Losing 80 pounds is a major weight-loss undertaking. Although it can be tempting to adopt a fast-acting gimmick diet, this won't work for teen weight loss. Gimmick diets rely on unhealthy physiological states, states your developing body needs to avoid. Fast-acting diets are also very hard to sustain, and sustainability is vital when you're considering a weight loss goal this large.
Rate of Loss
The rate at which you lose weight is important when considering diet plans for major weight loss for teens. According to health counselor Maya Paul, you should aim for a maximum rate of loss of just one to two pounds per week. Although this doesn't seem like much, you will have lost your weight in less than a year. Slower weight loss will result in frustration, while faster weight loss is too demanding to sustain over the long term.
Good Nutrition
Nutrition is paramount for all teens, and requires special attention when you adopt a the calorie-restricted diets necessary to lose weight. Without good nutrition, you can hurt your still-developing body, causing effects that last well into full adulthood. Good diets observe the same proportions of food as the plan recommended in the USDA and Harvard food pyramids -- you just eat them in smaller amounts. You should view diets that recommend deviating from this with deep suspicion.
Multivitamin
Walter Willett of the Harvard School of Public Health recommends a daily multivitamin for any one on a restricted-calorie diet. This makes sure that you get all the nutrients your body needs even when you're not eating your regular diet. Use a multivitamin formulated for your age and gender -- 18 year olds have different nutritional needs than children or adults, and 18 year old boys have different needs than girls.
Exercise Support
Losing weight solely via calorie restriction is a long and tedious haul. For best results with a weight-loss diet, pair it with a regular program of moderate cardiovascular exercise. Teens who are 80 pounds overweight should start with walking or swimming, two exercises that won't overly stress your joints but will still show strong results. As you get into progressively better shape, you can move on to more vigorous workouts.
References
- "Eat, Drink and Be Healthy"; Walter Willett, et. al; 2004
- "You: On a Diet"; Roizen & Oz; 2009
- "Body for Life"; Bill Phillips; 1998
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