Don't be alarmed if your teen is worried about her weight. Instead, use the opportunity to teach her the difference between healthy and unhealthy dieting. A healthy diet plan involves making small lifestyle changes, not drastic and unsustainable diets. Talk to your teen's doctor before making changes in her diet and exercise routine, especially if she has health conditions or injuries.
Fad Diets vs. Healthy Eating
Your teen may learn about fad diets in books and magazines or from friends. Fad diets usually involve eating very small portions of low-calorie foods for a period of several weeks. The diet may help your teen lose a few pounds of water weight, but the weight will return as soon as he starts eating normally again. Fad diets are unsafe and unsustainable.
Encourage your teen to focus instead on eating moderate portions of nutritious foods, including whole grains, fresh fruits and vegetables, and lean protein every single day. Your teen must also get regular exercise to lose weight and keep it off for good.
Incorporate Physical Activity
If your teen wants to lose weight, exercising and staying physically active are essential. Although getting your teen a gym membership and forcing her to go every day may seem like a positive solution, it may frustrate and discourage your teen. Instead, encourage your teen to be physically active for 60 minutes every single day doing something she loves. Your teen may enjoy playing tennis, hiking, biking or swimming to burn calories and stay physically fit.
Eat Together
Instead of leaving your teen to fend for himself at mealtime, cook healthy meals that you can eat together as a family. Make healthy versions of your teen's old favorites -- if she's craving macaroni and cheese, use whole-wheat noodles, low-fat milk and a sprinkle of low-fat cheddar cheese instead of the boxed or frozen kind. Serve every meal with a salad or steamed veggies, and encourage second helpings on fruit and vegetable dishes only.
Don't Skip Meals
Your teen may think that skipping breakfast will help him shave more calories off of his diet. Instead, skipping breakfast may make him more likely to overeat later. Even if your teen doesn't have time to sit down at the table for breakfast, pack a reusable container of nuts and berries and a container of yogurt for him to take in his backpack and eat at school.
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