Healthy weight during teenage years can enhance girls' development, cognitive function and overall health. According to the National Eating Disorders Association, overweight girls are more prone to dieting and poor body image than normal-weight girls. For this reason, healthy weight management may also enhance girls' emotional well-being. Since diets often fail and may perpetuate emotional problems, a balanced dietary lifestyle based on healthy foods is suggested. Weight loss should not be attempted without a doctor's approval.
Small, Gradual Changes
Attempting to lose vast amounts of weight rapidly can pose numerous risks and challenges, including reduced metabolism from severe calorie restriction and inability to attain lofty goals. Rather than making multiple, significant dietary changes all at once, the American Dietetic Association recommends that overweight teenagers make small changes over time. Examples of small, realistic changes include switching from sugary soft drinks to low-fat milk or water, consuming more fruits and vegetables or enjoying meat as a side dish rather than the main course.
Practice Moderation
Diets that restrict entire nutrient groups, such as carbohydrates or fats, can be difficult to stick to and may damage health. A better option, according to the American Dietetic Association, is a diet that allows intake of all foods in moderate amounts. Excessive intake of foods high in sugar, fat and calories, such as fried foods, red meat, candy, potato chips and french fries, may lead to weight gain. However, enjoying such foods as occasional "treats" or in modest amounts is acceptable. Allowing occasional indulgences can also reduce feelings of deprivation, which is known to detract from emotional well-being or lead to overeating.
Explore Healthy Foods
Many nutrient-rich foods can satisfy the appetite and provide enjoyment during and after the weight-loss process. The American Dietetic Association suggests that overweight teenagers consider healthy versions of conventional desserts and snack foods, such as substituting high-fat ice cream with natural frozen yogurt topped with fruit and replacing white bread with whole grain equivalents. Healthy substitutions while cooking and dining out can also enhance weight loss. For example, lean ground turkey provides a nutritious, low-fat alternative to ground beef and fresh fruit is often available as a substitute for french fries. Many restaurants also offer lighter-fare entrees that incorporate vegetables and low-fat cooking techniques. When dining in or at restaurants, vegetables can be added to dishes to enhance nutrient-content and reduce overall caloric intake.
Stay Positive
A positive mental attitude can support weight-loss measures and emotional health in teenage girls. According to research published in the Journal of Youth and Adolescence in February 1998, adolescent girls whose mothers perpetually diet and hold negative self-beliefs regarding food and their bodies tend to develop similar behaviors and attitudes themselves. They are also more likely to overeat and struggle with weight than other teens. For this reason, efforts toward improving food and body attitudes is key for teenage girls and their families. Parents of teens and teenage girls alike can improve eating attitudes by focusing on healthy foods they can enjoy as a family, emphasizing a balanced dietary lifestyle over gimmick-based diets and by focusing on wellness over a specific weight goal.
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