Starting school overweight or obese can be a severe problem. Here is how to lose weight before school starts and get enough sleep. Sleep deprivation can make it harder to lose weight, especially if you’re trying to cut calories and keep the fat off your body.
Try going to bed and waking up at the same time each day, and stick to a regular sleep schedule, even on weekends. Eat healthy foods throughout the day. Ensure that every meal includes vegetables, fruits, whole grains, and lean protein sources.
Your best option for a healthy, happy, and successful weight loss program before the start of school is to start early, follow healthy diet and activity standards, and develop a support network that can help you achieve your reasonable goals.
How to Lose Weight Before School Starts
Setting Your Goal Weight
Write down your weight-loss goals and give yourself a deadline. Be as specific as possible when you do this; for example, instead of saying you want to “lose weight,” decide on a specific weight or size that you’d like to be. Keep your goals healthy and realistic at no more than one to two pounds per week.
Get active. You don’t have to follow a crazy exercise program to lose weight; you need to keep your body active. Go for a walk, ride your bike or participate in a summer sport. Focus on having fun and getting your body moving instead of just plopping down in front of the television for hours. Try to get at least 30 total minutes of activity each day — it’s fine if you don’t do the 30 minutes all at once.
Eating healthy meals. Start your day with a nutritious breakfast, such as oatmeal and fruit, so you won’t get too hungry and overeat later in the day. Have light lunch midday, such as a turkey sandwich or chicken salad. If your family eats dinner together, suggest a few healthy meal ideas, such as spaghetti squash and marinara sauce or baked fish and steamed veggies, to eat a nutritious dinner together.
Snacks Between Meals
Snack on nutritious foods when you get hungry. Between meals, it’s okay to have a couple of snacks as long as they are healthy options, such as a piece of fruit or a cup of yogurt. You should avoid junk food most of the time, but it’s okay to let yourself have a treat once in a while.
Drink plenty of water. Not only will water hydrate you and help you feel full, but it’s
a great way to cut calories. Sodas, juices and other sugary beverages contain a ton of sugar and calories. Swapping these drinks out for water can help you dramatically reduce your daily calorie intake.
Controlling your Eating
Avoid eating out of boredom. It’s easy to snack mindlessly if you have nothing to do. Find activities to occupy your time when you get the urge to munch. When you reach for a snack, ask yourself if you’re really hungry or eating because you have nothing else to do. Try not to eat in front of the television or on the computer because it’s easy to lose track of how much you eat when your mind is busy doing other things. Instead, consider exploring fitness apps to track your goals and connect with friends for support if you have a smartphone. Also, instead of sitting around when you talk on the phone, get up and go for a walk while you chat.
Talk with your doctor and parents before starting a diet or exercise program. If you’re already thin, weight loss may be unhealthy. However, if you obsess over weight loss and think you may have an eating disorder, talk with an adult you trust to get the help you need.