Obesity in teenagers is a dangerous situation. Obesity can lead to heart disease, osteoarthritis, diabetes and an increased risk of developing cancer. Unfortunately, there is no set way in which a 15 year old can lose weight. Like individuals of all ages, losing weight at 15 can be challenging. Adopting healthy habits and nixing your unhealthy ones can help you lose weight.
There is not one right weight for a 15 year old. You may weigh more because of your height or because you are muscular. Muscle weighs more than fat. When setting a weight-loss goal, focus on being healthy. Avoid talking about being fat or thin and focus on your health. Talk to your primary care physician about setting a realistic goal for your height, build and overall health.
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Teenagers should participate in 60 minutes of physical activity each day. Becoming active can help you to burn calories, build muscle and feel better about yourself. If you have an interest in sports, participation in a school or community league qualifies as physical activity. If you are not an athlete, you can still lead an active lifestyle. Cardiovascular exercise takes any many forms and you are likely to find an exercise routine that works for you. Walk with friends or help your parents with household or gardening work. Swimming, aerobics, jogging, jumping rope and dancing all qualify as physical activity. Try multiple activities until you find one you truly enjoy. You can also incorporate a variety of exercises to help prevent boredom.
Watch Your Drink Intake
As a 15 year old, you may drink plenty of sodas, energy drinks and sports drinks. These drinks are high in sugar and calorie content. Drinking high-calorie drinks will not do anything to help your weight loss nor will they make you feel full. Start by cutting one high-calorie drink from diet each day. This may save you a couple hundred calories per day. Eventually make the switch to drinking low-calorie and low-sugar drinks. Consider low-fat milk or ice water.
Eat a Well-Balanced Diet
Eating a well-balanced diet will help you lose weight. Eat five servings of fruits and vegetables each day. Fruits and vegetables are good for your overall health. Incorporate lean meats and whole grains into your diet as well. Instead of eating a few large meals per day, try eating five or six small meals per day. Eating small meals will prevent you from snacking because you are hungry between meals. Try yogurt, 100-calorie snack packs, fruit and pretzels as small meals. Never eat just because you are bored or see a plate of food in front of you. If you are full, stop eating. You can always save the rest of your meal for another time.