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Weight Loss Tips For Teens

Being a teenager and overweight can be a living hell in a society that doesn’t accept obesity, and in high school your peers are even harsher. Being overweight can make you feel out of place, unattractive, and unhappy in your own skin. Trying to lose weight on your own can be not only confusing, but also dangerous, so I’ve put together some tips to help you get in shape and stay healthy.

1. Stop right here and consult your doctor – You really want to lose weight, consult your doctor – Your doctor knows best, and since I’m still a minor, I encourage you to see your doctor before starting any weight loss plan. Your doctor can not only recommend how much weight you need to lose, but can also refer you to a dietitian who can help you set up a personalized diet. Depending on your health plan, you may be reimbursed for joining a group like Weight Watchers or even a gym membership.

But if for some reason you don’t want to or don’t want to see a 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, you just plug your height and weight into the device and you have your BMI. A healthy BMI is anywhere between 18.5 and 24.9. If you’re in (or below) the healthy range, I don’t recommend losing weight, especially since you’re still growing. If you don’t feel well, try to play sports after school and try not to eat junk food. Eating healthy and exercising will not only make you feel better, but also boost your mood.

Side note: If you’re in a healthy weight range and still feel like you’re overweight, try reaching out to a counselor or other trusted adult. Obsessing over your weight can very easily turn into a dangerous eating disorder.

Healthy eating tips for everyone!

– Cut out sodas and other sugary drinks because we Americans consume 1/3 of our daily calories from drinks alone! You need a 3,500 calorie deficit to lose one pound. You can easily lose a pound a week by replacing high calorie and sugary drinks with good water!

– While we’re on the subject of water, try to drink it ice-cold and no more than eight 8-ounce glasses a day. When you drink ice cold water, your body has to warm it up to body temperature in order to digest it. By doing this, your body burns calories and consumes nothing since water contains no calories. Pretty cool, huh?

Most people lose at least ten pounds by doing this.

-Try to eat 5-6 small meals a day – if you eat regularly and are never hungry, you won’t crave junk food. Always try to keep an apple, yogurt or a bag of mix with you when you’re hungry.

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

– Get up and go. Exercise is key to losing weight or maintaining a healthy weight. AND Exercise is not necessarily jogging. Try to go out with your friends instead of your parents driving you. Take a kickboxing or salsa class. If you want to learn the exercises on your own time, try getting a Pilates tape or resistance training book. More importantly, if you’re exercising at a high intensity, three times a week is really all you need. But be moderately active every day.

Good luck everyone, don’t get discouraged because it really can be that easy to get in shape!

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