According to the 2009 National Youth Risk Behavior Survey, 12 percent of high school students are obese and 15.8 percent of students are overweight. To lose 40 lbs, a teenager should increase fruit and vegetables consumption, eat fewer high-calorie, high-fat foods and limit empty calories, such as those in soft drinks. Give yourself at least five months to lose the weight. It will take you five months to lose 40 lbs. if you lose 2 lbs. per week.
Meals
Many teenagers may be tempted to sleep in and skip breakfast. Set the alarm clock a little earlier and have breakfast to speed up your metabolism and lose weight. Make your breakfast consist of whole grains, low-fat protein, low-fat dairy and fruits or vegetables. Try cooked oatmeal with fruit and nuts or a whole-grain waffle with peanut butter.
If you don't like traditional breakfast foods, have leftovers from last night's dinner. Pack healthy lunches for school. Prepare a turkey and cheese sandwich with a side of baby carrots or a green salad with low-fat dressing and broth-based soup. Make healthy eating a family affair, and help prepare healthy dinners. Serve brown rice, chicken and vegetables for a healthy, high-fiber meal. Eat at a table, not in front of the television, and pay attention to when you feel full so you don't overeat.
Snacks
Healthy snacks can help keep your energy level high, but avoid school vending machines. Bring healthy snacks instead, such as frozen grapes, low-fat yogurt, strawberries or string cheese, or make your own trail mix. If the vending machine is your only option, choose popcorn or pretzels, not chips or chocolate. Drink water instead of soda or sugary drinks. Limit cakes, cookies and candies, which are full of empty calories. Keep serving sizes small.
Physical Activity
Teens require about 60 minutes of physical activity a day, according to MayoClinic.com. Short bursts of activity during the day can count toward your total. Join a school sports team to burn calories while having fun. If you're not a fan of organized sports, spend less time watching television or using the computer in the evenings. Instead, go for a jog or join a gym. Offer to help your parents with household chores. You can also take classes, such as dance, yoga or Pilates. If you reduce dietary intake by 500 calories per day and get 60 minutes of vigorous exercise a day, you can lose about 2 lb. per week.
Warning
Magazines that display very thin models may promote poor body image. Virtually all images of models are air-brushed, and human body types are meant to vary greatly. Avoid detox diets, which are especially risky for teenagers. Don't take diet pills, which can have dangerous side effects. Focus on learning healthy behaviors, not the number on the scale. Consider professional counseling if your weight is damaging to your self-esteem.
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