Losing body fat is a difficult challenge that requires changes in lifestyle. No magic pill exists to help you quickly burn off excess body fat and weight. Teenage obesity is becoming a growing problem in the United States. With proper diet and exercise most teenagers will be able to shed extra pounds. It is important to maintain a healthy body mass index. Eating disorders develop in one or two out of every 100 American teenagers, according to Kids Health.
Step 1
Set a realistic goal for your weight loss. Society bombards you with images of unreal women, which can make you develop unreal expectations. Figure out your body mass index by using the calculator provided by the Center for Disease Control and Prevention. Strive to reach a healthy BMI.
Step 2
Eat breakfast every morning. The first meal of the day helps to start your metabolism, making it easier for you to burn through calories the rest of the day. Have a piece of whole-wheat toast or high-fiber cereal.
Step 3
Reduce portion sizes. Ask your parents to help you by preparing less food for meals. Eat smaller meals or snacks throughout the day.
Step 4
Snack on fresh fruits, vegetables and grains instead of sugary snacks. Make sure you get at least five servings of fruits and vegetables each day to help you lose body fat. Go to the grocery store with your parents so you can pick out healthier snacks.
Step 5
Increase your activity. Teenagers need at least 60 minutes of activity a day, according to the Mayo Clinic. Join a sports team at your school or run with friends or family. It is easier to stick to your weight-loss goals if you have help. Other helpful exercise includes riding your bicycle, swimming or walking.
Step 6
Drink at least eight glasses of water a day. Soda and sugary drinks can add extra calories without you realizing it. Focus on water and only drink other types of beverages once in a while.
Step 7
Try yoga or other strength-training several days a week. Yoga can tone your body, and you can choose certain yoga moves to target where you want to be more toned. Exercise machines at the gym can also help to tone your body.
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