Do you get teased about your weight in school? Are you tired of failing gym class? Or do you just want to be healthier? Read on!
Steps 1
Exercise. This may seem obvious, but some people either just don't get it, or they do but don't do it right. Start with 5 minutes of stretching, then walk around the block, do as many push ups and crunches as you can. Then cool down again by stretching.
If you have trouble starting an exercise routine, you can help by just getting off your butt. Instead of spending your free time on Facebook, in front of the TV, or playing computer games, dance to upbeat music, play football with you friends, clean your room, rent workout DVDs from the library, get an active hobby or a pet! You will get exercise!
Steps 2
Join a sport. There are so many sports out there, one must be perfect for you. If you are overweight, one of the best sports for you to get involved in is swimming. It is a gentle exercise, and exercises your whole body.
Steps 3
Drink a lot of water. Believe it or not, this actually helps you lose weight, the recommended amount of water to drink is 64oz. Though this may seem a lot, really it only comes down to 4 tall glasses of water, drink one when you get up, one when you come home from school or at lunch, one at dinner, and one at night. One way to know that you are getting enough water is if your urine is clear. You also should drink before, during, and after any sort of exercise, as you need to replace the water you lose in sweat.
Reduce soda-drinking to no more than one or two a week. Sodas are full of sugars and empty calories that provide no nutritional value.
Steps 4
Eat healthy. One of the best ways to start is by eating a big breakfast. You may not realize it but your body just went 8 or more hours without food. If you don't eat, it will go into starvation mode, and you will overeat at lunch and dinner, then your body won't use all of it and will get fat. Also eat way more fruits and veggies than breads or meat. Eat fruit in moderation though, because it is naturally high in sugar. Stay away from over-processed foods, as they contain a lot of fat, sugar, and salt, and hardly anything good. Also, if you eat your big breakfast, it will kick your metabolism into high gear, giving you lots of energy, and you burn fat!
Identify unhealthy habits. Many teens have and afternoon snack where eat things such as cookies, chocolate milk, ice-cream etc. Try to replace those foods with something healthy. Don't eat if you're not hungry.
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Tips
Keep hydrated
Like everything, this will take time, just be patient, you will get results.
Try fun workouts to keep things exciting, for example, dancing.
If your parents give you a chore, make it fun and make it exercise! put on some headphones and strap on ankle or wrist weights while you do the dishes or clean something.
Try doing squats while you brush your teeth—it gets some exercise in when you have no time.
Walk or bike to school if you are close, instead of taking the bus or having your parents drive you.
Get your family and friends into healthiness, too! It won't be very easy to sit at the dinner table and eat your body-smart foods if your family and friends are pigging out!
Don't deprive yourself from all the yummy stuff. Have one snack on Friday as your reward.
Try jogging and running a lot if you have the time.
Warnings
Don't push yourself too much, you will not be able to do very much without hurting yourself the first day, gradually build your fitness level.
If it hurts when you stretch, ease up, you don't want to tear something.
Remember to cool down after a workout.
Give yourself a rest every workout or so, that way your body can repair itself and actually have time to build the muscle you've worked so hard at exercising. You don't want to do it all over again do you?
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