Puberty plays a major role in weight. Teens may find themselves fighting the scale even if they've made no major changes to their diets and exercise programs. Because teens are undergoing important changes in their bodies, losing weight through extreme diets can cause serious problems and delay development. Instead, you can make changes that will help you lose weight fast without compromising nutrition.
Step 1
Ignore the vending machines at school and choose meals that are low in fat and sugars. Pizza, red meats, and fried chicken should be eliminated from your diet if your goal is to lose weight fast. Instead, choose veggies and chicken or fish that hasn't been fried. Pretzels or fruit salads are also good options. Peanut butter, nuts and avocados, although healthy, are too high in fat and shouldn't be part of your diet if your goal is to lose weight quickly.
Step 2
Give up soda. A single can of soda has about 10 tsp. of sugar, according to Boston.com. While diet soda is not the healthiest drink around, it's better for you than regular soda. Water is the best option, but you can also drink seltzer water (add a couple of tablespoons of juice for added flavor), vegetable juices or teas. Make sure your total liquid intake for the day adds up to at least eight glasses of non-caffeinated drinks.
Step 3
Switch to low-fat dairy products. While some dairy products are high in calories, fats and sugars, these products are also high in iron and calcium, which are essential during the teen years. Low-fat dairy products are a good source of protein, which helps raise your metabolism and contributes to muscle formation.
Step 4
Choose snacks that can satisfy your sweet tooth without being high in calories and sugars. Examples include fruits, sugar-free ice pops, fruit yogurts, low-carb ice cream, frozen grapes or sorbets. Choose the low-calorie, low-sugar versions of the foods you love, such as cookies or packaged foods. Also, make sure the items you choose are low in the glycemic index to avoid peaks of blood sugar.
Step 5
Eat at least six servings of fruits and vegetables every day. Because they are high in fiber, vegetables and fruits can help you feel full without adding too many calories to your diet. Avoid fruit juices as they are high in sugar and can interfere with your weight loss efforts. Instead, choose fruits such as berries, which are low in the glycemic index.
Step 6
Avoid pastries, baked products and other snacks made with simple carbohydrates. These include white breads and french fries, as well as white rice and pasta. Instead, switch to whole grains and avoid eating too many carbs later in the day, when you're unlikely to have much physical activity to burn the calories.
Step 7
Get active. If your school has a sports program of any kind, join it. If not, find a way to go for a walk or be active after school. This can be through formal activity, such as soccer or track, or by moving around, dancing or going for a bike ride. Aim for at least 30 minutes of intense exercise every day. This should include a mix of aerobic exercise and weight training, so you can both burn fat and develop muscle.
Step 8
Get enough rest. Most people need an average of eight hours of sleep to feel rested. Sleeping less than that will not only leave you feeling sluggish and tired, but also more hungry and prone to cravings.
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