Weight Loss Tips For Teenagers

If you are in your teens and overweight, you may begin a weight-loss diet because you want to be part of the "in" crowd, or because you want to look like your favorite celebrity. Being overweight as a teenager can lead to judgment and taunts from peers, and many teenagers desperately turn to the latest fad diet in a bid to lose weight quickly. These diets rarely work, and can have unhealthy repercussions. In order to lose weight permanently and healthily, it is important as a teenager to become informed about nutrition and sound dieting practices.

Breakfast

Teenagers often skip breakfast or grab a snack due to waking up late and being in a hurry. If you are a teen that frequently skips breakfast, you should change this habit, as skipping breakfast can cause your metabolism to slow down and affect your energy levels. Start a health journal and write down some weight-loss goals. Eating breakfast every day should be one of your most important goals. Make a big check mark every day you meet your goal, and at the end of the week, give yourself a reward, such as making time to do something you really enjoy. Healthy breakfast choices include oatmeal, fresh fruit, eggs and toasted rye bread.

Snacks

Many teenagers live of snacks rather than sitting at a table to eat a meal. If you only eat snacks, make it a goal to eat several meals every week at the table. When you do eat a snack, rather than eating chips, cookies or pastries, chose a food that also contains nutrients. Bananas, apples or raw carrots are optimal healthy snacks. Nuts contain healthy fats, or pick a whole-grain bread with peanut butter or cottage cheese for fiber and protein.

Lunch

Fast foods restaurants are usually popular with groups of teens at lunchtime. You do not need to avoid fast food restaurants completely, but ordering a burger, fries and soda is not a good idea if you want to lose weight. Choose a salad instead of fries, and ask for a grilled chicken sandwich instead of deep-fried nuggets or onion rings. Discarding some of the bread from your sandwich will also cut down the calories. Ask for a healthy dessert such as a low-fat yogurt, or carry some fruit with you to eat after your meal. Soda drinks contain high levels of sugar and should be avoided. Drink water or low-fat milk.

Dinner

A healthy dinner should consist of a large salad or fresh vegetables and a lean protein such as grilled fish, chicken or tofu. Because many parents are very busy, they find it easier to buy foods that require very little preparation, such as prepared meals or pizzas. Speak to you parents if you are concerned about your diet, explaining that you would like to eat more unprocessed nutrient-rich foods, and offer to help with the preparation if your parents are pressed for time.

In her book "The Beck Diet Solution," writer Judith Beck says the absolute most important weight-loss tip she can share is to only eat off a plate when sitting at a table, with the TV and computer turned off. According to Beck, when you eat this way, you are less likely to overeat, and you will feel full for longer. When eating your evening meal, sit at the table and avoid all distractions. Between bites, put down your cutlery. Chew your food well. This will help to slow down your eating, and you will be more likely to notice when you are full.

Drinks

Drink as much water as possible, about six glasses every day. Squeeze the juice of an orange into pure or carbonated water for added flavor and vitamins. Avoid sodas, milkshakes and even cartons of fruit juice, as they contain a high sugar content. Drink freshly-squeezed fruit and vegetable juices or make a fruit smoothie by adding your favorite fruits and some water to a blender.