There are dozens of ways to lose weight, but the most reliable among them are the same for teens and adults. The only scientifically proven and safest weight loss methods are regularly exercising and eating a low-calorie, balanced diet. Those strategies are easier said than done for teens who juggle busy schedules, but it is possible to work toward small changes that can help with weight loss and weight maintenance.
Physical Activity
Moving around burns calories, and the more you move, the more calories you'll burn. KidsHealth notes that school-aged teens need at least 60 minutes of physical activity each day. Although that number can seem impossible to reach, the site also points out that it's OK to break the segment up into 15-minute intervals. Even busy teens can find a few minutes to walk to and from school, jog around their neighborhoods, exercise with friends or try workout DVDs. If you know a teen who doesn't enjoy one of her extracurricular activities, encourage her to drop it and try signing up for a sports team instead.
Diet
Although it can be tough to resist fast food and tempting, high-calorie items, changing diet choices is one of the most straightforward measures a teen can take to achieve weight loss. Look for healthy, whole foods in cafeterias and restaurants. Bypass french fries, burgers and brownies in favor of the salad bar, sandwiches on whole-grain bread, fresh fruit and yogurt or veggie wraps. If you know you're going to be especially busy on a certain day, pack healthy snacks or meals ahead of time and take them with you.
Free Time
Often, it can seem as if busy teens have almost no free time because of the way their schedules are structured. However, making more constructive use of free time can eliminate stress and make each day seem more open. Well known "time sucks" for teens include watching TV, chatting with friends online, exchanging text messages and playing video games. KidsHealth suggests that a significant reason for the prevalence of teen obesity is high screen time and recommends that teens limit time in front of the TV or computer to two hours daily, noting that even a walk around the mall is a healthier choice than sending instant messages.
Considerations
A doctor should always be involved in a teen's weight loss efforts, since it may not be healthy for all teens to reduce their calories or participate in vigorous exercise. According to KidsHealth, it's normal for teens to develop and grow at different rates, and a kid who seems especially skinny or overweight may "catch up" with other kids before long. One tool a doctor may use to evaluate a teen's size is a body mass index calculator. KidsHealth has a special calculator for teens that assesses BMI based on birth date, sex, body weight and height.
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