Teen obesity is a growing problem, with overweightteen.com reporting that nearly one in five teens is overweight, many of them in the obese range. Eating disorders such as anorexia and bulimia affects as many as 3 percent of women, according to the South Carolina Department of Mental Health. True health and a healthy weight lie somewhere between those stats. When a teen begins a weight-loss plan it's essential that she has realistic goals and appropriate support and encouragement along the way.
Make a Plan
Most diets fail in the long run because everyone--teens included--see them as temporary. Getting involved in a weight loss group such as Weight Watchers or Sparkpeople will give your teen the opportunity to participate in a life-long healthy lifestyle. Many commercial weight loss programs modify their programs to make sure that teens are getting the nutrition they need while restricting calories. If you are very overweight, check with a doctor before beginning any weight loss plan.
Make Small Changes
Take a look at your diet and see where small changes can make a big difference. If you drink two or three sugary sodas per day, cutting out two of them, at 150 calories each, can save your more than 30 pounds over the course of a year, based on one pound equaling 3,500 calories cut from your diet. Cutting out a one-ounce bag of chips at 150 calories per bag will give you another 16-pound weight loss over a year. Substitute flavored water for your soda and carrots or celery for the crunch of the chips. Use a calorie calculator such as the one provided for free (with free registration) at sparkpeople.com to see what you can lose over the course of a year by cutting out a few foods.
Make Time for Exercise
Exercise doesn't have to be tedious. Unfortunately, overweightteen.com reports that 25 percent of teens get no exercise. And mayoclinic.com reports that teens need 60 minutes of activity per day to maintain health. It's important to note that any sort of added activity counts as exercise. You don't have to run on the track, but you can take the stairs at your school or park your car as far away from the door as possible. You might even get creative and start a dog-walking business that will force you to take a walk at least once a day--while earning some money.
Make Friends
If there are other teens at your school who are trying to lose weight or get healthy, support each other with challenges and accountability. Keep in touch with each other via text messaging and other social media to keep each other on track during the day. You can meet formally if you want, but staying in touch in any form will help you feel that you're not alone and that you can be successful.
Make Interim Goals
While overall health is the ultimate goal, you'll feel more motivated if you create goals for short-term success. For instance, promise yourself a mani-pedi or an hour of laser tag if you lose 10 lbs. It's best if your rewards aren't all food-based, but giving yourself the occasional planned treat can help you feel less deprived as you move forward with your plan.
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