How to Lose Weight with Exercise for a Teenager

In 2010, the New York Times reported that 17 percent of America's children are currently obese. Especially at risk in this group are teenagers, who often turn to unhealthy options such as fad diets as weight loss "quick fixes." Teens are at the perfect age, however, for learning healthy techniques for managing their weight, such as an active lifestyle. Understanding the importance of exercise can help teens lose extra weight and establish healthy habits that can last throughout their lives.

Instructions

• 1

  Start exercising slowly. If you are new to exercise or haven't worked out in a while, start out by doing just a few minutes of activity every day. The Centers for Disease Control and Prevention (CDC) recommend that children and teens get at least 60 minutes of moderate to vigorous activity every day. Each week, add a few minutes to your daily activity total until you can complete an hour of activity a day.

• 2

  Make exercise fun. Choose any kind of activity that gets your heart rate up. This can include dancing to your favorite music, walking, jogging, biking with your friends or playing a motion-oriented video game. Choosing activities you enjoy will keep you from getting bored, making you more likely to stick with your exercise goals.

• 3

  Build muscle. Muscle tissue naturally burns more calories than fat even while your body is resting. You can build muscle through traditional weight lifting, or resistance exercises such as Pilates, according to TeenHealth. Try to do strength training exercises at least twice a week.

• 4

  Get the family involved. Exercise regularly as a family. Teens who have the support of family members have a better chance of weight loss success, according to TeensHealth.

• 5

  Set realistic health goals. Your focus should be on feeling and looking like your best self. Teenshealth cautions against trying to compare yourself to celebrities. Talk to your doctor or a nutritionist who can help you determine if you really need to lose weight and offer suggestions for reaching your goals safely.

• 6

  Forgive yourself. TeensHealth emphasizes this step as crucial for weight loss success. Don't let missing one workout derail your entire routine. Tell yourself everything is fine and get back to your routine the next day.