Many overweight or obese teenagers attempt to diet but fail to effectively lose weight and keep it off. Although fad diets that claim to help you lose weight rapidly may sound tempting, there are no magic solutions that help you lose weight. Instead, teenagers should focus on making healthy lifestyle choices that include a balanced diet and frequent physical activity.
Counting Calories
Weight loss occurs when you expend more calories than you eat. Monitoring your caloric intake requires you to pay attention to nutritional labels and your portion sizes. Determine how many calories you need to eat each day to maintain your current weight by using an online calorie calculator. To lose one pound each week, subtract 500 calories per day from this estimate. Make a 500-calorie deficit by exercising more frequently or eating low-calorie foods.
Dietary Needs
To stay healthy, your body needs a balance of grains, fruits, vegetables, dairy products and protein. Aim to eat 6 or 7 oz. of grains each day, with 3 oz. from whole-grain sources. A slice of bread, one cup of breakfast cereal or 1/2-cup of cooked rice or pasta is equivalent to one ounce of grains. Eat three cups of vegetables and two cups of fruit every day to receive important vitamins and minerals. To keep your energy levels high, eat 5 or 6 oz. of lean protein per day. Teenagers should consume three cups of dairy products every day to boost their calcium levels.
Diet Plan
Plan each meal to include complex carbohydrates, lean protein and a fruit or vegetable. For example, breakfast may consist of a piece of whole-wheat bread with peanut butter, a banana and a glass of milk. Eating whole-grain products, such as brown rice, whole-wheat pasta, quinoa or buckwheat gives your body energy throughout the day. When choosing fruits and vegetables, pay attention to their colors. Eating produce from a variety of color groups helps your body receive the nutrients it needs. In general, fresh, unprocessed foods are healthier than processed alternatives.
Considerations
Avoid setting specific goal weights or focusing on becoming thin. Instead, think about your daily routine and how you can improve your overall lifestyle to reach a weight that makes you feel good. If you tend to succumb to snack foods each day after school, plan a healthy snack before you get home. Grab a handful of nuts or a piece of fruit rather than chips or candy. Stay motivated by engaging other family members in your new diet or by exercising with a friend. A weight loss support group may help you reach a healthy weight and counter your unhealthy lifestyle choices.
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