How Can I Stay Fit, Lose Weight & Gain Some Muscle at 14?

You may not have paid much attention to your body before turning 14. But now that you're in high school you might feel it's time to lose a little weight, gain a bit more muscle or just stay fit. You do not need to dedicate hours of working out or dieting to feel good about yourself. Staying in shape or just getting on track takes dedication but not a strenuous workout routine.

Instructions

• 1

  Exercise daily. Whether you prefer a gym, play a sport or just go for a walk, it's important you exercise at least 15 to 20 minutes a day. You will lose weight and the exercise will help boost your metabolism. Carry 5 lb. weights with you while you walk to help build muscle in your arms, or wear ankle weights. Do small sets of push-ups or sit-ups -- 10 to 15 will suffice in building some muscle.

• 2

  Watch what you eat. Depending on your goals, you may not need to cut out foods you love -- just eat smaller portions. If you love chocolate chip cookies, don't sit in front of the TV with a container of them, place one or two cookies on a plate and leave the rest of the cookies in the kitchen. Replace chips with vegetables or fruit. Try to avoid fried or sugary foods. Protein is good for you, so try to eat more poultry and fish rather than beef or pork. Eat smaller portions of the foods you love that may not be good for you -- in other words, eat enough to taste but not enough to fill you up.

• 3

  Drink plenty of water. Drink a glass of water before you eat breakfast and during meals. Often you may feel hungry when in fact you are thirsty. Water will help you feel full, so you won't eat as much. Drinking water also flushes toxins from your body. Water is sugar-free, calorie-free and sodium-free -- and it keeps your body healthy and hydrated.