- 1). Write down your eating habits, daily physical activity levels, and whether you drink soft drinks or take medications. Keep a list of things in your life that you think could be contributing to weight gain.
- 2). Tell your mom or dad you'd like to make an appointment to see your doctor if you are taking medications and you want to go on an exercise program and change your diet. This is important because if you have certain health conditions and you are on medications, you need to make sure the lifestyle changes you plan to make are compatible with your health issues. Listen to your doctor's feedback. This applies if you are not taking medications but do have known health issues.
- 3). Visit a health food store or library with your mom or dad and ask them to help you find books on healthy eating. If you can afford it, buy a book or borrow one from the library on topics such as: "health foods" or "healthy eating." Make sure these are books showing the kinds of foods and recipes you wouldn't mind eating. Do nothing too extreme to begin with. You don't have to become Vegan or go on an apple cider vinegar fast to lose body fat!
- 4). Decide on how you'll fit an exercise routine into your day, discuss ideas and schedules with your parents. Join a gym or health club that offers fitness training for beginners. Most clubs have fitness instructors on site. Have an instructor show you how to use the machines and guide you in a good aerobics program using the equipment. Try to go three times a week for an hour. Also, hiking, swimming and cycling are among the best aerobic exercises and you can do.
- 5). Substitute unhealthy foods for healthier alternatives such as replacing candy with fruit. Eat less processed foods such as white flour products, sodas etc. Visit your nearest, large health food store and find healthier alternatives to processed foods you usually eat. Make gradual changes.
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