Obesity is a significant health issue among youths, affecting as many as 30 percent of American children and adolescents, according to a 2008 report in the American Academy of Children and Adolescent Psychiatry. Excessive weight can lead to health problems, such as diabetes, and mental health issues, including low self-esteem and depression. Teens need guidance and support to make wise nutrition and exercise choices. But many may gravitate toward fast weight-loss programs, which are difficult to sustain and potentially unhealthy. Experts recommend a slow and steady approach, including a weight-loss goal of 1 to 2 pounds a week.
Eating Disorders
Obesity in teens is a health hazard, but extreme dieting can lead to other health problems. Teens who try to lose weight too quickly may develop an eating disorder, such as anorexia, bulimia and binge eating, which can lead to nutritional deficiencies and damage to vital organs. According to the U.S. Department of Health and Human services, 30 percent of girls and 16 percent of boys in high school suffer from eating disorders, as of 2011. Furthermore, the risk of obesity is 324 percent higher for teen girls who diet than for those who don't. Help teens find a balance of diet and exercise, while maintaining proper nutrition and attitudes toward food.
Determine Appropriate Weight
Before embarking on any weight-loss plan, determine the teen's appropriate weight based on body mass index, or BMI. BMI for teens and children factor in gender and age, and is expressed as a percentile. Adolescents with a BMI in the 85th to 95th percentile are considered overweight. Above the 95th percentile is considered obese. BMI is calculated by multiplying the teen's weight in pounds by 703 and dividing the result by the height in inches. BMI and diet recommendations should be done under the supervision of a doctor.
Improve Diet
Good nutrition over the long term will not only help with weight loss, but also ensure that your teen is getting the nutrients her body needs to develop and grow. Eliminate high-fat, high-sugar foods, and serve quality meals made with lean protein foods, low-fat dairy products, fruits and vegetables, and whole grains. Encourage your teen to pack a lunch to school or buy healthy school lunches instead of high-calorie, low-nutritional-value processed chicken nuggets and fries. Help your child learn proper portion size for foods and snacks. Provide healthy snacks to help your teen maintain energy and metabolism, as well as to provide nutrients to sustain development.
Exercise
With cuts in physical education programs in schools and the increasing amount of time spent in front of a television or computer screen, teens are not getting the one-hour of daily physical activity recommended by the Mayo Clinic. Encourage physical activity by helping your teen find something fun to engage in, whether it is a sport at the community recreational center or a dance class. Limit screen time, which encourages a sedentary lifestyle.
Make It a Family Affair
Losing weight is challenging and frustrating at any age. For a teen it can be especially difficult if the rest of the family continues to engage in unhealthy eating. Apply healthy lifestyle changes to the entire family. Have everyone eat the same meals and snacks. Coordinate family activities that encourage physical fitness, such as talking after-dinner walks or hiking on the weekend.
References
- "American Academy of Child and Adolescent Psychiatry"; Obesity in Children and Teens; May 2008
- U.S. Department of Health and Human Services: Eating Disorders and Obesity: How Are They Related?
- Centers for Disease Control and Prevention: About BMI for Children and Teens
- U.S. Department of Agriculture: Food Groups
- "International Journal of Environmental Research and Public Health"; Examination of the Food and Nutrient Content of School Lunch Menus of Two School Districts in Mississippi; C.C. Addison, et al.; September 2006
- University of Michigan: Physical Education in America's Public Schools
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