Eating habits often are formed in childhood and continue through adolescence. Overweight children usually grow into overweight teens and often follow a family pattern of obesity. Children's Healthcare of Atlanta recommends teens assess their weight by considering how their weight interferes with activities in which they want to participate. If weight gets in the way of playing sports, having positive self-esteem or getting involved in other activities, it may be time to consider healthy weight loss tips that can bring weight to more healthy levels.
Habits
Teens often carry over habits from childhood and develop new habits that they think will help them lose weight. Skipping meals is a very bad habit to develop to maintain a healthy weight. Teens who skip meals, especially breakfast, have a tendency to overeat later in the day and grab high-fat snacks. The body burns more calories when it receives food at regular times each day. More calories are burned from healthy meals than from quick snacks, whereas fasting or skipping meals can put the body into starvation mode when calories will be saved. Sugary drinks are common culprits of teenage obesity. While sports drinks may sound healthy, they are loaded with sugar and calories that add pounds. Drinking water and avoiding sodas, juice and energy drinks is a much healthier habit to form.
Read Labels
Teens should learn early how to read labels so as not be fooled into thinking certain foods are nutritious that only provide empty calories. Knowing the requirements for a healthy body and reading labels is one of the best ways to lose weight. The Weight-Control Information Network recommends a balance of food groups to reach and maintain a healthy weight. Teenagers should consume an average of 2,000 calories per day, more for athletes and those who are very active. Of those calories, only 25 to 35 percent should be from fat. To lose weight, keep fat intake on the lower side. The best sources of fat are from unsaturated foods such as olive oil, fish and nuts. Saturated and trans fats found in whole dairy products, meat, baked goods and fried food should be avoided when trying to lose weight and minimized when working to maintain a healthy weight. Serving sizes can be tricky on labels and should not be skipped over. What often looks like a single serving may actually be broken down into two or three servings on the label.
Portion Control
Once the bad habits are under control and teens learn how to read labels and gauge nutritional value in food, portion control is the final step to healthy eating. While packaged foods by law provide the fat and caloric count in each portion, there are tips that can help make sure teens don't overeat, because even good food contains calories that can add up. When eating out, teens should share meals, make a meal from a small appetizer or always ask for a take-out box and bring half of the meal home to make another meal. Keep track of how much is being consumed by focusing on eating instead of watching television or reading during meals.
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