What are the good ways to lose weight at the age of fifteen

Losing weight at the age of fifteen can be achieved through adjusting dietary structure, increasing physical activity, improving sleep habits, controlling snack intake, and seeking professional guidance. Adolescent weight loss should be based on health and avoid extreme dieting or excessive exercise.

1. Adjust dietary structure

Three meals a day should be balanced with high-quality protein, whole grains, and vegetables and fruits. For breakfast, choose eggs, oatmeal, and broccoli, and for lunch, pair with brown rice, steamed fish, and cold spinach salad. Reduce the intake of refined carbohydrates and high sugar foods, replace some white rice with sweet potatoes, and avoid sugary drinks. The main cooking method is steaming and stewing, reducing the use of fried foods.

2. Increase exercise volume

Choose a combination of aerobic exercise and strength training, such as jogging, skipping rope, or swimming for 30-60 minutes every day, and weight training such as plank support and squats 2-3 times a week. The intensity of exercise should be gradual and avoid prolonged high-intensity training. Can participate in campus sports activities or family sports programs to cultivate long-term exercise habits.

3. Improve sleep habits

Ensure 7-9 hours of sleep per day, and a fixed sleep schedule helps regulate levels of leptin and ghrelin. Avoid staying up late doing homework or playing with your phone, and stop using electronic devices one hour before bedtime. Proper exposure to sunlight in the morning can help adjust the biological clock and improve daytime metabolic efficiency.

4. Control snack intake

Replace high calorie snacks such as potato chips and cakes with low sugar fruits, sugar free yogurt, or nuts. When purchasing food, check the nutrition chart and choose healthy snacks with less than 100 calories per serving. Avoid unconscious eating while watching TV shows or doing homework, and establish fixed meal times.

5. Seek professional guidance

If the weight exceeds the standard range significantly, it is recommended to consult a nutritionist or endocrinologist accompanied by the parent. Professionals will develop personalized plans based on bone age, hormone levels, etc., and if necessary, screen for pathological obesity such as polycystic ovary syndrome. Do not take weight loss medication or meal replacement products on your own.

During adolescence, weight loss should focus on body fat percentage rather than just weight numbers, and the monthly weight loss should not exceed 2 kilograms. Parents should assist in recording diet and exercise logs, and regularly measure body circumference indicators such as waist circumference and hip circumference. If abnormal symptoms such as menstrual disorders, dizziness, and fatigue occur, immediately stop the weight loss plan and seek medical attention. Maintain a positive attitude and view a healthy lifestyle as a long-term habit rather than a short-term task.