Due to peer pressure and harsh social environments, some teens can be especially sensitive about weight issues, and that's why it's important for parents and caregivers to provide support and encouragement to teens who want to adopt healthier habits. Effective ways to help include modeling healthy behaviors, encouraging teens to try new foods and activities, providing nutritious snacks and meals, and helping teens develop weight-loss plans that include a variety of exercises.
Step 1
Encourage teens to participate in daily physical activity, no matter how mild. Burning even a small number of extra calories each day can result in quicker weight loss and inspire teens to be more active. Teens don't need to go to a gym to get fit. Kids Health recommends taking neighborhood walks, doing chores, playing pickup sports and trying other new activities.
Step 2
Prepare meals and snacks that contain items from the United States Department of Agriculture's food pyramid. Its groups include low-fat and nonfat dairy products, vegetables, fruits, grains and lean proteins. Replacing fast foods, processed foods, prepared meals and convenience items with fresh, whole foods from the pyramid can save hundreds of daily calories for teens and rapidly accelerate weight loss.
Step 3
Sip water instead of soda or sugary fruit juice. Kids Health notes that most sports drinks and sodas contain about 150 calories per serving and offer little, if any, nutritional value. Regularly drinking water helps keep the body hydrated and may increase feelings of fullness before or during meals, saving even more calories.
Step 4
Watch portion sizes carefully. The Mayo Clinic says that it's not always necessary to eat everything on a plate to feel full and that teens should stop eating as soon as they feel they've had enough. Teens who have big appetites and normally eat a lot may want to load up on salad and fresh fruits or vegetables, which are low-calorie options that provide nutrients and may reduce cravings for high-fat and high-calorie foods.
Step 5
Vary exercise routines with a combination of strength training, stretching and aerobics, according to the American Council on Exercise. Though aerobics usually burns more calories than strength training, activities such as weightlifting, calisthenics, core exercises and plyometrics can increase muscle mass, which burns more calories at rest and will help teens keep weight off long term. Design a routine that includes stretching for warm-ups and cool-downs and incorporates strength training into at least two weekly workouts.
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