The Centers for Disease Control identify 17 percent of children and adolescents from ages two to 19 as obese, a condition lending to health risks like asthma, type two diabetes and heart disease. Overweight teenagers can lose weight following guidelines set by health experts, including increasing physical activity and changing diet to reduce calorie intake.
Meal Patterns
For a 1,500 daily calorie plan, consume 400 calories each of breakfast, lunch and dinner, with two light 100-calorie snacks. Alternatively, consume five small meals of 300 calories each. Meals that include ample vegetables and fruit will be lower in calories, but high in fiber, which helps with satiation. Whole grains, such as brown rice and whole wheat bread are a good substitution for refined white bread, and switching to lean dairy products can significantly reduce caloric intake.
Menu Ideas
Healthy low-calorie breakfast options include oatmeal, skim milk and fruit. For lunch, choose lean proteins such as turkey, chicken breast or beans with whole grains and vegetables. Dinner options include stir-fry dishes with steamed rice. Modify meals to include fruits, vegetables and low-fat protein options you enjoy. The United States Department of Agriculture provides a sample week-long menu plan for healthy low-calorie meals.
Recommendations
Most health and weight loss guidelines are set for adults, but teenagers have specific health needs, depending on age. Teenagers should work with physicians and parents to achieve weight management goals. Additionally, exercise is an important component of weight loss. Teens should do 60-90 minutes of exercise most days, in conjunction with diet modification, if you want to lose weight.
Considerations
1,500 calories is a subjective number and does not apply to all individuals. Calorie needs are specific to age, sex, height, weight, level of physical activity and health goals. Healthy weight ranges, as tracked by the CDC and calorie needs are especially nuanced for teenagers and accounts for specific age by month. A registered dietitian can help establish your individual calorie needs to ensure you meet all your nutrient requirements even as you lose weight.
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