The teenage years are a time of growth and change, but some teens grow too much, becoming overweight or obese. If you are an overweight teen who wants to lose weight, eating a nutritious diet and exercising regularly are the fastest, safest ways to get trim and stay healthy. Before beginning a weight-loss program, consult your regular doctor for a checkup and approval of your lifestyle change.
Low-Calorie Diets
The formula for weight loss is consuming fewer calories than you burn each day. Exercise is a great way to burn calories, and eating a low-calorie diet can help as well. Use the U.S. Department of Agriculture Food Guide Pyramid Planner to help you determine how much of each food group to eat based on your weight, sex, age and activity level. For healthy weight loss, it's important to eat foods from all of the food groups listed in the pyramid, including grains, fruit, vegetables, dairy products and protein; otherwise, your body will become malnourished. To follow a low-calorie diet, avoid foods that are high in calories with little to no nutrients, such as chips, candy, soda and sugary drinks. Opt for fresh foods such as fruit, whole grains and unprocessed meats whenever possible.
Low-Fat Diets
A low-fat diet consists of foods that are low in fats, especially "bad" fats such as trans fats and saturated fats, which can lead to high cholesterol and heart problems, as well as weight gain. According to Better Health USA, "good" fats include essential fatty acids and unsaturated fats, which can be found in foods ranging from salmon and tuna to flaxseed oil, olive oil and avocados. Foods that are high in trans fats, which you should avoid, include processed snack foods, baked desserts and many fast-food items. Saturated fats are common in red meat and other animal products such as cheese and eggs. You can use lean meats, egg whites and low-fat cheeses or yogurt in your diet to replace high-fat versions of the same foods.
Diet Precautions
According to Teens Health, the best way for teens to lose weight is to focus on small, specific changes that you can measure often, such as tracking what you eat or measuring your waist periodically. Extremely rapid weight loss, such as from diet pills, starvation or excessive exercise, is unhealthy and also unlikely to last. If you feel as though you are becoming obsessed with your weight loss and developing fears of eating anything or if you restrict any of the food groups from your diet, you may have an eating disorder. You can get free, confidential help from the National Eating Disorders Association, listed in Resources.
Member Comments