Weight loss can be a difficult subject to talk about, especially with your teenage girl. Teens can be sensitive when it comes to their bodies. If your teenager is overweight and it is recommended that she begin a new diet and exercise routine, you'll want to make a gradual transition. Putting too much pressure on your teen to make immediate changes can lead to food-related and body image problems later.
Importance of Weight Management
During the teenage years your daughter is developing habits she will maintain for life. This includes her relationship with food. Helping your daughter make healthy decisions now will help her to make healthy decisions as an adult. Teens who are overweight are more likely to become obese adults and more likely to have health problems like heart disease, heart attack and diabetes as adults. The gradual weight management process will help your teen solidify a healthy relationship with food and continue this into adulthood.
Diet
A 15-year-old girl is still growing and needs her body needs the vitamins and nutrients that come from eating a well-balanced diet. Your teen should be eating from the grain, fruit, vegetable, protein, dairy and fat group each day. Your 15-year-old should consume anywhere from 1,800-2,400 calories per day. If your child is extremely active she'll need to consume near the top range of 2,400 calories, but if she isn't very active 1,800 calories may be a better fit. Start somewhere in the middle and track progress as she goes if you are unsure. To help your teen change her diet, begin by making small changes. For example, help her pick fruits and vegetables for healthy snacks instead of getting food from the vending machine. Make sure your teen eats breakfast every morning. Try out different recipes like an egg sandwich on whole wheat or yogurt and fruit.
Exercise
Help your teen examine her exercise habits. If she's involved in sports, she may already meet her exercise requirements. If not, it may just take some schedule adjusting to make it a priority. Your teen should aim to get about 60 minutes of physical activity each day. However, this doesn't have to be continuous exercise. For example, if your teen walks 15 minutes to school she will already have 30 minutes of physical activity each day. Teens need both aerobic and strength training as part of their exercise routine. Make exercise a family activity: Go for bike rides, hiking, jogging, play tennis or another sport. You don't want to force your teen into exercise, but rather you want to show her it can be an enjoyable part of her day.
Safety
Taking gradual steps to help your teen lose weight is important to her physical and mental well-being. Drastic changes can result in your teen developing an unhealthy relationship with food. Low self-esteem, poor body image, problems with weight and eating disorders are all common side effects that can occur if your child feels pressure when it comes to food and weight. Talk to your doctor before you begin a diet plan with your teen. Your doctor can help you develop a safe and effective approach.
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