Childhood obesity is a growing problem, with the Centers for Disease Control and Prevention estimating that childhood obesity has increased from 5 percent of the population in 1980 to 18.1 percent in 2008 among children age 12 to 19. With multiple weight-loss products on the market, like pills and supplements claiming to help in weight loss, it can be tempting for you to use these potentially harmful products to help you lose weight. However, healthy weight loss can be achieved only through simple changes in the foods you eat and your overall activity level.
Step 1
Check with your doctor before changing your diet or adding exercises. At age 12 you don't necessarily need to diet, as your body needs the calories to fuel growth and development.
Step 2
Eat a healthy mixture of foods in medium-size servings to help keep your calories around 1,700 to 2,200 each day, depending on your physical activity level. A balanced diet rich in nutrients from fruits, vegetables, whole grains, low-fat dairy and lean protein can help you lose weight, while providing what your body needs to be healthy. Avoid junk foods like candy and potato chips, as well as high-sugar drinks like energy drinks and sodas.
Step 3
Get an hour a day of aerobic exercise four or five days a week. Aerobic exercise -- such as jogging, bike riding and playing sports like football and basketball -- increases your heart rate and respiratory rate, and it burns calories. Find aerobic activities you enjoy so that you are more likely to make exercise a habit.
Step 4
Do bone-building exercises at least three days a week. Jumping rope and activities that include running both burn calories toward weight loss and strengthen your bones. Now is the time for building strong bones to help prevent diseases like osteoporosis later in life.
Step 5
Include strength training in your exercise routine at least three days a week. Strength training at age 12 does not have to include lifting heavy weights or maxing out lifts. Focus on more basic strength-training exercises like pushups, situps, lunges and even activities like climbing trees.
Step 6
Make weight loss fun by including exercise that both burns calories and is entertaining. Play active video games to turn gaming time into exercise time. Get involved in sports as well; you will burn calories both during practices and during games, while making friends and increasing skills like hand-eye coordination.
References
- Centers for Disease Control and Prevention: Childhood Obesity
- Centers for Disease Control and Prevention: How Much Physical Activity Do Children Need?
- Weight-Control Information Network: Take Charge of Your Health -- A Guide for Teenagers
- The President's Council on Physical Fitness and Sports: 10 Tips to Healthy Eating and Physical Activity for You
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