Being overweight as a teenager can be hard.If you have over 100 pounds of weight to lose, this is true.You can make diet, exercise and lifestyle changes as a teenager to improve your health and keep you healthy into adulthood.Setting up goals and a plan can help you lose weight.Slow and steady progress will allow you to reach your long-term weight goals.
Step 1: You should talk to your doctor.
If you want to lose a lot of weight, you should always consult your doctor.If there are additional resources and support, it's important to get a parent or guardian to help you make your appointment.If you still see your doctor, make an appointment.Ask them how you can lose the amount of weight you want.If your doctor has any information on additional support from people like a therapist or a registered dietitian, please ask.If you don't have a regular doctor, you should talk to your parent or guardian about finding one who can help you meet your goals.It's a good idea to talk to a registered dietitian.If you want to lose weight, these nutrition and weight loss professionals can give you specific food and meal information.You can find a dietitian in your area here, and you can stop by the school nurse's desk for more information.
Step 2: Set realistic expectations for yourself.
Setting realistic goals and expectations for yourself will help you lose weight.This will help you reach your goals.It is recommended to lose 1 to 2 pounds per week.A combination of smaller portions and increased physical activity is what this usually results in.Aiming to lose more weight than this is not safe.You won't be getting enough vitamins and minerals to support your growth and development.It will take you a year to reach your goal if you have 100 pounds to lose.It has been shown that it is easier to maintain this slow and steady weight loss.
Step 3: fad diet and weight loss pills are not good for you.
You can find fad or crash diet in addition to weight loss pills in your planning of different types of diet or methods.They should be avoided at all costs.Fad diet programs promise quick weight loss without diet or lifestyle changes.These are considered unsafe by health professionals.If it seems like a fad diet, it's best to avoid it.Any diet that seems "too good to be true" or promises significant weight loss without having to change anything is most likely a fad diet.Online or over-the-counter weight loss pills are not recommended.They can make you sick and interfere with your medications.
Step 4: Start a journal.
A food journal can be used to lose weight.It can teach you a lot about your food and eating habits.You can download a food journal or diet tracking app.You can use MyFitnessPal to track calories, activity and hydration.There is a free website and app that provides a food and activity tracker and a weight manager.You can use a pen and paper journal.Take notes on what you eat.Start with a few days at a time.Take the time to write down your breakfast, lunch and dinner meals and any drinks, snacks and nibbles you eat throughout the day.Even the nibbles count!Take a few days to review your food journal and see where you can make changes to your diet.Look out for: skipping meals, consuming a lot of sweetened beverages or snacking at night.As you try to lose weight, keep a food journal.Tracking your food can help keep you on track.
Step 5: Don't eat less than three meals a day.
It's very important to eat at least three meals a day.Teenagers need food to fuel them during the school day.Plan to have breakfast, lunch and dinner every day.You might need to have an afternoon snack.Don't eat meals that are too small.If you don't eat meals, you run the risk of being low on vitamins and minerals, as well as being more likely to snack later in the day.Bring money to purchase a school lunch or snack during the week, and pack your lunch and afternoon snack.If you want to bring a healthy lunch to school, consider asking your parents to help prepare it or buying paper bags or a lunch box.Studies show that teens who skip breakfast are more likely to be overweight than those who don't.
Step 6: The portion sizes should be managed.
Smaller portions of meals can help you lose weight.You're cutting out calories by cutting down portion sizes.Aim for 1 to 2 cups per portion.When it comes to portion sizes, boys may need a little more than girls.If you're buying food at your school cafeteria or going out with friends, use your fist to help measure it.The size of your fist is about 1 cup.If you're at home, you should ask your parents to buy a food scale or measuring cups to help you stay on track.People are able to control portion size by eating on a smaller plate.People that were provided a larger plate ate more calories than people who were given a smaller plate.Aim to stop when you're satisfied.Your body's natural portion control tool is this.You should not have a stretching sensation in your stomach.Take your time and eat slowly.You can feel more satisfied with less food.
Step 7: You should fill up on the food.
It is important for teens to have a good source of nutrition.It can support healthy growth and development and help manage hunger.You should include a source of lean meat at each meal.It's important to measure your portions as well.A serving is about the size of your palm.They are lower in calories.You can try items like poultry, eggs, low-fat dairy, lean beef, seafood, beans, nuts, and tofu.It helps you manage your hunger if you eat a lot of meat throughout the day.
Step 8: You should eat five to nine serving of fruits and vegetables.
Lots of fruits and vegetables are good for you.Adding these food groups to a diet is a great way to lose weight.Fruits and vegetables are high in vitamins and minerals and low in calories.Take 1/2 cup of fruit, 1 cup vegetables or 2 cups of salad greens.If you want to include five to nine serving of fruits and vegetables, you need to serve at least one at each meal or snack.These foods can be used to bulk up your meals without adding a lot of calories.You will be more satisfied with less calories.
Step 9: Moderate amounts of whole grains are good for you.
Adding in a whole grain item can increase your fiber intake.The occasional serving of whole grains is ok, even though the majority of your meals should be lean.The portion size should be 1/2 cup or 1 ounce.Fruits, vegetables and whole grains are good sources of fiber.It will be easier to manage your hunger during the day if you have a high fiber diet.Whole wheat bread, tortillas,wraps and whole wheat pasta are whole grains to try.White rice, white bread, and plain pasta are all refined grains.
Step 10: A healthy snack is included.
You may need to add a snack to your daily meal plan as a teen.If you're done with school in the afternoon but won't have dinner until 6 or 7 pm, this is especially true.If you need to snack during the day, try a lower- calories option.It's a good idea to make your snack count as a shot of fuel.It's a good idea to include a fruit or vegetable.You can pack snacks from home or make a homemade snack.Try: grapes or apple with cheese, celery with peanut butter, 1/3 cup of homemade trail mix, a low-fat yogurt with fruit or hummus and carrots.Pick the best option that you can for your school snack bar or vending machine.You can try a package of nuts, pretzels, whole grain pita chips, fig cookies or a low-fat granola bar.
Step 11: Don't forget to drink water all day long.
Water is an important part of your diet.It will help you manage hunger and keep you hydrated.You should aim for about eight to 10 glasses of water or other sugar-free beverages throughout the day.If you don't like plain water, you can try water with fruit.Carry a water bottle with you to class so you can drink throughout the day.Your body can misinterpret thirst for hunger.When you only need a few sips of water, you may end up eating or snacking.
Step 12: Limit the amount of processed foods.
There are a lot of processed foods to pass up.These foods are high in calories and fat can lead to weight gain.Limit or avoid these foods as much as possible.Studies show that teens who eat fast food on a regular basis are more likely to be overweight.You don't have to give up these foods completely, but limit them to once a week or less.If you already eat them, it may take a while to cut them out of your diet.Continue to make slow progress toward your goal.Fast food, candy, cookies, cakes/pies, chips, crackers, fried foods, sweetened beverages and some vending machine foods are some of the foods to be aware of.If you and your friends go out to eat, try to make healthier choices.Instead of a double hamburger and fries at a fast food place, go for a grilled chicken sandwich with apple slices.You can still have a good time with your friends, but with a better option.
Step 13: You can choose healthy options at social events.
Teens with a driver's license enjoy going out for meals or eating at friends' houses.Even if you don't control everything you eat, try to maintain a healthy diet.Stick to healthier options if you're going out to eat with friends.If you want to increase your vegetable intake, you should always get a serving of vegetables or a side salad.Limit meals with a lot of sauces, gravies or cheese to help limit calories.If you're going to a friend's house, you should tell them about your new eating pattern and ask if they'll make a healthy option for you.You can always offer to cook something at home for your family to eat.Stick to the basics of healthy eating if you're going to a social event.Don't use a lot of high fat sauces, fruits and vegetables.If you're going to a party, bring something that you would eat instead of waiting to see what's served.Don't worry if you're completely stuck and there's not a healthy thing in sight.Don't eat all of the food.If you're careful with your portions, you can prevent yourself from blowing your calories.
Step 14: 60 minutes of aerobic activity per day is what you should aim for.
Teens need to engage in a lot of physical activity.This can help promote a healthy body.A variety of exercises can be included in aerobic activity.It doesn't mean you have to go for an hour jog.You can try a lot of things, including walking, hiking, dancing, skateboarding, jumping rope, and riding your bike.Walking through the mall as you shop is activity.Bring your student ID if you want to use a gym.You could get a discount on memberships.If you're not comfortable working out at the gym or outside, you can purchase exercise DVDs, watch exercise videos online or on your tablets.
Step 15: You have to sign up for PE class.
Signing up for physical education or PE classes each semester is one way to get more activity in your day.Many schools only require one semester or one year of PE classes; however, you can choose to continue taking them if you want to.You should include a PE class when you sign up for your classes.It's a great way to get active.You get to learn new and fun ways to be active, you have the help and coaching of your PE teacher, and you are being active in a group setting.
Step 16: You can join a club or team.
It is possible to get more active by joining a club.There are sports teams in many schools.It allows for all fitness levels.Doing one of these sports clubs can be fun.You are playing a sport, hanging out with friends, and have a support group to keep you going.Many of the teams have practices throughout the week so you'll be active more often.
Step 17: There should be a support group.
It can be difficult to lose weight as a teenager.A support group is a good way to prepare for success.Make some changes to your diet and lifestyle with your family.It's easier to make changes if everyone is on board at home.Talk to your friends as well.They may want to get active.You can take PE classes, play a club sport, go for walks, or choose healthier restaurants.
Step 18: You may want to see a therapist or school counselor.
In addition to friends and family, you may want to see a therapist or a school counselor.The mental and emotional health experts will be able to provide you with support, motivation and tips on navigating through your weight loss journey.They'll be able to give you tips and suggestions on how to change your eating and stress eating habits.If you are having a hard time at school, talk to your school counselor.You should not feel uncomfortable or hurt at school.
Step 19: Get a good night's sleep.
It's important to get adequate rest to lose weight.It's difficult to stay focused if you're not sleeping enough.Teens have to get up early for school.You're more likely to skip your workouts if you wake up tired and sleepy the next day.Your body makes you feel hungrier throughout the day if you don't sleep well.It's hard to stick to small portions or give up snacking.Try to get at least eight or nine hours of sleep each night.You should go to bed earlier so you can get a good night's sleep before school starts.