Free Easy Ways to Lose Weight for Teens

Many weight loss programs, gyms and diet aids expensive. Lifestyle modifications that can help you to lose weight easily are often free.

Eliminate Junk

• Many teenagers are always on the go and tend to gain weight due to eating fatty fast food. Try to eat most of your meals at home to save money and lose weight. Choose foods that are baked, broiled or barbecued instead of fried, and stay away from gravies and fatty creamed foods. Read nutrition labels, and try to get 30 percent or less of your diet from fat, with only 5 to 10 percent of that from saturated fat. For example, replace typical teen foods such as chips, soda and sweets with baked tortillas, water or other no calorie drinks, and fruit for a healthy teen weight loss plan. When you do eat out at parties or events, eat a salad or fruit instead of the cheeseburger, and choose a diet drink over calorie-laden regular sodas. Take your lunch to school so you know exactly what you are eating, and pack fruit, vegetables, whole grains and nonfat dairy foods. At a party, choose vegetables and dip over chips.

Eat Breakfast

• One of the biggest mistakes teen dieters make is to cut out the most important meal of the day, breakfast. By eating breakfast, you jump-start your metabolism and set the tone for the rest of the day. Eat a high-protein meal within an hour after awakening to help your body begin to burn calories. Consume foods such as eggs, oatmeal, fruit and nonfat dairy products to help you feel full and increase your metabolic rate. If you do not have enough time for a full meal before school or work, try a high-protein drink mixed with low-fat milk, a handful of dry cereal or a low-fat granola bar.

Eat Small Portions

• It might be hard for teenagers to eat regularly due to their busy lifestyle, and teens may develop a slow metabolism if they do not eat regular meals. To keep your metabolism high throughout the day, and burn more calories, eat small meals that are high in protein every few hours or more. Avoid vending-machine fare and snack on fruit, nuts, yogurt, salad or fresh vegetables to keep you from getting too hungry. In addition, drink at least eight cups of water daily to flush fat through the liver.

Increase Exercise

• Include enjoyable exercises such as hiking or dancing in your daily activities. Exercise morning and night if possible. Performing exercise for 15 to 20 minutes in the morning and then again at night ensures that your body is continuously burning calories. Try to perform aerobic activity during one session and strength training during another to support heart and muscle health and to increase fat burn. To work out for free, put on some music and dance, or take a quick run around the park. You might also get together with friends and play basketball, racquetball or football. Biking and running are free. Joining a team sport at school--such as track, soccer or cheerleading--can help burning calories and maintaining an optimal weight, as well.

Online Resources

• Online clubs offer support for teens trying to lose weight. The Teen Weight Loss Club includes resources such as goal setting and diet menus that will help you stay on track. Kidshealth.org has a food and fitness section that will help you make the right choices for meals and snacks. It also contains resources to help you find the right height and weight for your body.