Teen obesity has steadily increased since the 1990's. Almond 9 million children and teens, ages six to 19 are overweight. Teens struggling with weigh issues are at higher risk for serious health problems as adults, such as high blood pressure, diabetes and cancer. Safe and easy ways to lose weight, such as regular activity and selecting low calorie foods, can help your teen meet his weight-loss goals.
Teen Physical Activity
A safe way to lose weight for teens is through regular physical activity. Your teen needs 60 minutes of exercise each day. Start out with moderate activities, like walking or riding a bicycle on level ground. As she gets stronger, challenge her to vigorous activities, like rollerblading, jogging and running. If your teen enjoys playing sports, check with your local community centers. Activities like basketball, volleyball and football burn high amounts of calories and will promote weight-loss.
Build Stronger Muscles
In addition to regular aerobic activity, your teen needs to schedule regular strength training sessions. These sessions build stronger bones, which is important for teens. Activities like gymnastics strengthen the bones and are fun for your teen. Talk with his doctor about lifting light weights to strengthen the major muscles groups, like the legs, abdominals, back and chest. Schedule strength training at least three days weekly.
Promote a Healthy Diet
Teens need to eat a variety of nutritious foods including, lean protein, fruits, vegetables, low-fat dairy and whole-grain carbohydrates. Encourage your teen to select healthy snacks to promote safe weight-loss, such as frozen grapes, low-fat yogurt or whole-wheat crackers. Get rid of high calorie foods to prevent temptation, like chips, crackers and cookies. Also, help your teen pre-measure portion sizes to avoid overeating. Encourage your teen to switch from high-calorie drinks, like soda and fruit juice to carbonated water with a twist of lemon or club soda.
Don't Skip Breakfast
When your teen is trying to lose weight, she might be tempted to skip breakfast. This meal, however, is important to losing weight. Eating in the morning jump starts your teen's metabolism, promoting safe weigh-loss. Select healthy food options, like egg whites and whole-wheat toast. If your teen doesn't like eating breakfast, try healthy snack foods, like nuts and reduced-fat string cheese.
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