I’m 13 years old male and 227 pounds. How to get down to 120 pounds?

Hello, Mason.

Firstly, I commend you for seeking information about your health and wanting to make positive changes. It's important to approach any health or weight concerns with the right guidance, especially at your age when your body is still developing.

There are a variety of reasons why someone might weigh more than the average for their age and height. Here are some possible factors:

Diet and Caloric Intake: Consuming more calories than the body expends can lead to weight gain. This could be from eating large portions, consuming high-calorie foods and beverages, or snacking frequently.
Physical Activity: A sedentary lifestyle can contribute to weight gain. If you're not engaging in regular physical activity or exercise, your body won't burn as many calories.
Genetics: Some people are genetically predisposed to weigh more or gain weight more easily.
Medical Conditions: Some medical conditions, like hypothyroidism or certain hormonal imbalances, can lead to weight gain or make it harder to lose weight.
Medications: Some medications can cause weight gain as a side effect.
Emotional Factors: Emotional eating or eating in response to stress, sadness, or boredom can contribute to weight gain. This can establish an unhealthy relationship with food.
Lack of Sleep: Not getting enough sleep can lead to weight gain and increased appetite. The hormones that regulate appetite can be affected by sleep deprivation.
Environmental Factors: Sometimes, people might live in an environment where it's difficult to access healthy food options, or there might be cultural or family practices that encourage overeating.

If you're serious about wanting to reduce your weight, here are some steps to consider:

Healthy Eating: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Try to reduce your intake of sugary drinks, fast food, and processed snacks.
Regular Exercise: Engage in regular physical activity, tailored to your preferences. Whether it's walking, cycling, swimming, or team sports, find something you enjoy.
Sleep: Ensure you get a good night's sleep. For teenagers, 8-10 hours per night is recommended.
Emotional Support: Talk to someone you trust about your feelings and your goal to lose weight. This could be a family member, friend, teacher, or counselor.
Set Realistic Goals: Weight loss is a journey, not a race. Set small, achievable goals and celebrate your progress.

Remember, it's essential to focus on overall health, not just the number on the scale. Building healthy habits now will benefit you for the rest of your life.

Good luck!