Especially in Western societies, young girls face tremendous pressure from popular culture, media sources and even from their peers to maintain slender figures, MayoClinic.com states. Girls between the ages of 13 and 20 are the most likely individuals to suffer from anorexia nervosa, according to Helpguide.org. Along with guidance from adults, following a few sensible eating tips can help teenage girls and young women avoid eating disorders while maintaining a healthy weight.
Avoid Unhealthy Weight-Loss Strategies
Teenage girls need an average of 2,200 calories per day, according to Helpguide.org. For most teens, strict diets are unnecessary, and excessive calorie restriction may interfere with the normal processes of puberty. Dieting can actually result in weight gain because of a vicious cycle of eating very little, then binging, the Weight-Control Information Network explains. Other unhealthy strategies for losing weight include diet pills, laxatives and smoking, all of which present their own health threats.
Fad diets, especially diets that eliminate entire food groups, are also unwise means of losing weight, the Center for Young Women's Health at Children's Hospital Boston warns. Although fad diets do result in weight loss at first, the effect is almost always temporary. In the long run, fad diets can lead to health problems such as anemia and osteoporosis, especially when girls reach adulthood.
Keep Moving
One of the best diet tips for young women, or anyone, involves a simple hand-arm motion: put down the remote. Humans actually burn fewer calories watching television than by sitting still, Helpguide.org claims. Limit the time spent with online social networks and gaming in favor of sports and other outdoor pursuits. Maintaining a high level of activity is especially important for young people.
Under the proper supervision, weight training is an excellent means by which teens can develop muscle strength and maintain a healthy weight, according to MayoClinic.com. Girls and young women should concentrate on using lighter weights and performing more repetitions, or reps, rather than bodybuilding. It's wise to start weight training with a personal trainer or coach who has specific experience working with young people, MayoClinic.com advises.
Healthy Weight Loss
Many teenage girls suffer poor self-esteem because of the natural weight gain associated with puberty, according to MayoClinic.com. In many cases, girls and young women don't need to lose weight at all. However, for girls who are carrying extra weight, eating less junk food and cutting out soft drinks can make a significant dent in the number of calories consumed. Other healthy means of losing weight include eating more whole grains and lean proteins, and watching portion sizes, especially at fast-food restaurants. Eating breakfast can also curb hunger pangs later in the day, the Center for Young Women's Health at Boston's Children's Hospital advises.
References
- TeensHealth: The Deal with Diets
- Center for Young Women's Health at Children's Hospital Boston: Fad Diets vs. Healthy Weight Management
- University of Maryland Medical Center: Weight Control and Diet - Risk Factors
- MayoClinic.com: Strength Training--OK for Kids?
- Helpguide.org: The Special Nutritional Needs of Teenagers
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