Nearly 18 percent of teens are obese, according to 2008 statistics from the Centers for Disease Control and Prevention. Teen obesity is a serious health issue that increases the risk of developing several potentially deadly diseases as an adult, so it's vitally important for overweight teens to lose weight safely without affecting their body's growth. No teen should ever partake in any sort of "fad diet," which could stunt growth and often only offers short-term weight loss. The key is to educate teens about how to live a healthy lifestyle rather than how to lose a quick 10 pounds.
Step 1
Consult your family doctor to make sure that you indeed do need to lose weight. Teens need slightly more body fat than adults, so don't assume you're overweight until you get checked by a doctor. You can do an optional preliminary check at home using a free online tool. To see if your body falls within "healthy" standards on the body mass index, or BMI, scale for teens, use the CDC's online BMI percentile checker for teens (see Resources).
Step 2
Eat five small meals spaced out evenly throughout the day. Eating more often will help keep your metabolism high. The primary food groups you should be consuming include vegetables, fruits, whole grains and lean meats. Practice eating smaller portions, especially when eating sugary snacks or drinking soda. Limit the number of empty calories consumed each day, such as from sugary drinks, candy and other sugar-filled snacks. It's important to eat at least five servings a day of fruits and vegetables in order to get the proper nutrients required for healthy growth in teens.
Step 3
Engage in plenty of activities each day, such as sports, biking or swimming. Children who watch too much TV or play video games are at an increased risk of becoming obese. The CDC recommends two hours or less of TV and video games each day. Furthermore, Dr. Mary L. Gavin of KidsHealth.org recommends that teens get at least 60 minutes of exercise per day. Exercise will not only help teens maintain a healthy weight, but it also instills healthy lifestyle habits for when they become adults.
Tips and Warnings
- Eat slowly. It takes your brain approximately 20 minutes before it "realizes" that your body is full. Do something active or keep busy during those times that you're feeling bored or upset. These are times when eating often soothes the issue at hand. Instead, engage in an activity to take your mind off things for awhile.
- Don't completely cut out all of your favorite snacks. It's still OK for teens to eat sugary snacks in moderation, such as having a small ice cream cone on a hot summer's day. Just limit the portion size. Never starve yourself to lose weight. This can lead to serious health problems. You will see weight loss results by simply eating healthier foods and being active. Don't get down on yourself if you "cheat" on your healthy diet. This is not a short-term diet plan, so you need to ease your way into eating healthy as you grow older.
Things You'll Need
- Healthy foods
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