Weight loss is a sensitive issue for many teens, and it can be tempting to try a fad diet to get rid of extra pounds, fast. Instead, MayoClinic.com advises that it is safe to lose up to 2 lbs. per week. Because 1 lb. equals 3,500 calories, teen girls need to create a calorie deficit of 1,000 per day to lose 2 lbs. per week. Because it is nearly impossible to cut out 1,000 calories a day without starving, working out for an hour a day can help teens lose weight and keep it off.
Running
Running is an efficient way to burn calories and build muscle. If you haven't run before, work up to it gradually to prevent injuries that will keep you sidelined from any activity. Try the Couch-to-5K program from Cool Running, which starts you off with 60-second bursts of running alternated with 90-second walks and moves up until you are running for 30 minutes in a row. Don't worry about speed at first. MayoClinic.com reports that a 160-lb. person jogging at 5 miles per hour for an hour burns about 584 calories. Running can be done indoors or out and requires only a supportive pair of shoes.
In-Line Skating
If you like to go in-line skating, turn it into a workout to burn a significant number of calories. According to MayoClinic.com, a 160-lb. person burns about 913 calories in an hour of in-line skating. To make it less like a workout, turn roller blading into a fun social activity by inviting your friends along. You can also check with local sporting goods stores to find learn-to-skate groups or join a roller derby team to get the same type of workout.
Strength Training
When it comes to losing weight, strength training can be equally as effective as cardio, particularly in the long term. According to "Women's Health" magazine, lifting weights causes a rise in metabolism that helps you continue burning calories even after you're done working out. Depending on your body and how long you rest between sets, you can burn an extra 25 percent or more calories. Plus, muscle burns more calories than fat and building muscle makes you look toned.
Aerobics Classes
To make working out more fun and less like a chore, try fun new classes at your local gym or fitness center. You can try Zumba, which is a dance-based aerobics class, or step aerobics, which can improve your coordination. Sign up for a dance class; beginning ballet, for example, builds muscle and burns calories. Working out in a group can help give you the motivation to keep working out, and you'll make friends at the same time.
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