According to the Mayo Clinic, teenage obesity is a growing problem in the United States. Female teenagers interested in losing weight quickly should focus on making long-term diet and physical activity changes. However, it's also important to balance your weight loss goals with a realistic body image and reward yourself for a job well done. It's easy for teens to get caught up in achieving "the perfect weight" which can be unhealthy and lead to body image issues. However, with the right approach, you can create lifestyle changes that will assist in losing and keeping the weight off long-term.
Step 1
Plan physical activity into your day. According to the Mayo Clinic, teens need 60 minutes of activity daily. If you have difficultly exercising for 60 minutes at a time, break the activity into smaller sessions. For example, you can take a 30-minute walk in the morning and a 30-minute bike ride in the afternoon.
Step 2
Chose activities that you enjoy. An easy way to lose weight quickly and meet the daily physical activity requirement is by joining an after school athletic team. Basketball, tennis, track and other organized activities will assist in burning calories and losing weight quickly.
Step 3
Start eating breakfast. Some teens think skipping breakfast is a quick way to shed pounds. However, according to the Mayo Clinic, eating breakfast will jump start your metabolism and prevent overeating during the day. Chose a meal that has protein for staying power, such as an egg white omelette with mozzarella cheese, fruit and milk. High-fiber foods, such as whole wheat toast or whole wheat cereal are also good options.
Step 4
Create a healthy eating plan. The Mayo Clinic offers an eating plan for weight lose that focuses on consuming plenty of fresh fruits, whole grains, veggies, lean proteins and limiting sweets and fats. A healthy eating plan, in conjunction with increased physical activity, will assist in losing weight quickly.
Step 5
Monitor portion sizes carefully. Eating without reading portion sizes slows down your weight loss efforts. Even too much of a low-fat food causes weight gain. Read labels and premeasure portions into small baggies.
Tips and Warnings
- Make smart snacking decisions. Schools have vending machines, high-fat foods and other temptations for teen girls trying to lose weight. Pack healthy snacks, such as grapes, low-fat yogurt, whole wheat pretzels and string cheese to avoid temptation.
- When planning for weight loss, make sure your goals are realistic, recommends the Mayo Clinic. Body image is a difficult issue for teenagers. Focus on incorporating healthy habits into your lifestyle and the weight loss will come.
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