Hi Karen, I’m 14 years old and way overweight. Even though it doesn't show that much I’m still very unhappy with my appearance. So I made a promise to myself that I would lose weight. I have been on the diet for about 1 week but I’m struggling to keep my promise. Can you help? - Danielle.

Karen's response

Dear Danielle,

What is really important Danielle, as a 14 year old, is to work out if you are really overweight or just experiencing gains in body fat and changes in body shape normally associated with puberty. Some girls find it hard to cope with these changes and start dieting in an attempt to lose weight .The risk is that if you follow some crazy fad diet that promises quick weight loss you may miss out on essential nutrients like calcium, iron and zinc which can interfere with your growth and development.

While it is vitally important to keep your body fat levels in check cutting out major food groups is not the way to go. The best way is to take things slowly and eat a healthy well balanced diet. Always eat breakfast. A bowl of wholegrain cereal with fruit and low fat milk or yoghourt is a great start to the day. Try to have plenty of fruit and vegetables and not too many foods and drinks that have little to offer nutritionally like chips, biscuits, confectionary and soft drinks. You may find it useful to see a dietitian who can work out a healthy eating plan for your whole family not just you.

Just as important as healthy eating is being physically active. It's amazing how many young women stop playing sport at a time when the desire for a fit well-toned body is so great. Even if you don't feel you're good at sport generally it's worth trying some new and different activities that you think you could enjoy. Have you tried funk dancing, jazz ballet, body surfing, roller blading or even getting some friends together for a regular game of netball? You really need to be physically active for at least 30 minutes each day.

As far as feeling good about yourself - well it's very important to be positive and surround yourself with positive people. Don't be afraid to try new things and give yourself every opportunity to achieve your own goals (as long as they are realistic) and always try to do your best.

Regards,

Karen Inge.