Weight gain often occurs during puberty due to hormonal changes, but it can also be a result of genetics. Weight gain during the teenage years can lead to poor self-esteem, causing many teenagers to attempt a weight loss plan. According to the TeenGrowth health information website, 25 percent of teenagers are either overweight or obese. However, some teens may try to lose weight due to an inaccurate self-image. A doctor can determine a teenager's healthy weight range. If weight loss is necessary, there are easy ways for teenagers to plan to lose weight and stick with it.
Commit to a Plan
Commitment is the key to any weight loss program. To achieve successful weight loss and keep the weight off, healthy changes need to be made. Diet pills and other extreme dieting plans may contribute to rapid weight loss, but the weight often returns and these methods are not safe for teenagers. Instead, committing to permanent changes in diet and exercise provides success. It is also important to avoid giving up just because of a slip-up that involves unhealthy foods or habits. Staying committed despite mistakes provides more results than quitting.
Seek Support
Finding a family member or friend who also wants to commit to eating healthier can make the process easier. It provides a level of encouragement and accountability that would otherwise be absent. Exercising with a friend can also make the workout seem shorter and easier with the distraction of company.
Reduce Calorie Intake
It is important to watch calories in order to lose weight effectively. According to TeenGrowth.com, the average teenage girl needs about 2,200 calories each day, while the average teenage boy needs anywhere from 2,500 to 3,000 calories a day. Being aware of the calorie content of food can prevent going above these daily recommendations. It is important to remember that beverages count toward calorie intake as well.
Eat Small Portions
Oversize portions are popular in restaurants, coffee shops and at home. Paying close attention to serving sizes can provide awareness for what a normal serving of food is supposed to look like. Packaged food comes with a label that indicates the recommended serving size. Eating meals on smaller plates can prevent filling up with extra food, and restaurant meals can be ordered in half portions.
Exercise
Weight loss occurs when the number of calories burned outweighs the calories taken in throughout the day. Exercise is an effective way to burn calories. According to the Mayo Clinic, teenagers need about 60 minutes of physical activity each day. This activity does need to be completed all at once; rather, it can be done in short spurts throughout the day. Cardiovascular exercises, such as swimming and running, are good for burning calories. Strength training routines, such as lunges and push-ups, are important because muscle burns calories more effectively than fat.
Eat Healthy Foods
Healthy substitutions can lead to weight loss. Choosing whole wheat pastas and breads, low-fat milk and dairy products and lean cuts of meat can cut back on unnecessary intake of refined sugar and saturated fat. Baking meat and fish is a healthy alternative to frying.
Snack Smart
Avoiding unhealthy snacks, such as potato chips or candy, can reduce the amount of sugar, calories and fat that are consumed during the day. Many teenagers are tempted by the vending machines full of unhealthy options at school. Having healthy snacks on hand, such as fruits, vegetables and rice crisps, can combat hunger between meals and help with avoiding unhealthy alternatives.
Drink Water
Water flushes toxins from the body and gives a feeling of fullness, helping with weight loss. It is also an alternative to sugary and caffeinated beverages that can cause weight gain. According to the Mayo Clinic, a good recommendation for daily water intake is eight 8-oz. glasses a day.
Avoid Skipping Meals
Skipping meals can actually cause weight gain. Going too long without eating can lead to overeating later in the day, and eating regularly can keep blood sugar and metabolism levels stable. Breakfast is especially important, because it provides energy for the day.
Find Distractions
Having sugarless chewing gum, writing utensils or other distractions readily accessible can prevent the consumption of unnecessary calories. Many teenagers are tempted to eat when they are bored or involved in activities such as watching television or talking on the phone. As a result, they find themselves eating food when they're not hungry. Rather than occupy hands and mouths with food at this time, drawing pictures or participating in other distractions can focus the mind elsewhere.
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