American teens are in the midst of an epidemic of obesity. The prevalence of obesity in adolescents ages 12 to 19 grew from 5 percent in 1980 to more than 18 percent in 2008 according to the Centers for Disease Control. Estimate your teen's body mass index (BMI) using online sites such as found at Kids Health. A teen meets the criterion of being overweight if she has a BMI of 25 or higher; 30 or greater defines a teen as obese. Your teen can lose weight, feel better, look better and be healthier through simple lifestyle changes.
Set Goals and Monitor Loss
Your teen should set a target for how much weight he wants to lose, then talk with his doctor to establish a healthy goal. Weight should be measured around the same time every day. Weight will vary daily, but your teen should see a trend of weight loss over time. If he goes more than a week without any loss, he should try harder to implement the necessary steps.
Exercise and Activity
Adolescent obesity is linked to lack of exercise, according to sources including the American Academy of Child & Adolescent Psychiatry. Weight loss can be reduced to calories in versus calories out. If your teen becomes more active, he will lose more weight. Exercise and activity have the added benefit of boosting metabolism, so calories burn more efficiently. Your teen should explore school and community activities, clubs and sports teams to find activities he can enjoy and commit to. He can use online calculators such as at Health Status to estimate the calories burned in different activities. The greatest weight control results from at least 60 minutes of moderately vigorous activity, according to Weight-Control Information Network.
Monitor Calories
Your teen should learn about the calories and nutrition in the food she eats and know how to review calorie and nutrition labels. As a parent, you should be a good role model. Enhance your family's awareness of the calories in food you purchase and prepare. Replace high-calorie foods with healthier, lower-calorie options. Use online calorie counters such as Calorie King to estimate the calories and nutritional benefit of all the foods you serve. Drop foods with high calories from your shopping list and menu plans.
Lose the Simple Carbohydrates and Empty Calories
Encourage your teen to eliminate or reduce simple carbohydrates like processed flour, sugars and starches. Remove high-carb foods from your cupboards so they are not available, and discuss your child's eating habits outside of the home. Target and eliminate fast and snack foods, pastries, fatty, sweet, fried and processed foods. Get rid of simple carbohydrates like white bread, white rice and processed flour tortillas and replace them with complex carbohydrates like whole grain bread and brown rice. Reduce to a minimum your family's use of butter, margarine, fat, heavy oils, cheese and creamy sauces. Replace high-calorie drinks such as whole milk and soda with skim milk, water or low-calorie alternatives.
Eat Smaller Portions
Many adolescents with weight issues have distorted perceptions of serving sizes. Reduce your teen's portion distortion. Start measuring serving sizes, and follow portion sizes recommended for weight loss.
Eat Smarter
Stave off your teen's food cravings with vegetables, which stabilize blood sugars and reduce hunger pangs--and, they're nutritious, high in fiber and low in calories. Fill your child's plate and stomach with vegetables. If she resists eating them plain, incorporate vegetables into your menu by preparing stews, chili, curries, soups and stir-fries loaded with vegetables.
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