Teenagers can often lose weight using many of the same strategies as adults. A healthy eating habit combined with regular physical activity is by far the most effective method for losing weight within this age group. Not only does it provide weight loss, but it can also establish a lifestyle where excess weight becomes less and less of an issue. However, other factors need to be addressed when helping a teen lose weight, such as body image, self-esteem and even commitment.
Step 1
Start talking with your child. Communication can make your teen much more comfortable coming to you with issues like weight. You can then offer support and even help with achieving her weight loss goals while still promoting a healthy and realistic body image, urges the Mayo Clinic.
Step 2
Encourage physical activity. The Mayo Clinic advises at least 60 minutes of physical activity each day for teens. Competitive sports, biking, swimming and even walking the dog all count towards this hour goal. But emphasize the fun, rather than the exercise involved in the chosen activities. Your teen is placing enough pressure on himself to lose weight.
Step 3
Modify meals. The National Institutes of Health recommends dietary changes to promote teenage weight loss, such as an increase in fruits and vegetables coupled with a decrease in fat and calories. These dietary changes shouldn't be reserved to just your teen. The whole family needs to get involved, so plan family meals that are rich in fruits, vegetables, whole grains, lean meat and low-fat dairy.
Step 4
Make breakfast a priority. Even if your teen is running late for school, make sure she eats something healthy for breakfast. Not only does this jump start her metabolism, according to the Mayo Clinic, but it can also prevent overeating later in the day.
Step 5
Keep healthy snacks on hand. Instead of stocking the pantry with chips, cookies and other convenience foods, fill the fridge and cupboards with healthy snacks. The Mayo Clinic suggests pretzels, graham crackers, yogurt, pudding and cheese, as well as fruits and vegetables.
Step 6
Limit sweetened drinks. Soda, juice and other sweetened beverages are often filled with empty calories. If your teen is trying to lose weight, discuss other options to quench his thirst, like seltzer water or just plain water, suggests the National Institutes of Health.
Step 7
Start using portion control. It's easy to overeat and increase caloric intake without portion control. Suggest smaller portion sizes and taking time to eat, urges the Mayo Clinic. You may even want to prepare all of your family's plates before serving dinner to ensure no one is eating too many calories.
Step 8
Regulate screen time. Television, computers and video games are all tempting activities for teens. Consider regulating the amount of time your child can sit in front of any of them, even when he's a teen. But don't forget the same rules should apply to you as well. Your example can promote a healthier lifestyle.
Step 9
Have a weekly weigh-in. The National Institutes of Health maintains that teens who weighed themselves weekly were much more successful with weight loss than those who stepped on the scale less often. And since your whole family is getting into the act, you can all check your weight together as a sign of support.
Tips and Warnings
- Consider having family meals at the dinner table. When you eat at the table, you're actually more mindful of how much you're eating and likely to stop eating when you're full.
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