Teenagers are under increased pressure to fit into a thin ideal based on media images of women and girls, according to Teens Health, which can lead them down a dangerous and self-destructive path as they attempt to lose weight. Teens who don't understand the fundamentals of healthy weight loss can slip into eating-disorder behavioral patterns and experience both physical and mental distress. It's important to address both physical and mental or emotional aspects of weight loss to keep your teen healthy and happy.
Diet
Teens, perhaps more than any other age group, are continually surrounded by unhealthy foods. Hanging out in malls movie theaters and restaurants on a regular basis leads to repeated bad food choices. Teens don't need to completely remove fun foods from their diets or police their meals, but they should have a strong grasp on nutrition. The American Heart Association recommends, both for losing and maintaining weight, a diet that consists mostly of plant foods like vegetables, fruits, legumes and whole grains. Pair these foods with lean meats and low-fat dairy if your teen isn't a vegetarian or vegan and you've got the foundation for a healthy and nourishing weight-loss diet.
Exercise
Teen years are a goldmine for physical activity. Encourage your teen to get involved in a school-sponsored sport or private lessons in tennis, swimming, dance, gymnastics or the activity of her choice. Teens Health points out that teens need 60 minutes of exercise per day. Let your teen choose the activity to make sure it's fun. She's more likely to stick with it if she enjoys what she's doing or participates with friends. It might take trying several activities before one sticks, but encourage her to keep trying new things. The Mayo Clinic says that it's fine to break up those 60 minutes per day into smaller chunks.
Social and Media Pressures
Banish the idea of thin and fat from your teen's vocabulary. Instead focus on health, according to the Mayo Clinic. Make sure your teen understands that all bodies are different and that a healthy weight for one person is an unrealistic weight for another. Take the time to talk about magazine airbrushing, digital movie and TV editing and body diversity to help teens think critically about the bodies they see in the media.
Be a Good Example
Make sure the entire family participates in the quest to eat better, move more and lose excess weight. If you prepare special meals or plan special activities, you may be isolating and shaming your teen rather than helping. Stop the fad diet cycle as early as possible and focus on wholesome foods and nutrition. Make sure your teen eats a good breakfast each morning, according to the Mayo Clinic, to improve metabolism and aid in weight loss. Remember that the things you do and say have a big impact on your teen. Consult professionals like doctors, counselors and eating disorder specialists if you feel like you need help.
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