Teen obesity affects about one-third of the U.S. population, according to CBS News Health. That equates to approximately 11 million overweight or obese teens, all of which face increased risks of developing one or more of over 20 different obesity-related diseases as they get older. Teen weight loss, therefore, is a topic that should be addressed right away. Excess fat in the hip area is a problem most often found in girls, and there's no way to "spot treat" this area for weight loss. Instead, you must focus on a whole body weight loss regimen to drop the weight. Fat is burned from the most concentrated parts of the body first, and then from parts of the body with lesser amounts of fat.
Step 1
Consult your doctor before beginning a diet and exercise program. This is an important step for teens because their bodies are still growing and thus aren't always ready for a specific diet and exercise regimen. Once your doctor gives you the OK, you're ready to start slimming those hips.
Step 2
Eliminate empty calories from your diet, such as those from soda, energy drinks, non-fruit juices and sugar-filled snacks. Instead, KidsHealth.org recommends eating five servings of fruits and vegetables per day. Also eat plenty of whole grain food items that are low in sugar, such as whole wheat bread and cereals. Drink low-fat or skim milk rather than whole milk or chocolate milk. Three to five small meals per day is ideal.
Step 3
Exercise at a moderate level (brisk walking) five days per week. Each exercise session should last between 30 and 60 minutes. An alternative to exercising would be to play an active sport five times per week, such as soccer, basketball or swimming. Exercise will boost your metabolism, which helps your body burn fat even when you're not working out.
Step 4
Drink plenty of water throughout the day. KidsHealth.org recommends at least four to six 8-ounce glasses per day. Replacing sugary sodas with water is a great way to instantly cut approximately 200 calories per day from your diet (one soda per day). A 200 calorie per day reduction equates to a loss of nearly a half pound of body fat per week.
Tips and Warnings
- It's much easier for a teen to follow through with a healthy diet if the parents eat healthy as well. When eating fast food, opt for the "healthy" or "low-calorie" menu options found at most fast food chains today.
- Never take diet pills or related weight loss supplements because they can be very harmful in teens. Don't overwork or starve yourself in order to get quicker results; this is counterproductive and can lead to injuries and eating disorders. Healthy weight loss occurs at a maximum rate of one to two pounds per week. Don't give up when you don't see results after a few weeks. It will take a minimum of four to six weeks to see any significant weight loss results. Some teens may notice their hips thinning out around this time, while others may need six to eight weeks before the excess fat around the hip area begins to lessen.
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