How Can A 14 Year Old Girl Lose Weight In 2 Weeks?

The Palo Alto Medical Foundation reports that 15 percent of children and teens are overweight, while another 15 percent are at risk of becoming overweight. Being overweight can cause low self-esteem and serious health problems, including heart disease, hypertension and type 2 diabetes. Although losing weight quickly is tempting, losing weight gradually in a safe and effective manner can instill healthy habits that can help you keep the weight off for good.

Family Support

Losing weight can be difficult without the support of your loved ones. Ask family members to join you in making healthy changes to your lifestyle. Prepare breakfast and dinner at home as a family and pack your lunch so you can control what goes into your meals. Talk to your family about why you want to lose weight and your weight loss goals. Teens who have family support often have better long-term results.

Calorie Reduction

Monitoring your caloric intake is an essential element of weight loss. There are 3,500 calories in 1 lb. of fat. Therefore, you'll need to reduce your caloric intake by 500 calories per day to lose 1 lb. per week. Keep a log of your daily calories for one week, then make modifications to your eating habits. Cutting out junk food and sugary beverages is a simple way to eliminate a high number of calories. Choose healthy snacks such as a handful of almonds, a piece of fruit or nonfat yogurt, and drink at least 64 oz. of water each day. Simply replacing high calorie foods with lower calorie options can quickly eliminate unnecessary calories.

Balanced Diet

Counting calories is an important tool for weight loss, but what you eat can also contribute to weight loss. Replace refined, processed and fast foods with whole foods such as whole grains, fruits and vegetables, low-fat or nonfat dairy and lean proteins. Whole grains and produce are high in vitamins and dietary fiber, which helps you feel satisfied for a longer period. Lean proteins help produce the energy you need for exercise and daily activities and provide iron and vitamins B and E. Calcium from dairy products not only helps grow strong bones, it may also accelerate weight loss and increase fat loss in the abdomen, according to a 2004 study by Michael B. Zemel at the University of Tennessee.

Physical Exercise

In addition to reducing caloric intake, regular exercise is the other essential component for healthy, effective weight loss. When the calories you burn exceed the calories you consume each day, you'll burn fat and lose weight. All exercise burns calories, but moderate to vigorous exercise burns calories faster. Weightlifting and strength training routines will build muscle and burn some calories, but aerobic exercise elevates your heart rate and burns a high number of calories in a short amount of time. High-calorie burning exercises include running, cycling, jumping rope, playing sports, swimming and brisk walking. Aim for 60 minutes of exercise on most days of the week. Burning 500 calories per workout leads to a 1 lb. weight loss per week.

Set Realistic Goals

Set realistic weight loss goals and don't beat yourself up if you don't lose a specific amount in a certain time frame. Losing more than 5 lbs. in two weeks often involves unhealthy weight loss habits that can leave you dehydrated, fatigued and irritable. A 1 to 2 lb. weight loss each week is a healthy goal for a teenage girl. If you have a significant amount of weight to lose, set small goals and celebrate your successes.