Obesity in teenagers is a growing concern, but teenagers can do plenty to achieve and maintain a healthy weight, according to MayoClinic.com. Fad diets and diet pills are harmful for teens and don't generally offer long-lasting results. If you're an overweight teen, your key to lifelong weight management is following a healthy diet that consists of regular, well-balanced meals.
Fiber-Rich Foods
Fruits and vegetables are low in calories but high in fiber and other important nutrients, meaning they will fill you up without packing your body with excess calories. The Weight-control Information Network says that healthy diets should include about 2 cups of fruit and 2½ cups of daily vegetables, so include at least one with each meal and snack on them regularly. Whole grains such as whole wheat bread and oatmeal are also full of nutrients like filling fiber, whereas refined grains such as white rice and white bread offer calories with less of a nutritious punch. The Weight-control Information Network recommends eating at least 6 oz. of grains each day; at least half of them should be whole grains.
Low-Fat Protein and Dairy
Protein helps your body build and repair muscle and organs, and calcium helps keep your bones strong during your rapid development, according to the Weight-control Information Network. You should be taking in about 5½ oz. of protein and 3 cups of calcium-rich foods such as milk products every day, according to the Weight-control Information Network. Since foods that are rich in protein and calcium may be high in calories due to saturated fat, MyPyramid.gov recommends eating mostly low-fat protein sources such as chicken, fish and beans and consuming mostly skim or low-fat dairy products.
Healthy Fats
Although fat is highly caloric, your body still needs some. A healthy diet should allow fat to make up between 25 and 35 percent of your daily calories, according to the Weight-control Information Network. However, focus on taking in mostly heart-healthy unsaturated fats, found in vegetable oil, fish and nuts, according to MyPyramid.gov. Saturated fats should be no more than 7 percent of your daily calories--but you will naturally cut down your intake of those by consuming low-fat protein and dairy products. Trans fats, found in many fried foods and store-bought baked goods, should be less than 1 percent of your daily calories.
Portions
Eating smaller portions will help you lose weight. If you slow down when you eat, you may find that you don't need as much food as you think, because your body needs about 20 minutes to register feelings of fullness, according to the Nemours Foundation. Another way to help yourself eat less at meals is to put some healthy snacks, such as fruit and whole grain crackers with peanut butter, in your backpack and snack on them so that you don't feel as ravenous by mealtime.
Tip
Ask your family to join you as you try to lose weight. Teens who get family support are more likely to succeed in reaching their weight loss goals, according to the Nemours Foundation. For example, if you get your parents to agree that soda isn't a necessary household drink, not having it around to tempt you may help you avoid drinking it; you can save yourself around 150 calories for every can you avoid. Another way to get your family's help is to agree to prepare and eat nutritious meals together.
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