Get plenty of fresh vegetables and fruits. Eat them raw and cooked. Juice lacks fiber and can’t provide all the benefits of whole produce, so don’t replace your eating with drinking. Get protein every day. If you’re a vegan or a vegetarian, make sure you get adequate amounts of protein-rich foods like rice and beans, hummus, tofu, and nuts. Eat whole-grain carbohydrates for energy and minerals. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Yogurt, cheese, cottage cheese, and milk are delicious and provide essential calcium. To stay healthy while losing weight, focus on adding nutritious foods to your plate. Adding more protein to your diet can help boost your metabolism, burn more calories, and curb cravings. Set small attainable goals for yourself and plan a non-food celebration for your accomplishment.
Your parents are going to worry if they think you’re starving yourself. They’re less likely to worry if they can see that you are eating well and getting interested in food preparation.
Make sure you get breakfast! Skipping breakfast will make you hungry and low-energy. It may even lead to weight gain. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Alcohol is very high in sugar, and it’s best to avoid it if you’re trying to lose weight. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Try tasting every bite you take. Eat with your family. Eating with people you like can help you eat the right way. Most restaurants will serve you more than you need to feel full. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Avoid any crash diets that claim you can lose a lot of weight at once. Never take laxatives, skip meals, vomit, or take weight loss pills to lose weight. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source A major drawback to diets is that people can easily confuse a temporary diet with a way to live your life. It’s not recommended to live your whole life quantifying and calculating, as that can cause psychological issues for most people.
Talk to your pediatrician, who has a record of your weight over your whole childhood, and ask if you are an ordinary weight for your age. You might also ask: “I’d like to lose weight. How can I do this safely?” Your doctor might refer you to a nutritionist who can give you advice.
To strike a positive balance, try eating healthily but having the occasional treat. If you overeat, don’t beat yourself up. Let it go.
If you’re not competitive or don’t like teams, try solo exercise like biking, jogging, skateboarding, or walking. Get an exercise buddy. If you have a friend who enjoys exercise, ask if they’ll go on hikes with you, or join a dance class and learn ballroom dancing or contra dance. You can lift weights, but wait till you’re fully grown. You can’t build muscle if you haven’t gone through puberty. Using weights can increase your lean muscle mass, burn more calories, and help you to get better results.
If you lose a lot of weight very quickly, you might actually damage your body’s metabolism. This will make it hard for you to control your weight later on. [13] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Avoid compulsive exercise. This is when you feel like you can’t control your own urge to exercise—you must exercise, or you can’t relax. This is a warning sign that you may be developing an eating disorder.
If you sleep fewer than 9 hours a night, try adding hours on. You’ll lose weight for every hour you add (up to 11—after that, you’ll just confuse your body). To get enough sleep, get into a good sleep routine. Go to bed at the same time every night if you can, and do relaxing things before sleep, such as reading, chatting with family, or watching a comedy.
If you have trouble feeling comfortable with your current weight, consider talking to your friends about it. You don’t have to ask questions or beg for reassurance—just let them know that you’re having negative feelings about your body.
If the issue is that your parents are controlling, speak to a trusted adult. If the issue is that you have an eating disorder, you can speak to your school nurse or your doctor. Diets work better with family support.
If any of these are the case, talk to your doctor as soon as possible. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you think of your eating or your body as a problem, talk to a doctor.
If any of these are the case, talk to your doctor as soon as possible. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you think of your eating or your body as a problem, talk to a doctor.
