Help For Teenage Weight Loss

Overweight and obese teens often experience low self-esteem, depression, type 2 diabetes, heart disease and other health complications. If you fall into this category, do not give up. Teen weight loss, just like weight loss in other age groups, requires you to consume fewer calories than your body burns each day. Achieving this task requires changes to your eating habits and your physical activity level.

Healthy Comparisons

Your ideal weight might differ from that of your peers. Teenagers grow and develop at different rates, making it normal for two teenagers who have the same height to have different weights. Health professionals compare your body mass index to national averages to determine whether your weight places you in an underweight, healthful, overweight or obese category. Consult your doctor or use an online BMI calculator designed for teens to determine whether you truly need to lose weight. Do not compare yourself to actors or models because they often have eating disorders or extremely high metabolisms.

Diet

If you determine that you are overweight or obese, determine what you can change in your diet. Write down everything you eat and drink for two days, including gum, small pieces of candy and water. Even the smallest bites contain calories that can cause you to gain weight or prevent you from losing weight. Count the number of meals and snacks you eat each day. If you consume less than three meals a day, consider ways you can add a third meal without increasing the number of calories you consume. You do not have to eat less to consume fewer calories; instead replace sodas and energy drinks with water, limit your portion sizes to one serving and replace salty or sweet snacks with fresh fruits, vegetables or whole grain alternatives. Diets that restrict the number of calories you consume to less than 1,800 calories a day can cause you health problems, explains Dr. Anil Pradhan, a pediatrician at Pediatric Associates of Bradford in Pennsylvania. Pradhan states, "Teens should focus on healthy eating habits instead of calorie consumption."

Exercise

Exercise helps you control your weight as it improves your mood and strengthens your bones. Teens should be physically active for a minimum of 60 minutes on most, if not all, days of the week. While the term exercise may cause you to cringe, look at it in terms of reduced screen time. Record your favorite shows instead of sitting in front of the TV waiting for them to come on. This practice allows you time to go for a walk at the mall, take a bike ride with friends, go rollerblading, exercise with a video or play a game of backyard basketball or football. If you cannot record your favorite show, consider running in place or doing a couple flights of stairs during the commercials. The more physical activity you get, the more weight you can lose.

Support

Support from your family and friends can increase your likelihood of successful weight loss. Invite your friends to exercise with you or ask your family to make healthier food choices with you. The more support you have and the more encouragement you have, the more likely you are to stop and think before making poor food or physical activity choices.