Teen obesity is on the rise, with approximately 9 million kids ages 6 to 19 struggling with weight issues, according to the Palo Alto Medical Foundation. If you want to lose weight quickly, it's important to set healthy goals. The fastest weight loss recommended for teenagers is 1 to 2 lbs. weekly.
Aerobic Activity
Losing weight quickly requires frequent physical activity. Teenagers need to schedule 60 minutes of daily activity, according to the Centers for Disease Control and Prevention. Teens just starting out with physical activity need to select moderate activities, such as walking or riding a bicycle on level surfaces. As you get stronger, however, select intense activities to challenge your body and burn more fat. Running, rollerblading and riding a bicycle on hills are examples of vigorous activity.
Build Stronger Muscles
Building stronger muscles is an important part of a teen's weight-loss program. Stronger muscles allow your metabolism to work more effectively, resulting in higher calorie-burning potential. Schedule at least three strength-training sessions weekly. Talk with your pediatrician about lifting light weights that target the major muscle groups, such as the legs, abdominals, back and chest. Activities, such as gymnastics are another effective method for building stronger muscles.
Healthy Diet
For weight loss, eat low-calorie foods that are rich in fiber, such as fruits, vegetables and whole-grains. Select lean sources of protein, such as chicken without the skin and white turkey meat. Low-fat dairy is another good option, which is also high in calcium, an important nutrient for growing teens. If you don't eat breakfast, consider adding this meal to your diet. Breakfast jump-starts your metabolism. You will have more energy and experience fewer hunger cravings later in the day.
Fad Diets
Fad diets are a tempting option for teens interested in losing weight fast. However, these diets don't promote long-term weight loss and might be unhealthy. Avoid diets that focus on drastically cutting calories. These diets might cause your body to lose water weight however, this weight will come back. Also, avoid diets that promote taking special pills or herbs for weight loss. These diets aren't always effective and might be harmful to a growing teen body. Talk with your pediatrician before starting any new diet plan.
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