Teenage obesity is a growing problem in the United States, and developing healthy habits is an important component of helping your teenager lose weight, according to MayoClinic.com. Although weight loss can be challenging, setting a good example of healthy habits and supporting your teenager as he works towards his goals can be beneficial. Helping your teenager make better food choices, control portions and get plenty of physical activity can help him reach a healthier weight.
Calories
Calories are the measure of energy stored in food, and eating more calories than your body uses leads to weight gain while eating fewer calories than your body burns can lead to weight loss. Caloric need varies for each person and is influenced by age, gender, weight, height and physical activity habits. You can help your teen estimate her daily calorie needs by using the "Daily Food Plan" tool from MyPyramid.gov. Eating approximately 500 calories fewer than what her body needs can help your teen begin to lose weight.
Nutrition
Helping your teenager fill his calorie needs with nutritious foods is another important way to help him lose weight. MayoClinic.com reports that helping your teenager start the day with a nutritious breakfast can boost his metabolism and possibly help him eat less throughout the day. Whole-grain cereal or toast, a piece or string cheese and fruit or leftovers from a previous night's dinner can be a good way to start the day. Also including plenty of fruits, vegetables, whole grains and healthy sources of protein and fat can help your teenager get plenty of vitamins, minerals and fiber while staying within his calorie needs.
Physical Activity
In addition to better eating habits, helping your teenager burn more calories through regular physical activity habits can also promote weight loss. The U.S. Centers for Disease Control and Prevention recommends that children and teenagers participate in at least 60 minutes of age-appropriate physical activity each day. This can include muscle-strengthening exercises and aerobic exercise such as running, swimming cycling or even walking. Helping your teenager discover activities she likes can help her be consistent with physical activity.
Considerations
KidsHealth suggests that teens who have family support tend to have better results with weight-management programs. It also suggests helping your teen cut back on sugar-sweetened drinks that tend to be high in calories, encouraging healthy snacking throughout the day and helping your teen avoid eating when upset or bored as ways to help him develop better eating habits. Visiting with your doctor or a registered dietitian may also be helpful as you develop a plan with your teen to help him lose weight.
References
- MayoClinic.com: Teen Weight Loss: Healthy Habits Count; November 2009
- U.S. Centers for Disease Control and Prevention; Balancing Calories; February 2011
- MyPyramid.gov: Daily Food Plan
- U.S. Centers for Disease Control and Prevention; Physical Activity for Everyone: How Much Physical Activity Do Children Need?; February 2011
- KidsHealth: How Can I Lose Weight Safely
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