Teenagers wishing to lose weight have to consider budget and transportation issues that may prevent participating in a formal weight-loss program. They may opt for an alternative --- filling the kitchen with a selection of diet foods. Fortunately, it does not take money or a vehicle to lose weight; teens can modify some existing habits, add some additional ones and find that the weight quickly falls off.
Step 1
Weigh yourself regularly. Self-weighing, the process of tracking your own weight, is a key to weight loss for teens, according to the University of California, San Diego. A 2009 study conducted by researchers at the school reports that teens who weigh themselves at least once a week ate fewer calories each day, ate less junk food and were better able to stick to a structured diet plan.
Step 2
Exercise most days of the week. The Mayo Clinic reports that 60 minutes of exercise is ideal for teenagers. Many teens have trouble fitting in this much activity, but it is important to note that the exercise can take place in multiple short bursts rather than one 60-minute session.
Step 3
Eat breakfast. Experts recommend breakfast for everyone, but it is a particularly important choice for teens. Breakfast provides fuel for the day, making it easier to concentrate in school. A healthy breakfast, with a mix of carbohydrates and protein, such as peanut butter on whole grain toast or granola and yogurt, is nutrient dense, filling and will not wreck your diet.
Step 4
Avoid soft drinks, fruit juice and flavored coffees. These drinks are high in calories, add nothing nutritionally, and do not provide a feeling of fullness.
Step 5
Plan for treats. The American Dietetic Association points out that flexibility is an important part of any weight loss plan for teens. Many social activities teens participate in center around food. Whether you are hanging out at a pizza place or heading to the movies, don't let your desire to lose weight slow you down. Enjoy the foods in moderation, and plan to be a little more active, and eat a little less, the next day.
Step 6
Keep a supply of healthy snacks available. Fruits and vegetables are low calorie and filling. They give you something to do with your hands while you study and provide a distraction while you are watching television.
Things You'll Need
- Scale
- Supply of healthy breakfast and snack foods
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