When trying to lose weight, gradual lifestyle changes are key. According to KidsHealth, any weight lost quickly will likely also be regained quickly if and when you go back to your old way of eating. Gradual weight loss is especially important for teenagers, who are still growing. If your teen needs to lose weight, schedule a consultation with her doctor so she can find out how much weight she should lose and get tips on safe and healthy ways to do so.
Dangers of Fad Diets
Your teen may be tempted to try a fad diet, which is usually a temporarily popular diet that hinges on eating only a few foods or restricting calories drastically. These are dangerous and ineffective, says the American Heart Association. Restricting calories can lead to fatigue and binge eating. Limiting your diet to only certain foods can cause malnutrition. Your teen might lose weight while following a fad diet, but since he is unlikely to be able to stick with it long-term, he will gain it back once he starts eating normally.
Sensible Weight Loss Goals
Talk to your teenager about setting sensible weight loss goals instead of trying to lose weight quickly. The excess weight did not come on in a few weeks' time, and it will not come off in that time frame either. A safe rate of weight loss is between 1 and 2 lbs. per week. If your teenager focuses on losing about 1 lb. per week, she can estimate that she will be 20 lbs. lighter in approximately five months, for example.
Creating a Calorie Deficit
In order to lose 1 lb. per week, your teen needs to burn off 3,500 calories more than he consumes. One simple way to do this is to reduce the number of calories eaten each day by 250 and to burn off an additional 250 calories through daily exercise. It might help your teenager to write down everything he eats or drinks so he can see where his calories are coming from. From there, he can make small, easy-to-keep changes in his diet.
Tips for Success
Encourage your teen to fill up on low-calorie foods, such as air-popped popcorn, fresh fruits and vegetables and low-fat dairy products instead of higher-calorie foods like potato chips, candy and full-fat dairy products. Make exercise a family affair so your child does not feel singled out. Ask her to accompany you on a daily walk, for example, or get everyone outside for a softball or soccer game after dinner. If your teen is having trouble sticking to her diet and exercise plan, try to find her a support group of other teens who are trying to lose weight. Her doctor may have a recommendation for this type of group.
References
- KidsHealth.com: How Can I Lose Weight Safely?
- HelpGuide.org; Nutrition for Children and Teens: Helping Your Kids Develop Healthy Eating Habits; Maya W. Paul and Lawrence Robinson; February 2011
- FamilyDoctor.org; Nutrition for Weight Loss: What You Need to Know About Fad Diets; December 2010
- American Heart Association: Alternatives to Fad Diets
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