As a teenager, you’re going through lots of changes in your body. You’re also under a lot of pressure to look a certain way. So it’s no wonder that weight loss is such a big topic for teens.
The good news is that there are healthy ways to lose weight and keep it off. By following a healthy diet and being active, you can reach your weight loss goals in a safe and sustainable way
What is a healthy weight for a teenager?
There is no one-size-fits-all answer to this question, as a healthy weight depends on factors like height, age, and body type. However, the Centers for Disease Control and Prevention (CDC) provides general guidelines for what is considered a healthy weight.
For teens aged 13-18, a BMI of under 85th percentile is considered a healthy weight, while a BMI of 85th percentile or higher is considered overweight. For example, a healthy weight for a 5’4” teenager would be 116 pounds or less.
How do you lose weight as a teenager?
There are many ways to lose weight, but the most important thing is to focus on developing healthy habits that you can sustain in the long term. Losing weight too quickly can be unhealthy, so aim for a slow and steady weight loss of 1-2 pounds per week.
To lose weight, you need to create a calorie deficit, which means eating fewer calories than you burn. You can do this by reducing your calorie intake and/or increasing your physical activity.
Cutting out sugary drinks and eating more vegetables are two simple ways to reduce your calorie intake. To increase your physical activity, try adding 30 minutes of moderate-intensity exercise to your daily routine. This could include things like walking, biking, or swimming.
What are the best diets for teens?
There is no one-size-fits-all answer to this question, as the best diet for a teenager depends on factors like weight, activity level, and food preferences. However, there are some general guidelines that can help.
The best diet for a teenager should be high in nutrients and low in calories, fat, and sugar. Focus on eating whole foods like fruits, vegetables, and whole grains, and avoid fried foods and processed foods as much as possible. It’s also important to get enough protein and fiber, which can help you feel fuller for longer.
Physical Activity for Teenagers
In addition to following a healthy diet, being physically active is essential for weight loss and good health. The Department of Health and Human Services recommends that teenagers get at least 60 minutes of physical activity every day.
There are lots of ways to be active, so find an activity that you enjoy and make it part of your routine. Here are some ideas:
- Walk around take a brisk walk, jog, or bike ride
- Join a sports team or participate in an after-school activity
- Play tag, jump rope, or hopscotch with your friends
- Dance around your house or blast music and move your body
Disordered Eating Warning Signs
While it’s normal for teens to be concerned about their weight, it’s important to be aware of the signs of disordered eating. Disordered eating is any type of abnormal or unhealthy relationship with food, weight, and body image. Warning signs of disordered eating include:- Preoccupation with weight, food, and calories
- Skipping meals or cutting out entire food groups
- irregular eating patterns
If you notice any of these warning signs in yourself or a friend, it’s important to seek help from a trusted adult or professional. Disordered eating can lead to serious health problems, so it’s important to get treatment as soon as possible.
Can teenagers take weight loss supplements?
Teens should avoid weight loss supplements, as they are not regulated by the FDA and can be dangerous. If you are looking for a weight loss supplement, speak with a doctor or registered dietitian to find one that is safe and effective.
Example of bad diets for teenagers
- Fad diets that severely restrict food groups or nutrients
- Diets that promote rapid weight loss
- Cleanses or detoxes that eliminate whole food groups
- Diet pills or weight loss supplements
Bad diets for teenagers can be dangerous and lead to health problems like malnutrition, anemia, and eating disorders. If you are considering a weight loss plan, speak with a doctor or registered dietitian to find one that is safe and healthy.
Maintain a Healthy Weight
Once you’ve reached a healthy weight, it’s important to maintain it. You can do this by following a healthier diet and being physically active. To keep your weight in check, focus on eating whole foods like fruit, vegetables, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
It’s also important to be physically active and get at least 60 minutes of moderate-intensity exercise each day. This could include things like walking, biking, or swimming.
If you find that you’re gaining weight, don’t despair. Weight fluctuations are normal, especially for teenagers. Just make sure to get back on track with healthy eating and exercise habits as soon as possible.
What If Weight Loss Isn’t Working?
If you’ve been following a healthy diet and exercise plan but haven’t seen results, there are a few things you can do.
First, talk to your doctor or a registered dietitian to rule out any underlying medical conditions that could be causing weight gain. Second, make sure you’re following a healthy diet and getting enough exercise. If you’re still not seeing results, you may want to consider working with a weight loss specialist.
Third, set realistic weight loss goals. Losing 1-2 pounds per week is a healthy and achievable goal for most people. Finally, don’t get discouraged if you have setbacks. Weight loss is a journey, and there will be ups and downs along the way. Just keep working towards your goals and you will eventually reach them.
Weight loss for teenagers can be achieved through a healthy diet and exercise plan. However, if weight loss is not working, speak to a doctor or weight loss specialist to find out more about other options.
16 key weight loss tips for teens
1. Drink plenty of water: Drinking lots of water is essential for weight loss and good health. Make sure you’re drinking 8-10 glasses per day.
2. Eat breakfast: Breakfast is the most important meal of the day, so don’t skip it! Eating breakfast will help your body start burning calories for the day.
3. Eat healthy snacks: When you’re feeling hungry between meals, reach for healthy choices like fruits and veggies, whole grain crackers, or yogurt.
4. Avoid sugary drinks: Sodas, juices, and energy drinks are loaded with sugar and calories. Stick to water or unsweetened tea instead.
5. Limit fast food: Fast food is usually high in calories, fat, and sodium. If you need to eat on the go, opt for healthy foods choices like salads, wraps, or sushi.
6. Get active: Exercise is a great way to burn calories and improve your health. Aim for at least 30 minutes of physical activity every day.
7. Avoid eating late at night: Eating junk food late at night can make you weight gain and feel tired the next day. Try to eat dinner earlier in the evening and avoid snacking before bed.
8. Don’t diet: Fad diets are not a healthy way to lose weight and they often don’t work in the long term. Instead of dieting, focus on eating healthy foods and being active.
9. Avoid crash diets: Like fad diets, crash diets are not a healthy way to lose weight. These extreme diets can make you sick and they’re often not sustainable in the long term.
10. Be mindful of portion sizes: When you’re eating, be mindful of how much food you’re putting on your plate. It’s easy to overeat, especially when you’re eating out at restaurants.
11. Avoid processed foods: Processed foods are often high in calories, fat, and sugar. They can also be low in nutrients. Instead, opt for whole foods like fruits, vegetables, nuts seeds and whole grains.
12. Fill up on fiber: Fiber is a nutrient that helps you feel full and can help with weight loss. Aim for 25-30 grams of fiber per day from sources like beans, legumes, vegetables, and whole grains.
13. Get enough protein: Protein is essential for weight loss and it can help you feel fuller for longer. Aim for 0.36 grams per pound of body weight (about 55 grams for a 150-pound person).
14. Avoid “empty” calories: Empty calories are foods that are high in calories but low in nutrients. Examples include cookies, cakes, chips, and sugary drinks.
15. focus on healthy habits: weight loss is about more than just the food you eat. It’s also important to focus on developing healthy habits like sleeping 7-8 hours per night, managing stress, and staying active.
16. Enlist your family for help and support on weight-loss goals, and be sure to reward yourself for your successes along the way! weight loss for teenagers can be difficult, but it is possible with the right mindset and support system.
The Bottom Line
Losing weight as a teenager requires a focus on lifestyle changes and healthy habits like eating a balanced diet and being physically active. There is no one-size-fits-all answer to the question of how to lose weight, but following these general guidelines can help you create a healthy weight loss plan that works for you.