How Can A Teenager Lose 20 Pounds?

If your teenager wants to lose 20 pounds, first check with her doctor. If her doctor agrees that losing weight is appropriate, there are strategies your teen can use to lose the weight she desires. Make small, deliberate changes that will help her create a calorie deficit and show her how to become more active throughout the day. She should plan on losing one to two pounds per week.

Small Meals

If your teenager is accustomed to eating large meals, help him reduce his caloric intake without being hungry by eating five to six small meals spaced evenly throughout the day. According FamilyDoctor.org, an example of a healthy breakfast is a cup of yogurt and a piece of fruit, followed by a sandwich and some fresh vegetables for lunch. Teach him not to skip meals, as skipping a meal may trigger him to eat too much later in the day. Plan his meals ahead of time.

Fat and Sugar

To lose 20 pounds, teach your teenager how to read the nutritional labels of the foods she eats to determine the fat and sugar content. She should not eat any foods that contain trans fats or high amounts of sugar. Help her make good choices by following the Weight-Control Information Network’s guidelines of eating “fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.” She should also eat protein-rich foods such as beans, chicken and nuts. Most fast food meals are high in fat and she should avoid eating those altogether.

Beverages

Encourage your teen to drink water throughout the day and avoid sugar-filled, calorie-laden beverages. According to “Reader’s Digest,” the average American drinks “nearly 90,000 calories a year, or 25 pounds” of juices and sodas. Avoiding beverages that do not satisfy his hunger will save him hundreds of calories a week. Those calories saved will help him create a calorie deficit and enable him to meet his weight loss goal quicker.

Lifestyle Changes

In his book, “The 7 Keys to Weight Freedom for Teens,” author Jay McGraw encourages teens to make everyday lifestyle changes by cutting back on the amount of television she watches, spending more time outdoors and surrounding herself with people who support her new choices. He says, “A healthy lifestyle loves company. Keep surrounding yourself with friends, family and other people who have the same motto-people who boost your spirit and confidence when the going gets tough.” Encourage her to make gradual lifestyle changes to keep her motivated and excited about losing weight.

Exercise

According to the Mayo Clinic, “Teens need about 60 minutes of physical activity a day—but that doesn't necessarily mean 60 solid minutes at a stretch.” Your teen can break up his exercise into smaller pieces throughout the day. If he is not interested in participating in sports, encourage him to take walks, ride his bike or in-line skate. Involve the whole family by signing up for a fun run and training together.