The body goes through a number of physical changes, including weight gain, during adolescence. Weight gain can be traumatic for teenagers because they are particularly vulnerable to developing a low self-esteem because of their appearance. Teenagers who want to lose weight should consult with their doctors and parents to determine whether it is indeed necessary and to develop a suitable weight-loss program.
Step 1
Perform at least 30 minutes of cardio exercise each day. Run outdoors, join a kickboxing class, swim or jump rope to burn calories. Perform a variety of cardio activities to help you stay motivated.
Step 2
Incorporate exercise into your daily activities. Ride a bike or walk to school instead of taking the bus or driving in a car.
Step 3
Join a sports team at your school. Stay physically active while having fun by participating in a competitive sports team, which will require you to exercise regularly under the guidance of a trained professional.
Step 4
Follow a well-balanced and healthful diet. Consume a diet rich in fruits, vegetables, lean proteins and whole grains and limit your intake of junk foods and beverages high in caffeine and sugar. Instead of buying your lunch at school or purchasing fast food, pack a lunch to help you follow through on your plans to eat a healthful diet. Drink at least eight glasses of water each day to stay adequately hydrated.
Step 5
Aim to lose no more than 1 to 2 pounds per week because rapid weight loss often leads to rapid weight gain and can lead to unhealthy weight-loss practices and eating disorders.
Step 6
Find an exercise partner to help keep you accountable and help you stay motivated. Ask one of your friends to work out with you several times a week to help increase your chances of success and to help foster a more rewarding relationship.
Tips and Warnings
- Keep track of your progress in a journal to help you monitor your success and stay on track.
- Always stretch for at least five to 10 minutes and warm up with a brisk walk to reduce the risk of potential injury.
