As a teenager, you may notice that some teens can eat anything they want without gaining weight, while others see a direct relationship between weight and the foods they eat. If you are unsatisfied with your weight, it is okay to diet as long as you eat in a way that is sustainable and healthy, as opposed to fad diets that only allow you to eat a few foods. Finding the right balance of activity and nutritious food will allow you to maintain your goal weight for the rest of your life without feeling hungry throughout the day.
Step 1
Your doctor can determine the healthiest weight for your age, height, weight and gender. Teen girls, for example, often do not require as many calories as boys, depending on their activity level. Knowing what your correct weight should be for your body will help determine how you see your body and give you a healthy weight-loss goal to reach, rather than trying to lose weight indeterminably with no goal in mind.
Step 2
Increase your exercise level. According to the Mayo Clinic, both teenagers and adults need at least 60 minutes of physical activity per day. Gym class, doing chores like mopping and vacuuming, and even going to the mall will burn calories, but the most beneficial exercise is when your heart rate is elevated. If you cannot comfortably carry on a conversation while exercising, you are in your target heart rate.
Step 3
Eat a balance of nutritious foods in moderation throughout the day, including breakfast. Although you may think skipping breakfast will help you avoid calories, the Mayo Clinic suggests eating breakfast to elevate metabolism, which will help burn calories in the body more quickly. Eat a variety of foods, including fresh fruits and vegetables, lean protein sources like nuts, beans, tofu, lean turkey and skinless chicken breast, and whole grains like oatmeal and bran in moderation throughout the day to curb hunger and maintain a low calorie intake.
Step 4
Pack snacks to munch on throughout the day. Snacking throughout the day will keep your hunger at bay so you are less likely to snack on that cream-filled doughnut after school. Stock your bag with cherry tomatoes, pretzels, carrots, string cheese, celery sticks, cucumber slices and orange sections to keep your body fueled throughout the day.
Step 5
Change what you drink throughout the day. Calories aren't just consumed in foods, they're consumed in beverages, too. According to the Mayo Clinic, one 12-ounce can of soda contains 10 tsp. of sugar and 100 calories. If you're drinking sports drinks, sodas and sugary fruit juices throughout the day, cut these drinks out and stick with water, tea and 100 percent fruit juice instead.
Tips and Warnings
- Eat your favorite foods in moderation--it's okay to have a portion of macaroni and cheese or ice cream, as long as you're not going overboard, eating large amounts of it on a regular basis.
- Contact Eating Disorders Awareness and Prevention at 1-800-931-2237 immediately if you think you may have an eating disorder.
Things You'll Need
- Fruits and vegetables
- Nuts
- Beans
- Tofu
- Lean turkey
- Skinless chicken breast
- Oatmeal
- Bran
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