How to Lose Weight When You're 13

The number of overweight 13-year-olds is on the rise. The World Health Organization says that in some countries 5 to 25 percent of children ages 11, 12 and 13 are overweight. Being overweight or obese as a young person is a major risk factor for chronic disease, adult obesity and premature mortality. You must lose 3,500 calories to lose one pound of body fat. Overweight preteens should focus on exercise and nutrition to burn calories and return to a healthy weight.

Instructions

• 1

  Develop better eating habits. Replace large meals with smaller, regular meals and snacks. Never skip breakfast, as this will help rev up your metabolism and keep you energized through the day.

• 2

  Choose healthier snacks. Chips and chocolate bars often have a lot of calories but do nothing to curb your hunger. Swap junk food for fruits, vegetables and nuts to satisfy your hunger and add more nutrients.

• 3

  Stay away from soft drinks. They have more than 16 teaspoons of sugar and 150 calories each. Drink water or eat fruits such as oranges or watermelon when you feel thirsty. Fruit will give you extra vitamins and minerals and help you feel fuller than if you were drinking a can of soda.

• 4

  Turn off the TV. The American Academy of Pediatrics recommends limiting the time kids spend in front of the TV to no more than 2 hours a day. Additional hours watching TV or playing video games is associated with higher risks of child obesity.

• 5

  Add physical activity to your day. A recent study by the National Institutes of Health found that normal-weight children get 16 more minutes of physical activity a day than their obese peers. The government's physical activity guidelines recommend that teens get an hour or more of moderate-intensity to vigorous aerobic physical activity a day.

• 6

  Involve the whole family in your weight loss endeavors. It is easier to eat healthier and exercise if the people around you are supporting you and joining in your efforts.