A teen who is overweight or obese is more likely to have low self-esteem or clinical depression. Teenage obesity also increases an adolescent's risk for major health problems later in life. With school, part-time jobs and bustling social lives, many teenagers find it hard to find time for diet and exercise. However, some tips and tricks boost weight loss success in teenagers.
Diet
Complex carbohydrates, found in whole grains and vegetables, help a teen's body metabolize fat faster. A couple daily servings of lean protein provides energy, but excessive protein packs on pounds. One problem for teen dieters is meal choice. In many instances, a parent or guardian prepares meals. A teenager who doesn't have much control over meal choices can still lose weight with portion control. Teen girls need 2,200 calories and boys need 2,500 calories to maintain current weight, and less to promote weight loss. Limit portion size to cut 300 to 400 calories per day.
Exercise
Regular cardiovascular exercise and occasional strength-training promotes weight loss. Thirty to 60 minutes of cardio per day promotes healthy weight loss. Swimming, cycling and jogging are traditional forms of cardio, but basketball, football, volleyball and rugby all provide a healthy cardiovascular workout. Organized or informal sporting events are great for a teenager who wants to exercise without sacrificing his social life. Combined with a cardio regimen, one or two hours of weightlifting per week speeds up a teen's metabolism for faster weight loss.
Lifestyle
Lack of sleep negatively impacts weight loss. According to the book "Lifetime Physical Fitness and Wellness," the average teen only gets 6.9 to 7.5 hours of sleep per night, while eight or nine is recommended. For quicker weight loss, it's important to find time for rest after a busy school or work day. Drinking is another poor lifestyle habit among some teens. More than 16 percent of teenagers drink, according to clinical health writer Maria Gifford in "Alcoholism." Alcohol increases a teen's natural ability to store fat, and it increases a teen's risk for alcoholism later in life.
Daily Activities
Teens can promote faster weight loss by maximizing the calorie-burning potential of daily activities. Teens do a lot of walking in a given day, and weighted-walking improves the calorie-burning potential of daily activity. Adding a few extra books in a teen's backpack can increase weight loss by upwards of 10 percent. To further maximize weight loss, a teen can walk, jog or bike home from school rather than driving or taking the bus.
References
- "Counseling Overweight and Obese Children and Teens: Health Care Reference"; Jo Ellen Shield; 2008
- "Principles for Ambulatory Medicine"; Nicholas H. Fiebach, et al.; 2007
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Lifetime Physical Fitness and Wellness"; Wener W. K. Hoeger, et al.; 2008
- "Alcoholism"; Maria Gifford; 2009
- "The Complete Guide to Walking: For Health, Weight Loss, and Fitness"; Mark Fenton; 2008
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