If your teen is overweight, she may be at risk for diseases that usually strike older individuals, such as diabetes, heart disease and high blood pressure. She may also suffer from low self esteem and may not feel good about the way she looks. Since your teen is still growing and has different nutritional needs than an adult, it is important to consult with her doctor before allowing her to start any type of weight loss plan.
Eat More of the Good Stuff
Instead of worrying about cutting calories or following a restrictive diet plan, your teen should focus on eating more fresh, whole foods. Foods without extra fat, salt or sugar added are good choices for your teenager. Fresh fruit, vegetables cooked without butter and salt, whole grains, low-fat dairy products, legumes and other lean sources of protein are important components of a healthy diet. Encourage your teen to eat breakfast, as it will rev her metabolism and help her avoid cravings later in the day.
Eat Less of the Bad Stuff
Help your teen avoid filling up on chips, candy, cookies and other junk foods by not keeping them in the house regularly. These foods are often loaded with dangerous saturated and trans fats, along with salt, sugar and too many calories. Ask him to plan ahead and pack healthy snacks on busy days instead of stopping at fast food restaurants or hitting the vending machines at school. Help him avoid eating past the point of satisfaction by reminding him to eat slowly. This will allow his body to recognize when his stomach is full.
Get Moving
MayoClinic.com recommends that teenagers get about an hour of physical exercise each day. The more your teen exercises, the more she can eat and still lose weight. In addition to aerobic exercise, your child should try to do some strength-building exercise each day. Examples include weight-lifting and yoga. These exercises help build muscle and may raise her metabolism. Encourage her to join a sports team at school or in your community, or challenge her to join you on a daily jog.
What Not to Do
Fad diets are especially dangerous for your teenager, as they may deprive him of nutrients that he needs. Also, the weight lost by drastically reducing calories or by eating from only one type of food group for a period of time is usually quickly regained. Unless his doctor prescribes them, ask your teenager to stay away from diet pills, powders and shakes. Don't let your teenager set unrealistic goals when it comes to weight loss. A healthy rate of weight loss is about 1 lb. per week. Gradual weight loss is more likely to last into the future than quick weight loss.
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