Body image is important to many teenage girls. While losing weight may improve the health and self-esteem of some teens, certain methods can lead to illness. Many teen girls develop eating disorders, such as anorexia, bulimia and binge eating disorder. While these unhealthy attempts at weight loss can be emotionally and physically draining, proper diet and exercise can help teen girls reduce excess fat, increase energy and boost self-esteem.
Snacks
Substitute fruits for processed snacks that contain excess calories. Choose apples, bananas, grapes, oranges and berries over candy bars and cookies. Keep these in your locker and your car to satisfy your craving for sweets.
Vegetables
Not all vegetables are equal. French fries and potato chips contain plenty of calories due to the amount of fat used in preparation. Select minimally processed and raw vegetables, avoiding those that contain sauces, sodium and butter.
Aerobics
The Centers for Disease Control and Prevention recommend adolescents participate in at least 60 minutes of physical activities each day.
Lift Weights
Resistance training is not just for guys. Teen girls can build stronger, leaner muscles by lifting weights at least twice each week. Muscle tissue burns more calories than fat tissue, increasing your ability to trim down.
Sodas
Drinks are often a hidden source of calories. Drinking regular sodas throughout the day can lead to excess calories that translate into more weight.
Juice
Don't replace those sugary sodas with sweet juice. Fruit juice contains lots of calories without the beneficial fiber found in whole fruits.
Serving Sizes
Knowing how many calories are in specific foods requires determining the serving size. Serving sizes are often deceptively small. Even small servings of nutritious foods, such as raisins and almonds, can supply your body with more calories than you prefer.
Eat Breakfast
Although many teenage girls rush to get ready for school, skipping breakfast can lead to unhealthy snacking as the day wears on. Eating a bowl of whole grain cereal and a piece of fruit can provide important nutrients while staving off hunger pangs.
Dairy
Calcium is important for bone and tissue development. However, whole-fat dairy can supply your body with excess fat calories. Restrict your calorie and fat intake by selecting fat-free milk, yogurt and cheese products.
Focus on Eating
Although it may be enjoyable to eat lunch and snack while you do homework, talk on the phone or watch television, mindless munching can lead to overeating. Set aside some time to consume your food calories while you savor and enjoy every bite.
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