About 18 percent of adolescents between ages 11 and 18 are obese, according to the Centers for Disease Control and Prevention, placing them at risk for obesity-related diseases such as diabetes in young adulthood. Overweight teens in 7th grade can lose weight safely, but if you're planning to do so, follow a healthy diet at the same time.
Diet Basics
As an overweight teen, you'll need to change some bad habits in order to lose the weight you need to lose. According to Columbia University, many teens spend too much time in front of a television or computer screen iinstead of doing physical activity. Many teens also snack automatically while online or watching television and the snacks often represent unhealthy food choices.
Food Choices
For healthy weight loss as a teen in the 7th grade, start by banishing junk food snacks from your diet. According to Columbia University, try to pile healthy whole fruits, non-starchy vegetables and whole grains on your plate at mealtime, rather than snacking throughout the day. Avoid the potatoes and choose green vegetables such as spinach and broccoli.
Exercise
To get healthy and lose weight, get active, according to Columbia University. Try out for a team sport -- if you make the team, you'll wind up practicing and helping with healthy weight loss. Or, try walking, riding your bike, roller blading or just running up and down the stairs at school. By boosting your metabolism, you'll meet your weight loss goals more quickly.
Considerations
As a 7th grader, keep in mind that your body is probably going through puberty, according to Massachusetts General Hospital for Children. Girls develop curves and fat deposits on the hips and chest, while boys see an increase in height. Check with your pediatrician to ensure you're getting all the nutrition your growing body needs as you're following your healthy weight loss program.
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