The issue of childhood obesity is a major focus of American news media and entertainment television, warning parents and youths about the long-term emotional, social and physical dangers of being overweight. While such measures are intended to promote improved health, for impressionable teens the war against fat can easily induce feelings of shame and rejection or encourage harmful weight loss practices. Teens and parents coping with obesity should avoid dangerous "quick fixes" in favor of the methods that are proven to produce results: exercise and healthy eating.
Confront the Problem
According to the children's Body Mass Index, on average a 245-lb. 16-year-old boy or girl would have to be at least 7 feet tall to be considered at a healthy weight. A teen that wants to shed pounds needs to confront the reality that he is carrying a dangerous amount of excess fat, as well as the negative long-term effects associated with overweight. Since childhood obesity is often accompanied by factors that contribute to overeating, such as social exclusion, bullying and low self-esteem, teens should speak with parents and physicians about the feelings that trigger harmful eating practices and how to combat them.
Lifestyle Changes
Consuming more calories than you burn results in weight gain, while using more calories than you consume helps you lose weight. A pound of fat is approximately 3,500 calories, so it is possible to lose 1 lb. a week by cutting at least 500 calories from your normal, needed diet each day. Be aware of activities and environments that trigger overeating, such as boredom or stress, and make an effort to limit your portions. KidsHealth.org recommends keeping a journal to help identify harmful triggers that need to be eliminated. Make gradual changes to include more physical activity in your daily routine. Pursuing healthy living as a family can also help an overweight teen stay on track and feel accepted regardless of her weight.
Healthy Eating
Getting adequate nourishment is essential to a young person's developmental growth, so teens should avoid fad diets that eliminate entire food groups. Instead of starving yourself, cut calories by replacing sugary drinks and fatty snacks with fresh fruit, nuts and berries, water, low-fat milk and sugar-free beverages. Make an effort to have three balanced meals daily because skipping meals throughout the day can lead to overeating. Limit empty calories and items with a high fat content, and focus on eating foods that can offer more nourishment and energy during the day, such as vegetables and whole grains. Most importantly, don't eat when you aren't hungry. Eating for comfort is one of the fastest ways to pack on extra pounds and sabotage your weight loss efforts.
Daily Exercise
Being overweight often comes with a negative attitude towards exercise, but a teen that is serious about losing weight must try to engage in at least 60 minutes of physical activity each day. Get active by finding an aerobic activity that you enjoy, such as sports or dancing. If those options don't appeal to you, find alternative ways to incorporate exercise into your routine, such as walking bicycling and doing chores. You can also take formal fitness classes at a local gym or workout at home with family. A combination of cardio-based exercises and strength training will produce the best results, helping you to shed pounds and strengthen underlying muscle. If you need extra encouragement, join up with other teens that want to lose weight and form an exercise group.
References
- Kids Health; How Can I Lose Weight Safely; February 2009
- Kids Health; 5 Ways to Reach a Healthy Weight; August 2010
- MayoClinic.com; Teen Weight Loss: Healthy Habits Count; November 2009
- Kids Health; Body Mass Index (BMI) Charts; March 2011
- Centers for Disease Control and Prevention: Balancing Calories
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