Since all teens grow and develop at different rates, it can be hard for them to judge whether they may need to lose weight or not. In general, a varied and complete fitness plan is a healthy choice for any teen and is likely to stimulate some weight loss. However, if a physician or dietitian recommends that a teen attempt to lose extra weight, there are a few additional strategies for her to try.
Considerations
Because of the prevalence of peer pressure among teenagers, girls may be more likely than others to try unhealthy weight loss methods such as diet pills or very low-calorie diets. In conjunction with losing weight, some teens are also at risk for developing anorexia, bulimia or another eating disorder. Consequently, it's important for parents and caregivers to keep a close eye on teen girls and monitor their weight loss plans to make sure that the girls are following healthy habits.
Exercise
Young girls and teens can benefit from longer periods of exercise than those recommended for adults. In general, teens should strive to be physically active in some way for about an hour each day, even if the activity isn't vigorous. The Cleveland Clinic encourages teens and young women who are trying to lose weight to adopt a plan that involves elements of flexibility, strength training and aerobics. Together, the three components prevent injury and burn calories as well as tone and build muscles.
Diet
The United States Department of Agriculture's food pyramid is a good guide for teen girls to follow in terms of diet. The pyramid recommends choosing foods from five main groups: low-fat and nonfat dairy products, lean proteins, fruits, vegetables and grains, particularly whole grains. Teens who eat a lot of meat protein can consider replacing some servings with beans, legumes, tofu or other plant-based proteins that are lower in calories and fat. HelpGuide.org also recommends subbing out certain high-calorie or high-fat foods for healthier alternatives, such as oatmeal for pancakes or club soda for soft drinks.
Pacing
Teen girls should pace themselves appropriately with weight loss plans and understand that the process takes time and investment. Slow progress, in many cases, may be more promising than rapid progress. The Centers for Disease Control and Prevention notes that people who lose weight at a gradual pace of 1 or 2 lbs. per week are more likely to keep the weight off over long periods of time than those who lose weight quickly.
Tips
It's important for teens to have support from family members and friends during the weight loss process. Those who eat meals with family and exercise with friends or a sports team may find it easier to lose weight and keep up healthy habits. Finally, it's helpful to encourage flexibility. A diet that permits eating any food in moderation is likely to be more favorable and successful than a diet than has strict rules or restrictions.
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