Weight gain is common during puberty, when hormones and the body are changing rapidly every day. Age 14 places a teenager right in the middle of puberty, a time when self-esteem can be low. At this age, weight gain can also be caused by genetics, low metabolism or an unhealthy lifestyle. Providing that a doctor feels that weight loss would be a good idea for a 14-year-old, both boys and girls can experience successful weight loss through healthy habits.
Step 1
Talk to your doctor to find out what a healthy weight range is for you. A healthy weight range is different for everyone because it is based on age, gender and height. For example, according to Teen Growth, a 14-year-old-boy who is 5 feet 6 inches tall may be told to keep his weight between 128 and 165 lbs., but this number may be different for a girl who is taller or shorter. Some 14-year-olds may not need to lose weight at all.
Step 2
Eat small and healthy portions throughout the day. Be sure to eat breakfast, lunch and dinner and healthy snacks such as fruit or nuts in between.
Step 3
Choose lean and low-fat items. Stay away from saturated fat, which causes weight gain and can lead to heart disease. Saturated fat is found in foods like bacon, fried food, butter, ice cream and whole milk.
Step 4
Pay close attention to serving sizes of food. Read labels of the food that you eat at home, and eat only the recommended serving size. Eat food on smaller plates instead of filling up a large dinner plate. When you are out at a restaurant, order half portions of meals or take half of your meal home with you in a box.
Step 5
Drink water regularly and reduce your intake of caffeinated or sugary beverages. Water flushes toxins from your body and helps with weight loss, while caffeinated and sugary beverages can be dehydrating. They are also a source of unhealthy sugar.
Step 6
Exercise regularly. Combine strength exercises, such as pull-ups and crunches, with cardiovascular exercises such as running or brisk walking. Try to exercise at least three days a week.
Step 7
Find someone to lose weight with, which may make the process easier and more enjoyable. You can start eating healthy and exercising with a friend or family member.
Tips and Warnings
- Talk to your doctor before attempting to lose weight to make sure that you are able to do so in a healthy way. Speak to your doctor if you are having trouble losing weight. He will be able to rule out medical conditions that can cause weight gain, such as diabetes.
- Stay away from weight loss pills or other rapid weight loss programs. These do not provide long-term weight loss and may not be safe for teenagers.
Things You'll Need
- Healthy food
- Water
- Weight-loss buddy
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