Losing weight as a teenager is relatively the same process as it is for adults; however, teens need to be extra careful to get enough vitamins and nutrients each day for their growing bodies. Teen obesity has been on the rise, and poor dietary habits and lack of exercise are to blame. The Centers for Disease Control and Prevention states that teen obesity rate has increased from 5 percent in 1980 to nearly 20 percent in 2008. Being overweight or obese can put you at a higher risk of developing several potential deadly diseases as an adult, including heart disease, stroke and type 2 diabetes.
Dietary Changes
The foods you eat have a significant impact on weight. The most basic teen weight loss plan is one that focuses on healthy eating. This includes eating the right foods, portion control and eating schedule. A free online tool for determining the types of foods you should be eating can be found at MyPyramid.gov. This tool, provided by the U.S. Department of Agriculture, gives teens personalized advice for weight loss. The types of foods you should be focusing on include whole grains, vegetables, fruit, low-fat dairy and lean meats. Teens need adequate nutrition since their bodies are still growing, so starving yourself should never be a weight loss option. The MyPyramid Tool will also teach you about portion control and how much you should be eating at each meal. Many teens are consuming far too many calories at each meal, so it’s important to learn about portion control. Finally, eating five meals per day—three meals with two snacks in between—can help to keep your metabolism high, which means that your body will be more efficient at burning calories. You can expect noticeable weight loss results within three or four weeks of switching over to a healthier diet.
Physical Activity
In addition to eating healthy, a consistent exercise program is an effective plan for losing weight. The Centers for Disease Control and Prevention recommends that teens partake in at least 60 minutes of physical activity per day, including running, biking, rollerblading, swimming, sports and related activities. Teens have become sedentary since the technology boom of the late 1990s, and video games, computers and TV have become popular after-school activities. Limit the amount of these activities to no more than a couple of hours a day. Simply by walking briskly for 60 minutes per day, you can burn 300 or more calories—that’s equivalent to almost a half pound of body fat per week. Consider signing up for sports, such as soccer, basketball or swimming. These type of activities can help you lose weight while having fun at the same time.
Teen Weight Loss Club
The Teen Weight Loss Club is a free at-home teen weight loss plan that has a three step approach to losing weight. First, you must take a weight loss quiz to determine why you haven’t been able to lose weight and learn ways to get started. Second, you must set goals you wish to achieve, such as promising to exercise each day, cut out soda from your diet, or lose 10 lbs. within six months. The final step is to keep a log book of your progress. This will help you stay on track with your weight loss goals. The Teen Weight Loss Club offers many different free diet and exercise resources to help you along the way. Remember to always check with your doctor before starting any new diet or exercise program.
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