Weight gain and obesity are growing health threats among American children and teens. The U.S. Department of Health and Human Services states that childhood obesity has tripled since 1980 in the United States. In addition to preventing disease, maintaining a healthy weight is vital for good health and well-being in teenagers. By implementing basic healthy lifestyle changes, you can help your 14-year-old lose weight safely and keep it off.
Goal-Setting
The teen years are an especially sensitive time. When discussing weight loss with a 14-year old, focus on healthy lifestyle changes rather than superficial appearance-related goals. Mayo Clinic suggests talking with your family doctor to set realistic goals based on the child's height, general health and Body Mass Index. Remind your teen that beauty comes in all shapes and sizes while emphasizing the health aspects of weight loss, such as disease prevention and increased stamina for athletic activities.
Daily Exercise
In this age of cell phones, video games and computers, active hobbies often take a back seat to sedentary activities. Setting aside time each day for fun active hobbies such as team sports, dance or swimming ensures that calories consumed are burned and not stored as fat. The Centers for Disease Control recommends a minimum of 30 minutes of aerobic exercise each day for fitness and weight control in kids and teens. Periods of activity can be separated into shorter intervals of 15 to 20 minutes.
Portion Reduction
In an attempt to offer more for the money, many restaurants and food companies have gone overboard with serving sizes. While overeating once in a while may seem OK, extra calories add up to weight gain over time. According to Teens Health, eating only 50 to 100 extra calories per day can result in a 10 lb. weight increase each year. Scaling back portion sizes reduces the total amount of calories and fat ingested, which can help your 14-year-old lose weight. To help your child adjust to smaller portions, try dividing the plate into four imaginary sections: one for starches, one for protein and two for vegetables. When dining out, encourage your child to drink water before meals, share entrees with a friend and skip dessert.
Healthy Snacking
Snacks satisfy cravings, maintain blood sugar levels and prevent overeating at meals. Choosing healthy snacks can help teens to lose weight without depriving them of the foods they love. Air-popped popcorn, whole wheat pretzels, low-fat yogurt and other nutritious foods make great snacking options. Limiting portions to 100 calories is a good rule of thumb to prevent overeating at snack time. Buying single-serving portions also helps to keep snacks light. When snacking, take only a handful and avoid eating directly from the container.
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