How Can I Lose Weight if I Am a Teen & Overweight?

Most teenagers are self-conscious of their body due to structural changes that occur during adolescence. This phase can be harder for those who are overweight and feel the pressure to be thin. However, teens should keep in mind that the most important reason to lose weight should be health.



Losing weight is not an easy process -- there is no quick and healthy way to lose a large amount of weight and keep it off. The only way to achieve and maintain weight loss is through a commitment to making changes to lead a healthy lifestyle.

Instructions

• 1

  Write down your goals and track your progress in a journal.

  Establish goals for weight loss. It is best to consult a doctor to understand what is a healthy weight for your age and height. Your doctor can explain what your Body Mass Index, or BMI, is and what it should be. Your BMI can also be calculated online, and your goal weight should be such that your BMI would be in the healthy range once your reach it.

  If you have to lose more than 5 lbs., it may help to establish long-term and short-term goals. For example, if you need to lose 20 lbs., a short-term goal would be to lose 5 lbs. in the next two weeks. Keep in mind that you should aim to lose at most 1 to 2 lbs. per week -- losing more would be unhealthy.

• 2

  Watch your portion sizes and avoid mindless eating, especially when snacking.

  Cut down on junk food and increase your intake of healthy food. As simple as this change sounds, it is one of the hardest habits to implement and maintain. Completely eliminating your favorite junk food, such as chips and donuts, will do more harm than good in the long run, as you may be tempted to binge on them later on. It is best, instead, to have them in moderation, maybe once or twice a week.

  Choose foods that are rich in fiber, which aids digestion. For example, when choosing between two brands of cereal, opt for the one that has more fiber. Likewise, when choosing between foods at the grocery store, purchase the healthier options.

• 3

  Snack on healthy food, such as vegetables and fruits, instead of over-processed junk food.

  Eat every three to four hours. This will help you speed up your metabolism. Also, eat slowly so as to know when your stomach is full. When you eat too fast, you tend to eat more than you should.

• 4

  Green tea helps you digest more effectively after a meal.

  Drink more water, since insufficient water intake can cause constipation. However, contrary to popular belief, it isn't necessary to drink eight glasses of water a day, since much of the food that you eat contains water.

  Drink a glass of water, or some green tea, before and/or after each meal. If you feel hungry in between meals, drink a glass of water and wait 15 minutes. If you are still hungry, then have a small snack. Drinking water will help you differentiate between actual hunger and cravings.

• 5

  You do not need to buy expensive equipment to exercise -- even household items can be used.

  Exercise. This is the most obvious component of weight loss and cannot be avoided if you want to lose weight and keep it off. Exercise does not have to be synonymous with the gym: It can be any activity that you enjoy that gets your body moving. For example, playing an intense game on Nintendo Wii or Xbox for an hour can be considered being active.

  If you are able to join a gym, work out at least three to four times a week. Do cardio and strength training on alternate days. Building muscles will help you shed pounds faster.

  If you don't have access to the gym, go for walks, ride your bike or even dance in your room. On days when you can't afford to spend one hour working out, split workouts into increments of 10 minutes throughout the day. You can even turn your chores and daily routines into an exercise -- for example, do 10 squats while brushing your teeth, or lunges while watching TV.