Teens are capable of losing large amounts of weight in a month, but that is not the safest and most effective way to achieve sustained results. A slow and steady weight loss can help keep the pounds off into adulthood. Before you suggest a diet and exercise plan to your teen, speak to your pediatrician. If the teen is obese, more aggressive strategies may be suggested by your doctor for quicker results with a supervised program.
Time Frame
According to MayoClinic.com, for healthy weight loss, you should aim for a rate of 1 to 2 lbs. per week. Over the course of a month, it would be safe for the teen to lose approximately 4 to 8 lbs. However, instead of creating a goal weight for your teen, allow her to lose weight at her own pace by making lifestyle changes as a family. Making these changes now will help your teen maintain them into adulthood.
Diet
To lose weight at an appropriate rate, your teen needs to consume fewer calories and burn more calories through exercise. In order to lose 1 lb., you must decrease your caloric tally by 3,500 calories. To cut down on your teen's calorie intake, make healthy, low-calorie meals for dinner. Stock the cupboards and fridge with healthy snack options, such as fresh fruit, whole-grain crackers, pretzels, yogurt and low-fat cheese slices. Replace sodas and fruit juices with water, unsweetened iced tea and low-fat milk.
Exercise
Getting your teen to move more will help him lose weight at a slow and steady pace. Encourage him to sign up for a sport at school or join a teen gym. Take walks or bike rides as a family. Request that he do chores that keep him moving, like walking the dog. His ultimate goal will be 60 minutes of exercise a day, reports TeensHealth from Nemours, but start small, and help him work up to that goal.
Warning
Teens should avoid diet pills and fad diets to lose weight. Fad diets that restrict food choices or encourage fasting will help a teen lose weight quickly. However, once the teen starts eating normally, the weight will come back on. This may feel discouraging to your teen as she attempts to get to a healthy weight. Over-the-counter diet pills are not intended for teens and may produce side effects, such as headache, dizziness and stomach upset.
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