My children and teens in the U.S. are overweight. In fact, the Centers for Disease Control and Prevention state that 18 percent of U.S. teens were obese as of 2008, with more not yet obese, but still struggling with excess weight. Many teenagers would like to lose weight, but are unsure of how to do so healthfully. If you are a teen looking to lose weight, or the parent of a teen looking to lose weight, following a few healthy guidelines can help.
Modify Your Diet
Step 1
Reduce your daily caloric intake by cutting down on or eliminating high-calorie, high-fat or sugary "junk" foods. These foods, such as candy, cookies, soda, chips and doughnuts, provide little to no nutrition and add substantial calories and fat to your diet. Losing 1 lb. requires taking in 3,500 fewer calories than you burn through daily activity, and decreasing daily calories is one part of that process, notes the Mayo Clinic. Getting rid of non-nutritious junk foods can make a significant dent in your calorie intake.
Step 2
Decrease your portion sizes. Another way to reduce daily calories is to watch portion sizes, and be sure to eat moderately rather than excessively. Start with small portions, slow down your eating and pay close attention to your body's hunger and fullness cues. One helpful strategy is to use salad plates and small bowls instead of larger dinnerware for serving meals and snacks. This can help you feel as if you are eating more food than you actually are, while still feeling satisfied.
Step 3
Replace high-fat, high-calorie foods with healthier choices. Include plenty of fresh fruits and vegetables, whole grains, lean protein and lowfat dairy products in your diet. These foods are high in nutrients and fiber, but low in fat. They will provide the energy and nutrients a teen needs for growth and development while taking the place of unhealthy foods that can derail your diet.
Step 4
Don't drink your calories! Teens often supplement their meals and snacks with caloric beverages like sodas, juices, sports drinks and blended coffee drinks. These drinks are often high in sugar and/or fat, and can add hundreds of calories to your diet each day, says the Mayo Clinic. Choose water or skim milk instead.
Be More Active
Step 1
Engage in regular cardiovascular exercise. Exercise is the other part of the weight-loss equation, and cardio exercise burns the most calories in the shortest amount of time. Try to fit in 30 to 60 minutes of exercise, such as brisk walking, running, swimming, inline skating, dancing, bicycling or playing team sports most days of the week for optimal weight loss and good health.
Step 2
Strength-train twice per week. Strength training involves building muscle through various weight-lifting and resistance exercises, such as squats, lunges, dead lifts, sit-ups, push-ups, biceps curls, and triceps dips. Strength training aids in weight loss by increasing your muscle mass, thus raising your overall metabolism. For help developing a strength-training routine, check out an exercise DVD, look in fitness magazines or consult a trainer at a gym or in your school's athletics program.
Step 3
Move more all day long. You don't have to be exercising to be burning more calories. Plenty of routine choices affect how many calories you burn each day. Every time you take the stairs instead of the elevator, walk or bike to school instead of getting a ride, walk the family dog, help carry in the groceries, shovel snow or mow the lawn, you burn more calories and move one step further toward your weight-loss goal in a healthy way.
Tips and Warnings
- Consult your pediatrician or a registered dietitian for more detailed, individualized recommendations regarding your weight, nutrition, meal planning and appropriate dieting.
- See your physician prior to beginning any new diet or exercise regimen to get medical approval. This is especially important for young teens, who are still growing and may have specific dietary needs to support their growth. This article is not intended to replace medical advice regarding overweight, obesity or eating disorders. Seek treatment from a medical professional if you need help with any of these conditions.
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