Obesity in teens is a growing problem, according to MayoClinic.com. Teen girls who want to lose weight need to focus on making healthy lifestyle changes. These changes won't just help your clothes fit better, your risk for health issues, such as high blood pressure, will be lower. Make weight loss easier by selecting regular activity that you enjoy and eating healthy foods that help you feel satisfied rather than hungry.
Get Active
Teen girls need at least 60 minutes of activity daily, according to the Centers for Disease Control and Prevention, most of which should be an aerobic activity. Completing this activity, however, doesn't need to be difficult. Join a community or school sports team, such as swim team, tennis, track or basketball. Group activities will help you shed calories without it feeling like a chore. Other options include taking a bike ride with friends or family, playing racquetball or walking the family dog. Simply dancing in your room -- or with friends -- provides you with aerobic activity, so get out there and start moving.
Strengthen Muscles
At least three days a week, you need to incorporate strength-training activities into your 60 minutes. These activities help you burn calories even after your strengthening session has ended. Strength training also promotes stronger bones. Join a gymnastics, yoga or Pilates class to build stronger muscles, while still keeping the activity fun. Another option is using your own body weight or resistance tubing to build stronger muscles. Focus on working your major muscle groups, such as the arms, legs, hips, back and chest.
Healthy Diets
Another easy and effective option for dropping unwanted pounds is decreasing calorie consumption. However, you don't need to feel hungry when you're eating fewer calories. Focus on selecting foods that are high-volume and low-calorie. For example, replace high-calorie snack foods with vegetables, such as carrots or celery with almond butter. These foods are high in fiber, which helps your body feel satisfied for longer. Fruits are another good option, such as apples, cantaloupe, watermelon, kiwi, peaches and pears. Eat low-fat dairy like cottage cheese or yogurt and lean protein like fresh water fish. One quick way to cut calories out of your diet is by cutting out sugary drinks such as sodas. You can save over 150 calories a day simply by cutting out one soda, TeensHealth from Nemours notes. Water has no calories and is better for you.
Avoid Fad Diets
A fad diet might seem like an effective way for a teen girl to lose weight. These diets, however, aren't a quick fix for weight loss and may negatively affect your health. Avoid diets that focus on drastically cutting calories. These "starvation" diets cause water weight loss that your body will regain once you start eating normally. Also, avoid taking special herbs or diet pills for weight loss. Discuss your weight-loss goals with your pediatrician to ensure the approach you select is safe and effective.
References
- Palo Alto Medical Foundation: Teen Obesity
- MayoClinic.com; Teen Weight Loss: Healthy Habits Count; Mayo Clinic Staff; November 2009
- TeensHealth from Nemours: How Can I Safely Lose Weight
- TeensHealth from Nemours: 5 Ways to Spot a Fad Diet
- Centers for Disease Control and Prevention: How Much Physical Activity Do Children Need?
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