Weight plays a major role in the mental and physical well-being of today's teenager. The Weight-Control Information Network reports that an estimated 17.4 percent of teens were considered overweight or obese between 2003 and 2004. Given these statistics, achieving a healthy weight remains a challenge. As a developing teenage girl, you need the right nutrients to power you through sports, school work, part-time job and the everyday challenges of this life stage. Nutritious meals, family support and a positive environment complete the equation of healthy weight loss.
Choose Wisely
Teen girls need adequate nutrition to sustain growth and energy levels. The average teenage girl requires 1,800 to 2,100 calories per day, according to the U.S. Department of Agriculture's 2005 dietary guidelines. In an effort to manage your weight, don't skimp on nutrients. The Weight-Control Information Network recommends a balanced meal plan consisting of fresh fruits, vegetables and whole grains. The Nemours Foundation suggests that the fiber found in these disease-fighting foods curbs the temptation to pig out on high-calorie snacks. Don't forget calcium-rich dairy and lean protein, each of which helps to build bone and repair tissue. Meanwhile, skip the empty calories from sodas and sweetened beverages. Both contribute to the weight problems of teens and adults.
Pay Attention to Portions
Portion sizes are growing. What was once a standard-size cola has now become a 64-ounce sugar monster. According to the Weight-Control Information Network, many underestimate the amount of food served at restaurants and grocery stores. People unknowingly eat more when given more. Doggy bag half of your meal, share snacks with a friend and eat from a plate rather than the box. By doing so, you can downsize your portions and your waistline.
Eat Breakfast
As the most important meal of the day, breakfast stokes your metabolic furnace after a night without food. Not only does breakfast help improve behavior and school performance, it also assists in weight control. Teen Health says those who skip breakfast eat more by the end of the day and have higher body mass indices, or BMIs, than breakfast eaters.
Feel the Burn
Eating right is only part of the picture. To control weight, exercise is essential. Regular physical activity builds muscle and boosts metabolism--even at rest, according to Teen Health. By burning more calories than you consume, your body taps into fat stores. The result: weight loss. Slaving away at the gym is not necessary. Movement throughout the day--walking the dog, taking the stairs and shopping--counts toward your daily calorie burn. Meanwhile, limit sedentary activities spent in front of the television and computer.
Ditch the Diet
Teen Health discourages quick-fix weight loss approaches that produce only temporary results. Fasting, diet pills, restricting entire food groups and eating disorder behaviors can sap energy and lead to a cycle of unhealthy eating and growth patterns. To reach and maintain a healthy weight, the organization suggests a well-rounded lifestyle approach that involves a nutritious meal plan and regular exercise.
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