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Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it - and many would be better off staying where they are. You may want to weigh less or more or even look like someone else, but those goals may not be healthy or realistic for you. You may look at magazines, advertisements, and TV and wish you looked more like the models and actors do, but that's a sure way to set yourself up for disappointment. No magical diet or pill will make you look like someone you weren't meant to be. So what should you do about weight control? Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian. He or she can compare your weight with healthy norms to help you set realistic goals. If it turns out that you would benefit from weight loss then you can follow a few of the simple suggestions listed below to get started. Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't permanently changed their habits. Therefore, the best weight management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible! Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that might benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight management programs. But remember, you should all work together in a friendly and helpful way - making weight loss into a competition is a recipe for disaster! Watch your drinks. It's amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea. Get moving. You may find that you don't need to give up calories as much as you need to get off your behind. And don't get stuck in the rut of thinking you have to play a team sport or take an aerobics class. Try a variety of activities from hiking to cycling to rowing until you find ones you like. Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house - anything that gets you moving. Your goal should be to work up to 30 to 60 minutes of aerobic exercise at least three to five times a week, but it's fine to start out by simply taking a few turns around the block before bed. This may also help you to avoid becoming a TV, video game, or Internet junkie! Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.
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