If you're an overweight teen, you probably want to drop pounds as fast as possible. While this is understandable, everyone loses weight on their own individual timetable, so no one can guarantee how fast you'll lose weight on a particular diet plan. In addition, MayoClinic.com warns that super-fast weight loss is unhealthy and unsustainable. Even so, with the right diet and exercise steps, you can quickly be on your way to a healthier weight.
Weight Loss Basics
The basics of weight loss apply to everyone, no matter their age. The University of Maryland Medical Center explains that to lose 1 lb., you need to burn off 3,500 extra calories. How fast you do that determines how fast you lose weight; cutting 500 calories per day from your diet will result in 1 lb. lost every week. Cutting 500 calories per day plus burning 500 calories per day in exercise will result in 2 lbs. lost per week.
Lower Your Calories
Changing your diet to cut calories is the place to start. Begin by cutting down on or eliminating those "extras" that pack major calories for little to no nutrition, such as candy, sugary coffee drinks, soda, bottled juices and sports drinks, desserts, mayonnaise, butter and fatty salad dressings. Substitute lower-calorie alternatives for high-fat, high-calorie snacks -- whole-wheat crackers instead of potato chips; whole fresh fruit in place of "fruit snacks" or candy; a small nonfat latte rather than a large blended coffee drink made with whole milk. These changes all add up to substantial calorie savings, which leads to successful weight loss.
Healthy Food Choices
You can cut calories and improve your diet at meals, as well. The U.S. Department of Agriculture states that to attain a healthier weight, you should make healthy choices from the main food groups, focusing on low-fat, low-sugar options and paying attention to cooking methods. Build your diet around fruits, vegetables, whole grains, lean proteins -- like fish, poultry, egg whites, soy products, beans and legumes -- and low- or nonfat dairy foods. Avoid fried foods, refined grains -- like white bread, most baked goods, white pasta and white rice -- as well as processed foods, added sugars, saturated fat and trans fats.
Exercise
A successful diet plan requires a fitness component. To really burn calories and fat, raise your metabolism, drop pounds and keep them off, you need regular exercise. Aim for 60 minutes or more, most days of the week, of moderate to vigorous cardiovascular exercise -- things like running, brisk walking, bicycling, swimming, dancing, playing tennis and inline skating. Add two to three strength-training workouts each week to build your muscle mass, which maximizes your calorie-burning potential and tones your body for a leaner, sleeker appearance.
Precautions
No matter how fast you'd like to get thin, remember that safe, effective, long-term weight loss requires a slower, steadier pace. MayoClinic.com recommends a goal of between 1 and 2 lb. lost per week. But it's best to consult your physician prior to beginning a new diet and exercise plan, to obtain medical clearance, discuss your goals and weight-loss methods and determine an appropriate weight goal for you. Your doctor may also refer you to a dietitian for more comprehensive assistance with meal planning and calorie counting. If you have persistent, serious concerns about your weight, eating and body image and feel you may have an eating disorder, consult a physician or mental health professional immediately.
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