The American Academy of Child and Adolescent Psychiatry estimates that 16 to 33 percent of children and teens are overweight or obese. Obesity is the result of many factors, including genetics, lifestyle and cultural influences. Being overweight puts teens at risk of diabetes, heart disease and certain cancers later in life. For a teenage boy to lose unwanted pounds, it is important to cut out junk foods and sugary drinks as well as increase physical activity.
Healthy, Well-balanced Diet
With the exception of infancy, guys gain the most inches and pounds during their teenage years, about 50 percent of their adult weight. As a result, teenage boys need plenty of vitamins, minerals and calories in order to support this period of rapid growth. There is a difference between good calories and bad, however. Replace fatty calories, such as chips and fast food, with nutritious calories found in fruits, vegetables and whole grains. Eat lean meats, such as turkey, salmon and grilled chicken, instead of burgers and bacon.
Drink Water
Too many sugary sodas, lattes and energy drinks equal too many unhealthy calories in your diet. One 20-oz. bottle of soda contains about 250 calories. Drink one a day, and you could add up to 26 pounds in one year. Even seemingly healthier fruit juices, lemonade and sports beverages contain a lot of sugar and calories. Drink six, 8-oz.glasses of water a day. Add a squeeze of lemon or lime or try flavored seltzer water. If you are craving something sweet, pay attention to portion sizes. And skip the whipped cream, extra sugar or flavored syrups at the coffee shop.
Healthy Snacks
Mindless munching in front of the television can pack on the pounds. Eat all meals and snacks with little to no distraction; that way you will pay attention to how much you eat and when you feel full. If you crave a salty or sweet treat, read the nutrition label and eat only one serving, which might be less than the packaged amount. Better yet, substitute healthier snacks for unhealthy ones. Bake fries in the oven. Eat vanilla wafers instead of cookies or unbuttered popcorn instead of a bag of chips. Eat fruits and vegetables for extra energy and to feel full longer.
Other Considerations
In addition to changing what you eat, it is important to change how you eat as well. Pack your lunch the night before and plan extra time in the morning to eat a healthy breakfast. Take your time when you eat. Don't use food as a reward for passing a test or making it through mid-terms. Encourage your family to eat healthy as well. Talk to your doctor about which diet plan would work best for you or join a support group, such as Weight Watchers or Food Addicts Anonymous.
References
- American Academy of Child and Adolescent Psychiatry: Obesity in Children and Teens; May 2008
- HelpGuide: Nutrition for Children and Teens
- Centers for Disease Control and Prevention: Rethink Your Drink
- New York Daily News: Addictive Qualities of Soda and Sugary Drinks are Contributing to Childhood Obesity Epidemic; Dan Moore, Bill Manville; September 2009
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