If you want to lose weight, you need to know that you are embarking on a long-term journey with significant health benefits.To meet modest weight loss goals, focus on making small changes to your diet and lifestyle instead of going on a drastic fad diet.Get physically active by eating whole, healthy foods.You will be well on your way to a healthier, happier you if you keep track of your progress and update your goals as you start to see some results.
Step 1: A healthy target weight for your height can be determined using a BMI scale.
A body mass index chart can be found online.You can find your height and age in the list.If your current weight falls within either of the healthy or overweight categories, you should look towards the higher end of your weight category to determine what weight you want to reach.If you are already within the normal weight category, weight loss may not be healthy for you.Before making any changes to your diet or lifestyle, speak with a doctor.Your natural body type will determine how your weight is distributed.Don't expect to look like another person with the same weight and height.
Step 2: At the beginning of your weight loss program, set small goals.
If you want to lose weight, start with a small goal that you can achieve.Teens can lose up to 2 lbs per week, which will add up over the weeks and months.In your first month, set a small goal to lose between 5 to 10 lbs.As time goes on, you will start to feel more motivated to set and achieve new goals when you see smaller amounts of weight drop off.You should not be discouraged if you don't lose any weight in the first week.You will start to see results gradually if you stay positive and stick to your plan.
Step 3: Track your progress with a food and fitness diary.
By writing down each item you consume on a daily basis, you will be more aware of how quickly the calories can add up.You can keep a log of everything you eat, do, and measure.If you want to know how many calories you burned through exercise, add up your total calories at the end of the day.Refer back to the log if you notice any diet or lifestyle changes.You can use a website or weight loss app to record your diet and exercise.Many of the tools estimate the calories worked off for each item.You can adapt to what isn't working by analyzing the contents of your food diary.If you notice that you always have a vending machine snack after swim practice, you can bring a piece of fruit with you.
Step 4: You have to weigh yourself in the morning.
On the same day each week, step onto the scale.If you want to get the most consistent reading, you need to weigh yourself in the morning and after you go to the bathroom.You can see where you've lost fat by measuring around your waist, hips, thighs, and upper arms.A fixation on daily results can be caused by weighing yourself every single day.The scale can be a bit misleading due to the fact that water retention can add as much as five pounds per day.Weight loss is an ongoing process.Losing weight won't happen in a day or two, it will take months and years.
Step 5: You should be kind to yourself on your weight loss journey.
It can be difficult to lose weight because of stress and emotions.With a realistic set of small, manageable goals and a system for tracking your progress, focus on keeping a positive outlook.If you slip up from time to time, forgive yourself and celebrate each minor and major success.Don't beat yourself up if you spend a day vegging in front of the TV instead of working out.Don't worry if you eat a lot of junk food after an exam.Make a commitment to get back on track tomorrow.
Step 6: Your body needs the right number of calories.
The amount of calories you need to consume on a daily basis depends on your age, sex, height, and how active you are.Teen boys and girls need different amounts of calories per day.If you want to know a target number, speak with a doctor.As you plan your meals and track your daily intake with your food diary, aim to eat no more than your target number of calories.A 14-year-old boy who is heavily involved in sports might need up to 3,000 calories, whereas his classmates who don't lead a very active lifestyle may need only 2,000.A 14-year old girl with a moderately active lifestyle would need about 2,000 calories a day.Don't restrict your intake on Tuesday if you eat too many calories on Monday.This will lead to an unhealthy cycle of eating and starving yourself.
Step 7: Sugary drinks should be removed from your diet.
Don't drink soda, sports and energy drinks, fruit juice, and frozen drinks.Water or sugar-free beverages are better.You can make your own fresh fruit juice at home by using a juicer.You can get some calcium by drinking low-fat milk.
Step 8: You should drink about 8 glasses of water a day.
If you keep a water bottle with you all day long, you will consume the equivalent of 8 glasses of water a day.It is possible to make fruit infused water or brew fruit tea which can be enjoyed hot or iced.You will feel more full if you drink enough water.
Step 9: At each meal, reduce your portion sizes.
You can ask for smaller portions at meal times or dish yourself less.You don't want to clear your plate if you limit the amount of food on it.It is possible to eat on a smaller plate.If you haven't eaten enough calories or if you're still hungry, you can always go back for more.Instead of taking a whole chicken breast at dinner, cut it in half and save the rest for tomorrow.Tell the lunch lady that you only want 1 scoop of casserole.You don't have to eat fast if you have less food on your plate.It will help you lose weight by making your meal last longer.By chewing thoroughly, your body will be able to digest the food you are eating.
Step 10: Whole foods, fresh fruits and veggies are a must in your diet.
Don't eat processed snacks, sweet baked goods, or greasy junk foods.Try to have fruit and vegetables make up half of your meal.Lean meats like poultry and fish can be found in whole-grain bread, rice, and pastas.End your meals with fruit that is naturally sweet.Pick baked, grilled, or steamed food.When you go out to eat, look for options that are light and low in calories.This will make it easier for you to stick to your weight loss plan.It is ok to enjoy sweet treats in moderation.You don't need to refuse your friend's birthday cake or cut your favorite pizza joint out of your life.Don't have a slice every now and then, just the 1 slice.If you want to make your meal healthier, swap potato chips for carrots.
Step 11: Don't eat when you're full or feeling down.
When you eat, pay attention to how your stomach feels.Put your utensils down and clear your plate as soon as you start to feel full.Don't pick up a snack if you're bored, upset or tired.If you want to quench your cravings, drink water or herbal tea.If your friends snack on junk foods, give them a healthier snack like hummus to share.
Step 12: Eat 3 meals a day.
Don't starve yourself or skip meals.If you have a busy lifestyle, eat 3 complete but well-portioned meals throughout the day.If you have to, wake up 15 minutes earlier so you can eat breakfast.You can stay full by consuming 1 or 2 high-fiber snacks in between meals.You can eat an apple, unsalted nuts, or a bar between meals.
Step 13: Each day, you must complete 1 hour of moderate physical activity.
Take some time for exercise before or after school.If you keep moving for at least 60 minutes a day and burn more calories than you consume, you can lose weight.There are small spurts of exercise that add up.Try signing up for a 30-minute gym class at school, doing 10 minutes of basic stretches and aerobic exercises as soon as you get home, and running with your family dog in the evening.If you want to avoid playing soccer video games with your friends, go to the park and kick a soccer ball around.
Step 14: A fitness routine can be developed by joining a sports team, gym or fitness club.
Group fitness classes, sports teams, and clubs can make exercise more fun.Sign up for a group through your school or community if you enjoy an activity.A group that just plays for fun is considered a competitive sporting team.If the first few sessions of your fitness class are tough, don't be discouraged.As the weeks go by, you will build strength and endurance.
Step 15: Stand, walk, and take the stairs.
You can calculate your daily step count with a fitness tracker or phone app.Increase your step goal each week so you can walk a little further.Don't use the elevator or escalator at home, work or school.Stand up when you watch TV or study for an exam.For a few minutes, turn on your favorite song and dance in your room.If you start getting out of breath, slow down and walk at a brisk pace.Stand or sit straight up to strengthen your core muscles.Sitting will burn more calories than standing.If you live nearby, try bicycling to and from school instead of taking the bus.