The fastest way for teenagers to lose weight is simply to eat a healthy, well-balanced diet that meets their nutritional needs and to avoid the fatty, greasy foods commonly eaten during adolescence. If your teen is planning on following a diet to lose weight, be sure to consult his pediatrician before starting any diet plan.
Weight Loss
The average teenager burns between 1,800 to 3,200 calories per day, depending on her exercise level. Some teenagers who are engaged in sports, dance, and other activities may even have higher energy needs. Weight loss will occur when the teenager eats fewer calories than she burns, and fast weight loss will occur when the caloric deficit is high. By eating healthy and being physically active, weight loss can occur at a rate of several pounds per week.
Healthy Food Choices
Teenagers commonly eat foods that are high in calories, fat, and salt, and these foods often come from quick-serve and fast food restaurants. When trying to lose weight, however, teenagers need to avoid these foods and select healthier, nutrient-dense foods instead. Teenagers still have high requirements for nutrients such as calcium and iron, so the calories they consume on a weight loss plan need to come from fresh fruits and vegetables, low-fat meats and dairy, and whole grains.
Healthy Beverage Choices
A large portion of the calories consumed by teenagers often comes from beverages with low nutritional value. Drinks such as soda, fruit punch, and specialty coffees are usually high in sugar and low in nutrients. The American Dietetic Association recommends that individuals trying to lose weight avoid these empty calories and focus on drinking beverages such as water, tea, and sugar-free drinks because these beverages will not contribute to excess caloric consumption.
Physical Activity
No weight loss plan for teenagers is complete without exercise. The Centers for Disease Control and Prevention recommends that teenagers get at least 60 minutes of moderate to vigorous physical activity each day. This will not only increase muscle strength and cardiovascular health, but it will help the teens to burn more calories and lose weight faster.
Sample Menu
The following sample menu contains approximately 1,500 calories and would meet the nutritional requirements of a teenager who is trying to lose weight.
Breakfast: 1 c. cooked oatmeal with 1/2 c. peaches, 8 oz. skim milk, and 6 almonds
Snack: 1 small apple
Lunch: 2 slices whole grain bread with 1 Tbsp. natural peanut butter and 1 Tbsp. strawberry preserves, 1/2 c. low-fat cottage cheese with 1/2 c. fresh pineapple, 1 c. carrot sticks
Snack: 1 light yogurt
Dinner: 3 oz. grilled salmon, 1/2 c. cooked orzo, side salad with spinach, mushrooms, peppers, onions, tomatoes, 1/2 oz. almond slivers, and balsamic vinegar for dressing, 3/4 c. blueberries, 8 oz. skim milk
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