How to lose weight healthy as a teenager?

Welcome, fellow teenager! You’re here because something tells you it might be time to work on your summer bod. Maybe your crush didn’t notice you last year, or maybe someone called you “chubby” during Zoom class.

It happens. But fret not: shedding those extra pounds and becoming the fittest version of yourself is more than doable, even with a fast-food addiction as severe as yours (we’ve all been there).

First things first: Should I lose weight?

Before jumping head-first in any dramatic lifestyle changes, make sure that losing weight is actually necessary (and no, we don’t mean according to Karen from math class). Here are some guidelines:

BMI

BMI stands for Body Mass Index –- it calculates whether your current body weight falls within healthy parameters based on factors like age and height. While not perfect science, it offers a good starting point dear teenager when evaluating whether they need to achieve a healthier bodyweight.

Check out this chart🔍:

BMI Category
Below 18.5 Underweight
18.5–24.9 Normal
25–29.9 Overweight
Above 30 Obese

If after calculating yours using an online calculator eg (Insert Your GP Name Here), you fall into the overweight or obese category; congratulations 🎉you’re eligible for this summer challenge!!

But wait! fat phobia isn’t what schools are supposed to encourage so don’t obsess over losing weight just yet.

Can’t tell by numbers either? Check these signs:

As much as number guides can help sometimes our bodies aren’t honest enough resulting in fluctuations :

  • Clothes are fitting tighter
  • You’re avoiding doing things with friends that involve physical activity
  • Joint pain or extreme exhaustion after a flight of stair

If any of these sound familiar to you, it’s okay to admit something needs fixing. But don’t worry, we have your back.

The Ultimate Plan That Doesn’t Involve Living Off Broccoli 🥦🥤

As a teenager, you might not always be in control of what goes on your plate (or the pizza box other side of the bed). After all someone else usually does meal prep and provides groceries. But does this mean giving up is required? Of course not!

Here are some manageable steps that can help everyone achieve their body positive goals:

Step 1: What Goes In Your Mouth Matters!

You guessed it…food! Yes – even MacDo canput on some calories mate.

Be mindful about portion sizes

Example plate

Think of your plate as a pie chart. You can divide that up into fruits, veggies and colorful salad with some protein EG lean meat or beans, whole grains and the occasional foods/drinks high in calories.

But say you decide on some favorite comfort chips/nachos/candies –portion control 🥉is key here people!

Avoid sugary drinks like plague🧟‍♀️

Soda and sports drink usually contain unhealthy quantities of sugar 😱according to John Hopkins Medicine these are associated with obesity among other health issues. Diet sodas aren’t any better mate.. Sugar-free alternatives often contain artificial sweeteners that actually have been shown to increase appetite😢 instead..

Pro tips? Use water 💦with natural flavors! Squeeze in lemon juice, throw in frozen berries, make a smoothie ..be creative while keeping it clean for best taste!

Step 2: Move That Booty💃

It’s time to say goodbye 👋to doing TikTok dance challenges sitting down or enjoying Netflix/Hulu/Sitcoms staring remotely at the screen. Actually moving will make all the difference.

Studies have shown physical activity:

  • Builds bone density
  • Reduces anxiety/stress/depression
  • Can increased strength and flexibility.

Some ideas:

A) Find an Active hobby you enjoy🤼‍♂️

Swimming , Hiking,Gardening (Minus junk food :p), Dancing,Tennis…

B) Try out jumping rope ⛹️

Seriously though this alternative is cheap,portable,easy,and burns more calories than running so worth giving it a try right?

Step 3: Don’t Be So Rough On Yourself✨

Let’s face it – hormones are raging at teenage years bringing a lot of confusion and emotions.

Laugh when you mess up,Eat the pizza,have fun…balance is key!

Practice Self-Care

Mental health is linked to physical health so try these tips:

  • Limit your time on social media – comparing yourself to others creeps in with self doubt.
  • Take care of your Skin like trying natural remedies (honey mask anyone?)
    or washing face regularly
  • Try journaling 📖 : write down aspirations/goals/ things that make you happy

Summary

Losing weight as a teenager doesn’t have to be complicated or even miserable. Simply being cognizant of what goes into our bodies, prioritizing movement we enjoy, and practicing kind self-care can lead us all towards more energetic, healthier selves!

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