Once you’ve found a physical activity that you enjoy, aim to do it at least 3 times a week. Try to do some other kind of physical activity 2 other days a week. For example, if you love playing basketball, try playing basketball 3 times a week, and lifting weights twice a week. Switch activities if you get bored. If you get injured, stop doing that activity and go see the doctor.

Plan healthy rewards afterward to make the event more fun and enticing. Like, we’ll all go to yoga together, and then get coffee. Or, let’s go to the gym, and then go eat dinner. [2] X Research source

You don’t have to have the hour of movement be all in one go. For example, you could walk your dog for 30 minutes before school, and then play soccer with some friends for 30 minutes after school. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

If you’re not sure how to use the weights, a lot of gyms have introductory lessons, or ask someone you know to give you a lesson. [6] X Research source

Also do leg lifts, where you lie flat on your back and lift your legs up off the ground and back down. Remember that doing abs alone won’t burn belly fat, but it will build muscle. Take rest days in between your ab workouts.

Avoid sugary cereal and doughnuts. Not only are they really unhealthy, but they burn off quickly, leaving you hungry for another meal really fast. A bowl of whole-grain cereal with semi-skimmed milk and fresh fruit is a tasty, healthy breakfast. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Scrambled eggs with toast is a protein-rich way to start the day.

Try to avoid saturated fat, like butter or lard. But eat plenty of healthy, unsaturated fat, like fish and avocados. [13] X Research source Replace refined carbs, like white bread or chips, with unrefined carbs, like brown rice. [14] X Expert Source Laura FlinnNASM Certified Personal Trainer Expert Interview. 18 November 2019.

Don’t be too hard on yourself if you slip up and drink soda or juice. The point is to drink it as an occasional treat, and have water be your go-to beverage. [16] X Research source

If you find yourself very antsy during a long meal, and you want something to do with yourself, try pouring yourself another glass of water, or taking a quick break to walk around. [18] X Research source

Lots of fast food restaurants have healthier options on the menu that people just don’t know about. You could get a salad with low-fat dressing.

BMI shows you generally if you are underweight, a healthy weight, or overweight. However, it sometimes is inaccurate, because if you have a lot of muscle, it can claim that you’re overweight, when really you are healthy, and the muscle is just heavy. Girls naturally fill out as they hit puberty. The same fat that gives you breasts and a rounder butt gives you a bit of fat around the stomach. This is normal!

Losing 1 pound (0. 45 kg) a week might not sound like much, but it’s the healthy way to do it, and it really adds up. In just a year, you could lose 52 pounds (24 kg). Avoid weight-loss pills, laxatives, inducing vomiting, and under-eating. These are dangerous techniques that are really bad for your health. If you hear about your friends doing these things, check in with them, because that’s a sign of having an eating disorder, and they need professional help to get better. [22] X Research source

Eat before you get super hungry, because when you’re super hungry, you can’t make good decisions about nutrition, you just eat anything in sight.

Going to bed at a good time will reduce late-night snacking on junk food. [25] X Research source The same way you set an alarm to wake up, set an alarm to go to sleep. Going to bed at the same time every night makes you sleep deeply and wake up feeling refreshed. [26] X Research source Go to bed and wake up at around the same time on the weekends too. This might seem crazy, but it actually feels great and makes you lose weight. You can sleep in a little later on the weekends, but don’t stay up crazy late. [27] X Research source