According to the American Academy of Pediatrics (AAP) more and more teen girls are turning to fad diets to help them lose weight. Teens who try these low-calorie diets are doomed for failure--they lower the metabolism and send hunger signals to the brain, leading to overeating. The AAP says most teen girls can lose one to two pounds a week without making drastic changes to their diet. Nemours says the best diet for teen girls involves replacing unhealthy habits with healthy ones.
Portion Distortion
Portions have gotten out of control over the past several years, making it extremely easy to overdo it in the calorie department. Even a few extra calories a day can add up to a few extra pounds a year. Learn about portion sizes from MyPyramid.gov (see Resources) and start measuring foods. The United States Department of Agriculture suggests using smaller plates and cups to help control portions. The Mayo Clinic says a great way to limit portions is to share meals and stop super-sizing.
Make Breakfast a Habit
Nemours says breakfast jumpstarts the metabolism, turning teen girls into calorie-burning machines while giving them energy for the rest of the day. Teen girls who skip breakfast are so hungry by lunchtime they tend to overeat. In addition, Nemours says breakfast skippers are more likely to be overweight. Breakfast doesn't have to be complicated; in fact, it's the perfect meal for whole grains and low-fat dairy foods like whole grain cereal (Cheerios, Total, Raisin bran) and low-fat milk or a whole wheat bagel with low-fat cheese slices.
Eat More Fruits and Vegetables
Fruits and vegetables are low in calories and high in fiber, vitamins and minerals and are good choices for any teen girl. The fiber in fruits and vegetables helps with feelings of fullness, making it harder to overeat. Nemours recommends five servings of fruits and vegetables a day. Try adding a banana to the morning cereal, frozen grapes with lunch, baby carrots as a snack, and a salad with dinner and those five servings will add up fast.
Don't Drink Calories
Drinking calories is so easy and can add up to a few hundred extra calories a day, says the Mayo Clinic. Instead of juice, soda and coffee drinks, teen girls should drink more water. To spice it up, try seltzer or unsalted club soda with a twist of lime.
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