Teens are notoriously depicted as eating too much junk food, being couch potatoes and generally setting the stage for weight gain and obesity later. Unfortunately, often those depictions are true. Mayoclinic.com reports that there isn't a large difference between the eating habits and activity levels of overweight teens and their more slender counterparts, so small differences make a big impact over time. Take steps now to help your teens stay in healthy physical shape.
Encourage Healthier Eating Habits
A strict diet isn't usually necessary to ensure overall teen health. People who use fad or crash diets at any age will almost always fail in the long term, and begin a cycle of yo-yo dieting, which can cause serious health issues later. Encourage your teenager to eat and drink healthier by having high-energy snacks handy, such as apples with peanut butter or herbal iced teas with lots of fruit or mint flavors. Starchy snacks like potato chips or high-sugar drinks should be a rare treat, and not kept in the house.
Limit Time in Front of the TV or Computer
Setting specific times of day for TV viewing or computer surfing -- outside of homework -- gives your teenager the boundaries he needs to find other ways to fill time. If your teen is heavily into video games and not very "sports-minded," encourage activity by placing an "active video game" rule on the table -- in other words, game time can be increased if your teen plays active video games that require movement rather than games that don't encourage much more than an occasional twitch of the thumb. Investing in a gaming system that has components that allow for games that require movement can be great for your game geek's future health.
Become Family-Oriented
Take at least a few hours a week to do an active family activity. Again, team sports is great, but if your teen isn't the type to go out for the basketball team, find a family activity that everyone can enjoy. Disc golf, for example--played on a course with frisbees and baskets--is for all fitness types and gets people moving in a fun way. A family hike and picnic through the woods can also be a good bonding experience, and not feel forced. Get your teens involved in thinking of fun activities that require movement but don't feel like "work" to them.
Teach Your Teen to Cook
In the day of fast food and packed schedules, most teens have no idea how to put together a tasty and healthy meal, so sodium-filled pre-packaged foods, pizza or a burger become the top options. Teaching your teen a few basic tips, like how quickly a fantastic salad can be made, can help everyone in the family learn to eat healthier. Find foods that your teen loves and create recipes together that make them healthier and tastier options.
References
- Kid's Health: Teen Diet: How Can I Lose Weight Safely?; 1995-2011
- Centers for Disease Control and Prevention: How Much Physical Activity do Children Need?
- Centers for Disease Control and Prevention: Healthy Weight; 2011
- Mayoclinic.com: Tween and Teen Health; 2011
- University of Michigan: Obesity and Overweight; 2011
- Kid's Health: What's the Right Weight for my Height? 2011
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