Weight & Fitness

Take care of your body

Sometimes your feelings and emotions can make you want to jump off a cliff into a warm bowl of cheese dip. We've all been there, but it's important to know what's happening so you can find other ways to cope when you need it.

Tip: Take a deep breath and a step back. Dealing with tough feelings is hard. Set the food aside and call a friend, take your dog for a jog, or play a game on your phone.

More good, less bad

Sometimes it’s hard to know what to eat and how much of it is ok. Focus on building a healthier plate with more good food choices than bad ones.

Tip: Start by filling half of your plate with fruits and vegetables. Leave the other half for lean protein and whole grains. Don’t cheat yourself by piling your plate to the ceiling.

Get your Zzz's

"Plugged in" 24/7? Try not to take your busy day (and gadgets) to bed with you—make a sleep routine that allows you to "unplug" and get about 8 ½ to 9 ½ hours of sleep.

Tip: Try going to bed and waking up at the same time every day to get your body on a sleep schedule. And turn your phone off or on silent to make sure you’re not waking up with every text.

Be Mindful

Do you eat when you're not hungry? People eat for lots of reasons other than hunger. But if you eat when you're not actually hungry, then you’re more likely to gain weight.

Tip: If you have a craving for chips, stop before you open the bag. Ask yourself if you're really hungry. Wait 5 minutes. If you're still hungry, go for it! Grab a handful and put the bag away to avoid temptation.

Pack a colorful lunch

Tip: Use darker-colored bread for sandwiches (like whole wheat), add a protein like lean turkey or tuna, and top it with tomato and lettuce. Finish it with a piece of fruit, and if you go for a sweet treat, make it bite-size, not king-size!

Don't drink your calories

Soda and other sweetened drinks (like fruit and energy drinks) have lots of added sugar, which is bad news for your body and waistline. Do you really want to jog about 50 minutes to burn off the calories from a 20 oz. soda?

Tip: Drink water when you're thirsty. Carry a re-fillable water bottle with you so that you can sip it throughout the day. Add fresh lemon, lime, or cucumber for a twist.

Grab breakfast

Mornings can be rushed, but making time for breakfast is important. Your mind will be sharper, you'll have more energy, and you won’t be starving by second period.

Tip: Keep it simple. Leave a stash of breakfast bars in your locker for days that you're running late. If you don't have any in the pantry, ask to go shopping with your mom or dad and pick some out for yourself.

Own your style and body

You think: I wish I had her style. Ugh...and I WISH I could fit into her clothes!

You might: Reach for a cigarette because you think it will make you feel pretty like her.

You could: Own your own style and your body! Listen to how you talk to yourself and ask, "Would I say that to my best friend?" Sometimes we can be our own worst critics.

Bottom line: Girls who smoke are often too hard on themselves and think poorly about their bodies and how they look. Try finding what you like about your body (even if it's one thing) and play it up with your own personal style!

Ditch black and white thinking

You think: I really want to eat all this. But I shouldn’t have it because I’ll get fat! :-/

You might: Reach for a cigarette because you think it’s going to keep you from eating dessert and stay thin

You could: Say goodbye to black and white thinking. One dessert isn’t going to make you fat. You can always ask for a small portion. If you always say no to certain types of food, you’ll feel deprived and might pig out later.

Bottom line: All things are fine in moderation, except smoking!

Smoking & food restriction isn’t the answer

You think: I'm going to eat as little as possible, and then I’ll feel better about myself.

You might: Reach for a cigarette because you think it’s going to help you control your appetite

You could: Get the facts about nutrition! Your body needs enough calories to function (think three healthy meals and two snacks a day). Restricting often leads to bingeing, which will only make you feel worse.

Bottom line: Smoking won’t help you lose weight. The best way to lose or maintain a healthy weight is through healthy eating and exercise.

Obsess less, smile more

You think: Man, I wish I could get rid of these curves. I’ve got to fit into this dress.

You might: Reach for a cigarette because you think it will help you check out and forget about your body.

You could: Be present for your life and not use cigarettes to check out, even it feels uncomfortable.

Bottom line: All the time you spend obsessing about your body is time wasted on things that make you feel good. Next time the feeling hits, grab a friend to distract you until it passes.

Rewind & rewrite the negative tape

You think: Eek! I totally blew my diet.

You might: Smoke because you think it will calm you down and make you feel less guilty.

You could: Rewind and rewrite the negative tape playing in your head. What’s done is done! Make your next meal a healthy choice to balance it out.

Bottom line: Smoking can actually make you feel more nervous and anxious. Stay at the table and talk with your friends until the feeling passes.

Learn to take a compliment

You think: Why did she say, "You look great in those jeans!" What is she trying to say...I'm fat and these jeans make me look thin?

You might: Smoke because you feel rejected and bad about yourself.

You could: Take a step back and ask yourself if you were being overly sensitive. And then remind yourself that cigarettes promise a lot, but don’t deliver.

Bottom line: It's easy to be overly sensitive if you're not feeling good about yourself. Instead of smoking, try simply saying thanks and talk it out with a friend later.

Be comfortable in your skin

You think: Ugh. Why does he always reach for my love handles when he hugs me?!

You might: Smoke because it makes you feel like you’re doing something (anything) to ditch what he calls your "cute belly"

You could: Acknowledge that it’s normal to have a little curve. Do you think Beyonce hates her curves

Bottom line: Being comfortable in your own skin is tough! But take a deep breath and repeat this when the pressure is suffocating, "in this moment I am fine."

Avoid extremes

You think: Another hour running and I’ll feel better about myself.

You might: Smoke after your workout because you don’t want to eat after all those calories you just burned.

You could: Be honest with yourself. Are you so focused on getting slim that you’ve lost sight of what’s healthy?

Bottom line: Going to extremes isn’t the solution, but sometimes you might get too deep to see that over exercising and smoking are both unhealthy and dangerous.

Feel (don't stuff) your feelings

You think: I feel so lonely right now. I can’t believe I didn't get invited to the party.

You might: Reach for a cigarette and another piece of chocolate—anything to stuff your feelings and pretend you're okay.

You could: Take a timeout. Ask yourself, "What's really going on?"

Bottom line: Feel your feelings. Cigarettes and food won’t stuff them forever. Having a good cry might be the kinder, softer option. Just remember to pick yourself up and do something nice for yourself!

Compare too much?

You think: She gets all the guys and looks great in everything.

You might: Smoke that cigarette because that’s what she does. And she's thin and popular.

You could: Stop comparing. She might seem like all that, but you don't know how she really feels. She could be thinking the same thing about you.

Bottom line: It's easier to learn to like yourself than become a different person. Start by naming five things you like about yourself and go from there.

Build & strengthen muscles

Are you spending lots of time in the weight room but not seeing results? Don’t blame your workout routine. Athletes who smoke tend to be weaker and have less muscle mass compared to athletes who don’t smoke. That’s because when you smoke, less blood and oxygen flow to your muscles. This makes it harder to build muscle.

Boost your energy

Have you noticed that your muscles become tired during sports or exercise? That’s because smoking reduces the amount of blood flow to your muscles and the amount of oxygen found in the blood. Your muscles need a constant supply of blood and oxygen to make enough energy to perform during exercise. If your muscles aren't able to make enough energy to keep them going, they become tired faster.

Give your lungs TLC

Do you find yourself short of breath after a tough workout? Your lungs may be trying to tell you something. Teens who smoke have smaller, weaker lungs than teens who don't smoke. That is because smoking stunts the growth of your lungs. Smaller lung capacity makes it harder to exercise. You will have less endurance and will get tired more easily than other people. If you keep smoking, your lungs may never grow to their maximum capacity.

Be a top performer

Did you know that smoking just one cigarette can knock you off your game? That’s because smoking decreases oxygen flow to your brain. Your brain requires a lot of oxygen for top performance—about 20 percent of the oxygen in your entire body is used by the brain! Cigarette smoke contains carbon monoxide, the same poisonous gas found in car exhaust. When you inhale carbon monoxide, it reduces the amount of oxygen available to your brain. A lack of oxygen to the brain can cause you to feel sluggish, have poor body coordination, and make more mistakes on and off the field. It can also cause you to feel dizzy or to faint during sports or exercise.