Faced with more fad-diet options than they can count, overweight and obese teens often feel at a loss when it comes to figuring out just how they should lose weight. But losing weight doesn't need to involve gimmicks or a complicated regimen. If you're one of those teens who needs to lose weight, you can reach your goal and improve your health by keeping it simple.
Benefits
If you are an obese teen, shedding those extra pounds will boost your mental and physical health. You will shop for the clothes you always wanted to wear, and you will exercise without running out of breath. In the long run, losing weight will substantially reduce your risks of chronic health problems, such as type 2 diabetes, heart disease and cancer, according to the American Dietetic Association.
Creating a Calorie Deficit
To lose weight, you have to consume fewer calories than you burn. The Dietary Guidelines for Americans estimate that teenage girls burn about 1,800 to 2,400 calories per day and that teenage boys burn about 2,200 to 3,200 calories per day. To lose one to two pounds per week, you will need to decrease your dietary intake by 500 to 1,000 calories per day. This deficit is considered a safe and healthy weight loss for teens.
Avoid Empty Calories
Teenagers have significant nutritional needs because they are still growing and developing. If you are a teen who is trying to lose weight, getting the vitamins and minerals you need is important. The calories you cut should be from foods and drinks with little or no nutritional value. Sodas, sweets and chips have little to no nutritional value and should be consumed only occasionally.
Get Active
Physical activity and regular exercise are imperative for weight loss during the teen years. Physical activity will not only increase the number of calories you burn, but also enhance your muscle mass and increase your basal metabolism. The Centers for Disease Control and Prevention recommends that all children, including teens, put in a minimum of 60 minutes of moderate-intensity physical activity each day.
Portion Control
Over the past few decades, portion sizes have increased tremendously, and as a result, so have waistlines. Reducing your portion sizes will automatically decrease your calorie intake and will help with weight loss. When you eat meats or proteins, stick to a single 3-oz. serving, which is about the size of a deck of cards. If you want pasta or rice, limit yourself to 1/2 cup at a time. Salads can be healthy, but limit your dressing to 1 or 2 tbsps.
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