Ways For A Teen To Be Healthier & Lose Weight

When it comes to teens ages 12 to 19, the Centers for Disease Control and Prevention estimate that 18 percent are considered overweight. As your teen ages, changes in the body can make weight gain easier, which means that being healthier to lose weight becomes more important. Luckily, losing weight and being healthy as a teen may mean simple, healthy lifestyle changes that you, as a parent can feel good about. Encourage better food choices and ways to get moving to keep your teen feeling good.

Buy a Pedometer

Institute a walking program for your teen by purchasing her a pedometer so that she can see how many steps she takes each day, suggests Dr. Vernon Barnes, a physiologist at the Medical College of Georgia's Georgia Prevention Institute. Set a daily goal of 10,000 steps, and challenge your teen to meet that goal each day. You may find that the pedometer gives her more incentive to walk instead of drive, or take the stairs over the escalator to sneak in more exercise each day.

Milk Instead of Soda

The typical sugary sodas and fruit juices offered in school vending machines aren't doing your teens any favors. A study published in the American Journal of Clinical Nutrition found that milk-drinking is typically diminished in the teen years in favor of less-healthy drinks. The study also found that teens who consumed white milk daily weigh significantly less than those who had little milk in their diets. Offer milk or water to cut back on empty calories from unhealthy drink sources.

Team Sports

Encourage your teen to join a team at school that causes him to move more. A sports team or an outdoor enthusiasts club can provide him with opportunities for exercise. Most high schools offer fitness facilities such as gyms, pools and weight lifting rooms. Talk to your teen about them, and allow him to try a variety of teams and clubs to find one that he is comfortable with.

Packed Lunches

When you send your teen to school with a few dollars for cafeteria food, you're giving her permission to eat unhealthy, processed and calorie-laden foods that won't help her function better at school. KidsHealth.org, a division of the Nemours Foundation, recommends packing a lunch because it gives your teen control over her nutrition choices. You can offer high-fiber and high-protein choices that will sustain her energy throughout the day, instead of making her feel tired and sluggish. Choose from healthier offerings like sandwiches on whole wheat bread, pitas and fruits and vegetables.

More Sleep

Your teen's sleep cycle may have more to do with his expanding waistline than other variables. Research performed by the Associated Professional Sleep Societies found that teens who slept less were at a higher risk for obesity. Make sure that your teen gets plenty of sleep by removing electronics from his room, sending him to bed early and imposing a weekday curfew. Encourage early rising over late-sleeping and promote an environment conducive to sleep.