More than 17 percent of American teenagers are overweight, according to the Weight-Control Information Network. Unhealthy eating habits and stress from peers, school and parents coupled with busy schedules leads to the rampant weight gain. As teenagers lose weight and develop healthier eating and exercise habits, they typically perform better in school, feel better emotionally and decrease their risk of developing serious diseases such as heart disease, diabetes, asthma and cancer.
Step 1
Increase the amount of fresh fruits and vegetables that you eat. You will be full longer, get sufficient vitamins vital to growth and reduce your cravings for sweets and high-calorie carbohydrates by indulging in fresh foods. Teens should get about two cups of fruit and two-and-a-half cups of vegetables every day, according to WIN.
Step 2
Choose fat-free milk and cheese products. You'll get the same amount of vitamins, protein and calcium important for growing teens as you do from the full-fat versions. You can reduce your calorie intake nearly in half by switching to low or no-fat versions of milk, cheese and yogurt. Aim for three cups of fat-free calcium-rich dairy every day.
Step 3
Eat at least five one-ounce servings of protein every day to build lean muscle and develop healthy organs. Good sources of protein include beans and lean cuts of meat. Muscle requires more calories to sustain than fat does, so the more muscles you have, the more calories you'll burn even when resting. You'll also feel more energetic when you eat enough protein.
Step 4
Pump up your energy with six, 1-oz. servings of whole grains each day. The bulk will keep you full longer and stave off late hunger pains. The nutrients from whole grains are vital to human growth as well.
Step 5
Limit the amount of saturated fat you eat each day. Female adolescents need about 1,800 calories a day and male teens need closer to 2,000. Fat contains eight calories per gram compared to protein and carbs that tap out at four calories per gram. Eat more and stay healthier by eating no more than 25 percent of your daily calories from fat sources such as peanuts, olive oil and fish.
Step 6
Stay physically active to lose weight fast. Stick with your regular activities, which should include at least an hour a day of accumulated physical activity. You'll be able to lose weight naturally and quickly without taking any drastic measures, according to the Mayo Clinic. You don't have to exercise for one hour at a time. All movement, including sports, physical education classes, walking and climbing stairs all count toward your daily goal.
Tips and Warnings
- Learn how to read food labels so you can stick to your diet. Keep your calorie intake at the right levels and pay attention to fat content.
- Teens often have a tendency to try drastic weight loss measures such as vomiting, diet pills and skipping meals. Unhealthy habits can lead to more serious complications and additional weight gain. When teens skip meals, they tend to overeat at later times or grab fast food full of fat and empty calories. Growth problems also can ensue following unhealthy eating patterns.
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