Being a teen is hard, but being an overweight teen is even harder. Every part of your life is equally challenging and can bring out the worst in you, but teen years are somewhat special as they are a person’s first encounter with certain hormones, emotions, interpersonal relationships and disappointments.

During the teenage years, one of the main goals for a lot of people is to fit in and be accepted in a group, and a lot of overweight teens have that problem as they feel they aren’t, can’t and won’t be accepted anywhere because of their physical appearance.

Thankfully, your body is like clay and can easily be shaped and moulded to reflect your wishes and desires. It does take a bit of effort and discipline, but if it will help you achieve your goals, it is definitely worth breaking a sweat.

Here are a couple of lifestyle and exercise suggestions for overweight teens to help them live through (probably) the toughest period of their life:

Drop Junk Food and Sweet Drinks

This has been said so many times already that it’s beginning to sound like a cliché, but sales numbers say otherwise. According to Coca Cola, the company serves more than 1.8 billion (!!!) drinks every day. The amount of sugar in sweet drinks is staggering, and not only does it affect your appearance, it is also ruining your health. Honestly, Coke is not something you can live without. Excess fat, on the other hand, is. If you’re having trouble supressing your appetite, you might try medication. There are appetite suppressants out there which are safe and a good supplement, such as phentermine, which can be found at

Avoid Running

Whenever “overweight” or “fat” issues are raised, “running” always seems to follow up as the only and the absolute best way to lose fat. Often you’ll hear arguments that increasing your heartrate and putting your body under stress for more than 15 minutes results in fat burning, and that if you want to lose weight you have to run for at least an hour. That is not 100 per cent true, and there are also other factors you must consider. First and foremost, if you’re overweight and you start running, you’re putting your knees and your lower back at enormous amounts of pressure. That can only lead to injury, and there isn’t a bigger demotivator than injury. The second argument is that running won’t have you lose that much weight, because that’s actually not what running is for in the first place. If you want to lose fat and keep your joints safe, you should…

…go for high intensity training routines

High intensity interval training, or HIIT, is an enhanced form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. Not only will you burn fat during workout, but also 24 to 48 hours after the workout. You will also build muscle mass, which also helps burn fat (more muscle = more energy spend = more fat burn). The best part of HIIT is that it’s not heavy on the joints, and is ideal for overweight people.

Tunnel vision

My final advice is most likely the most important one, too. And that is to have what I like to call tunnel vision. If you have a goal, if you strive towards something, imagine it as being at the end of the tunnel. You can only see what’s at the end of the tunnel, so don’t look around. Don’t ask other people what they think of you or of what you’re doing. Don’t listen to other people’s comments, don’t let anyone tell you what to do. Have tunnel vision and keep pushing forward. That’s probably the most important thing in life and should stick with you even when you’re out of your teens.