True health is about maintaining a weight that is right for you. The best way to know if you are at a healthy weight is to talk to your doctor or dietitian for help setting realistic goals. They can ask about your eating and exercise habits, look at your growth chart, and check for any health problems.
Weight management is about long-term success. Start with small changes that you can maintain and gradually build up to better habits that you can maintain over the long term.
How to Lose Weight Safely
The best weight loss strategies are those that you can maintain for the rest of your life. That’s a long time, so try to keep these tips as simple as possible.
1. Make weight loss a family activity
Enlist the help and support of your mom or dad. The goal is to stay healthy and make lifestyle changes that benefit the whole family. Teens who have supportive families tend to do better.
2. Watch out for sugary drinks and soda
It’s amazing how many calories are in soda, juice, coffee, and other sugary drinks. Cutting out just one soda or sports drink a day can save you 150 calories or more. Drink water or other sugar-free beverages to quench your thirst. Choosing nonfat or low-fat milk is also a good idea.
3. Start small
Small changes are much easier to make than big ones. For example, ditch regular soda or reduce your portion sizes. Once you get used to these changes, you can make other changes, like eating vegetables at dinner or taking a 10-minute walk after school.
4. Stop eating when you are full
Be mindful of your eating and stop when you feel comfortably full. Eating more slowly can help because it takes about 20 minutes for your brain to receive the signal that you are full. Sometimes, taking a break before eating can help you avoid eating another serving.
5. Eat when you are hungry
If you eat when you are bored or frustrated, try finding something else to do, such as taking a walk around the block or checking in with a friend. Many people find it helpful to keep a diary of what they eat, when they eat, and how they feel. Writing it down may make you think twice before reaching for a cookie. Looking back at your diary later can also help identify emotions that may trigger overeating.
6. Schedule your meals
You can better control your hunger by having a clear schedule for your meals. Skipping meals can cause you to eat more throughout the day. Adding 1 or 2 healthy snacks to your 3 main meals can help curb hunger.
7. Eat more fruits and vegetables
Ditch the junk food and focus on fruits and vegetables! Fruits and vegetables can help you feel full longer, while also keeping your heart and other organs healthy. Add a little fruit or vegetable to every meal.
8. Avoid fad diets
Fad diets promise quick weight loss. They often involve giving up certain foods or ingredients, or eating only certain foods. They are not effective in the long run and can be dangerous to your health.
9. Don’t give up your favorite foods
Don’t tell yourself you’ll never have your favorite peanut butter chocolate chip ice cream again. Banning all junk foods will only make you crave them more. The key to long-term success is to make healthy choices most of the time.
10. Get moving regularly
Don’t be tied to the idea that you have to play a team sport or join an aerobics class to get fit. Try a variety of activities, from hiking to cycling to dancing, until you find one you enjoy. Everyone has a starting point. It’s okay to start with a few walks around the block after school and gradually increase your intensity.
You can fit activity into your day, anything that gets you moving. Walk to school, run up and down the stairs a few times before your morning shower, help your parents with the yard work, or dance like no one’s watching. All of these will help you reach your goal of at least 60 minutes of exercise a day.
11. Build Muscle
Adding strength training to your workout routine can help you reach your weight loss goals as well as tone your body. Try weights, kettlebells, resistance bands, Pilates or push-ups to build strength. A good, balanced workout routine includes aerobic exercise, strength training and flexibility training.
