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Weight Loss Tips For Teens

Being a teenager and being overweight can be a living hell in a society that already doesn’t accept obesity, in high school your friends are even tougher. Your extra weight can make you look foreign, unattractive, and unhappy in your own skin. Trying to lose weight on your own can be not only confusing but also dangerous, so here are some tips I’ve put together to help you on your quest to get healthy.

1. Hang in there and see a Doctor- You really want to lose weight, see your doctor- Your doctor will know best, and as a minor I strongly encourage you to see your doctor before starting the weight loss plan. Not only can your doctor suggest how much weight you should lose, but they can also refer you to a nutritionist, who can help you establish your own diet. And, depending on your health care plan, you can get reimbursed for joining groups like Weight Watchers, and even for a gym membership.

But for whatever reason you don’t understand or don’t want to contact your doctor, here’s how to lose weight on your own.

-First, check your BMI (Body Mass Index)- I use nhlbisupport.com/bmi. It’s very easy, just enter your height and weight into the machine, and you have your BMI. A healthy BMI is between 18.5 and 24.9. If you’re in (or below) I don’t recommend losing weight, especially if you’re still gaining. If you’re feeling out of shape, try joining an after-school gym, and try not to eat junk food. Eating healthy and exercising will not only make you feel better, but it will also give you a good mood.

Note: if you are at a healthy weight and still feel overweight, try confiding in a counselor or other trusted adult. Obsessing over your weight can turn into a dangerous eating disorder.

Healthy Eating Tips for Everyone!

-Cut out soda and other sugary drinks, because Americans consume 1/3 of their daily calories from drinks alone! To lose one pound, you need 3,500 calories. Just by swapping calories and sugary drinks for good water, you can lose pounds every week!

-While we are on the subject of water, try to drink cold water, and more than 8 oz glasses a day. When you drink cold ICED water, your body needs to warm it to body temperature in order to digest it. By doing this, your body burns calories, and wastes nothing because water has no calories. Pretty good, huh?

Most people can lose at least ten pounds by doing this.

-Try to eat 5-6 small meals a day- if you eat regularly, and you won’t be too hungry, you will have less cravings and indulge in junk food. Try to keep an apple, yogurt, or snack bag with you when you’re hungry.

-Eat from ALL food groups- ideally, a plate should be ½ vegetables, ¼ carbohydrates and ¼ protein. Also try to eat foods rich in fiber, it will make you full. Try eating oatmeal for breakfast, a multi-bread sandwich for lunch, and rice and beans for dinner. You’ll feel so full with these foods that you’ll end up eating without even trying!

-Get up, and walk- Exercise is key to losing weight or maintaining a healthy weight. And, exercise does NOT have to be running. Try going for a walk with your friends instead of your parents driving you. Take a kickboxing class, or a salsa class. And if you want to learn exercises on your own time, try getting a Pilates tape, or a book that teaches you resistance training. Most importantly, if you exercise hard, three times a week is all you need. But, make a point to be active every day.

Good luck everyone, don’t give up, getting in shape really can be easy!

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