for teen girls depends on the individual. Teens should use just enough weight to tire them out after doing one set of 12 to 15 repetitions. Aim to do three to five sets of 12 to 15 repetitions on various resistance machines and free weights to help tone and add definition. Alternate the focus of your resistance workouts between upper and lower body to allow your muscles an adequate amount of time to rest and recover.
Diet
Your diet is as important as your workout regimen when it comes to losing weight and keeping the weight off. You must burn 3,500 more calories than you consume to burn 1 lb. of fat, therefore you must monitor your daily caloric intake to keep it in balance. Your diet should be rich in fruits, vegetables, whole grains and lean proteins while low in fat and cholesterol. Limit your intake of beverages high in sugar and caffeine -- and drink at least 64 oz. of water each day to further promote healthy weight loss.
Tips
Effective weight loss is best achieved with support. Use exercise as an outlet to spend time with your friends. Have a friend join you on a run -- you can inspire each other to reach your fat loss goals. You can also join an organized sports team at school to encourage routine exercise while doing something you enjoy.
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