How Can I Lose Weight 13 Year Old
Not just adults are overweight. Teenage obesity is a dangerous problem that can promote serious medical conditions, such as type 2 diabetes. Fortunately, there are a variety of ways to shed excess pounds without counting calories or spending numerous hours in a gym. You can quickly lose weight by changing bad habits -- and creating a few new positive ones.
Exercise for at least an hour every day to shed pounds quickly. You can exercise for 60 minutes straight -- or break it up into shorter increments. Any type of physical activity counts such as dancing, jogging, riding a bike to school, shooting baskets at lunch or walking home instead of driving. You can also join a school sport or community program such as gymnastics or ballet. At home, stay active with chores or even interactive video games that are designed to get you physically moving.
Reduce your meal and snack portion sizes to quickly lose unwanted weight. Restaurants, school lunches and packaged foods are sometimes served in larger portion sizes, making it easy to overeat without even realizing it. Check the suggested serving size on food labels so that you don't end up eating two or more servings. It can take up to 10 minutes before you get the signal from your brain that you are full -- so eat slowly and stop eating when you no longer feel hungry.
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Eat breakfast every day. A nutritious breakfast can increase your metabolism, helping you to burn more calories throughout the whole day. Although high-fiber cereals and whole-wheat products are ideal, you can also snack on last night's dinner or on nuts and fruit. Breakfast can also keep you feeling fuller longer, preventing you from overeating at meal times or indulging in unhealthy snacks in between meals.
Avoid talking on the phone, watching TV, texting or playing video games while you eat. These types of distractions prevent you from hearing your brain's fullness cues. Instead, sit in the cafeteria or at the kitchen table during meals and snack breaks. Eat slowly, savoring every bite so that you feel satisfied even if you have less food on your plate than usual. Use silverware, taking time to cut up your food if possible -- this will help you to focus on your food and make it last longer.This article was co-authored by Pouya Shafipour, MD, MS. Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008.
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If you want to lose weight, know that you’re embarking on a long-term journey with significant health benefits. Instead of going on a drastic fad diet, focus on making small changes to your diet and lifestyle to meet modest weight loss goals at first. Focus on eating whole, healthy foods and getting physically active. Keep track of your progress and update your goals as you start to see some results and within a few months you’ll be well on your way to a healthier, happier you!
This article was co-authored by Pouya Shafipour, MD, MS. Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008. This article has been viewed 2, 861, 049 times.
If you want to lose weight as a teenager, try bringing a healthy packed lunch to school and leaving your money at home so you’re not tempted to buy junk food. When you find yourself getting hungry between meals, go for healthier snacks, like fruit, nuts, or Greek yogurt, to keep you going. You should also drink plenty of water every day, which helps reduce your appetite and keeps your digestive system healthy. If you want to lose weight quickly, try to exercise 3-4 times a week, whether it’s walking, swimming, lifting weights, or playing your favorite sport. For more tips, including how to stay motivated with your weight loss when you have a bad day, read on!
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