Because there is no magical cure for being overweight, physical activity is an integral element of any teen weight-loss plan. Working out on a regular basis not only helps teens burn extra calories, it also helps them develop strong muscles and bones and increases their chances of growing into fitness-minded adults, according to the Mayo Clinic.
Aerobic Workouts
Aerobic workouts are ideal for weight loss because they incinerate calories. As important as aerobic exercise is, you should never turn your teen's workouts into "homework" or force your teen into playing sports. Rather, limit your teen's TV and computer time to 2 hours per day and encourage her to engage in active hobbies with built-in workouts, such as biking with friends, taking a dance or yoga class, walking the family dog, or washing your car for some extra spending money.
How Much Exercise
Teens should get at least 60 minutes of aerobic exercise per day, but it can be broken into smaller sessions, according to the Centers for Disease Control and Prevention. If your teen already gets 60 minutes of exercise most days and she's still overweight, she may need to increase her daily exercise level to 90 minutes, or pick up the pace to burn extra calories. Also consider informal opportunities for your teen to get exercise. Since every bit of extra exercise counts towards your teen's weight loss, create a goal to be more active as a family. For example, go on hikes during good weather or play a dance video game or go to the local ice skating rink, when it's rainy.
Strength-Training Workouts
Your teen should include muscle-strengthening workouts in at least three weekly exercise sessions, recommends the Centers for Disease Control and Prevention. Since lean muscle burns calories more efficiently than fat does, having more lean tissue will help your teen lose weight faster. Encourage your teen to engage in activities such as Pilates, crunches, rock climbing and -- with help from a certified trainer -- lifting free weights.
Combination Workout Routines
If your teen is interested in following a traditional workout routine, encourage him to combine both strength and cardio exercises in each session. Some forms of exercise, such as rowing or using a rowing machine, help your teen build strength while also giving him a heart-pumping workout. Alternately, your teen may perform cardio and strength training separately. For example, he can begin a session with 30 minutes of jogging at 5 mph and follow it with two sets of 15 crunches, two sets of 12 to 15 chest presses, and two sets of 15 push-ups. On alternating days he can work his lower half, beginning once more with 30 minutes of cardio, but following it with two sets of 15 lunges, two sets of 15 squats and two sets of 12 to 15 leg presses.
Dietary Considerations
Most overweight teens can safely lose approximately 1 pound per week to 1 pound per month, which amounts to a calorie deficit of 125 to 500 calories per day. Although your teen may be able to burn off some of these calories through exercise, a poor diet will stand in the way of her progress. Most of your teen's meals should be made up of plant-based foods like oatmeal, bananas, whole wheat bread, berries, brown rice and leafy greens. These foods are usually low in calories but rich in satiating fiber. Also keep junk food out of the house to reduce your teen's intake of empty calories, limit soft drinks to special occasions and provide plenty of ready-to-eat nutritious snacks, such as baby carrots and low-fat yogurt cups, to discourage her from making less healthy choices.
Getting Help
Your teen will be more likely to succeed in losing weight if he feels supported by his family, according to the Nemours Foundation. Emphasize staying healthy and fit rather than starting discussions about his weight, but listen with an open mind if he does express concerns about his weight. Consider signing him up for professional counseling, or a counseling-based weight loss program, if he seems to be plagued by low self-esteem and you feel you've done everything you can to help him.
References
- FamilyEducation Network: Teens and Physical Fitness Activities
- Mayo Clinic: Teen Weight Loss: Healthy Habits Count
- The Nemours Foundation: How Can I Lose Weight Safely?
- The Nemours Foundation: Strength Training
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- Mayo Clinic: Strength Training: OK for Kids?
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