How to lose weight for teens? Properly maintaining a moderate weight has several health benefits for teens and people of all ages. Although losing weight in a short time can be very difficult, practicing good and proper habits and receiving good support from family members can really help teens lose weight safely and gradually. How to lose weight as a teenager without any side effects?
Actually, obesity is a growing major problem among adults and children alike. In fact, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), around 20% of people aged 12–19 years have obesity.
This article looks at 1. how to lose weight as a teenager, 2. how many calories should a teenager eat, 3. healthy weight loss diet plan for teens, 4. How teens lose weight quickly 5. how to lose weight fast for teenage guys and girls and finally how actually teens can lose weight perfectly and properly maintain a moderate weight while avoiding disordered eating.
- 1 How To Lose Weight Quickly As a Teenager?
- 2 Overweight Teens
- 3 What causes obesity in a teen?
- 4 How to Lose Weight Fast for Teens?
- 4.1 Things to do
- 4.2 Snacking sensibly
- 4.3 Avoiding boredom eating
- 4.4 Limiting added sugar
- 4.5 Limiting processed foods
- 4.6 Enlisting the family to help
- 4.7 Moving more
- 4.8 Swapping out unhealthy fats
- 4.9 Sleeping well
- 4.10 Managing portions
- 4.11 Filling up on vegetables
- 4.12 Starting small
- 4.13 Staying hydrated
- 4.14 Things to avoid
- 4.15 Avoiding all treats
- 4.16 Drinking too many calories
- 4.17 Eating even when full
- 4.18 Skipping meals
- 4.19 Giving up
- 4.20 Celebrating success with food
- 5 Healthy Weight Loss Plan for Teens
- 6 How to Lose Weight as a Teenager by Best Diet Plan
- 7 FAQ: Expert’s Answers for Weight Loss
- 8 Healthy Diets for Teens
How To Lose Weight Quickly As a Teenager?
Losing weight quickly and properly maintaining a moderate weight can be really difficult, but using the tips below, teens can make sure that they easily stay healthy, fit and minimize their actual risk of developing a variety of or many bad and different conditions.
Properly maintaining a moderate weight may also help teens maintain confidence and a positive self-image.
Receiving best support from family members can really help make it easier for teens to manage their weight in a way that avoids disordered eating.
Benefits of maintaining a moderate weight
Obesity with many health problems or a large number of health conditions, including diabetes, high blood pressure, heart disease, high cholesterol, depression, and many different types of cancer.
By properly maintaining a moderate weight, people can lower their risk of developing these conditions.
So, maintaining a moderate weight also perfectly reduces pressure on the joints, which can really help reduce the pain that comes with some types of arthritis.
Also Read – 10 Evidence-Based Weight Loss Tips 
When exactly trying to lose weight fast, people — especially teens — need to perfectly ensure that they are getting the recommended daily enough quota of nutrients. Not doing so could actually affect their growth and development.
Being hungry may also sometimes impact a teen’s education, as they may find themselves unable to properly concentrate at school.
Teens who are actually aiming to lose weight quickly should be careful to do so while still eating enough to meet their caloric needs. This exactly reduces the actual risk of nutrition negatively affect their education.
Disordered eating may also be an actual concern for some teens, as eating disorders occur most frequently in this age group.
By adhering to the following tips in a proper way, teens can perfectly maintain a moderate weight in a way that avoids disordered eating and really helps build lifelong healthy habits.
Anyone who is really concerned that they or someone they know may be experiencing disordered eating can find an exact list of symptoms on the National Eating Disorders Association website, along with perfect and a confidential helpline, text option, and chat support services.
If you’re a teen who is overweight, nowadays you’re certainly not alone. In the United States, the number of people who are obese and overweight is dramatically increasing. In fact, the percentage of teens who are actually overweight has more than tripled since 1980. In 2004, almost one in five teens was overweight. Now in 2021 that count increased and it’s created many problems in our society to live healthily.
What causes obesity in a teen?
Generally, in many ways, childhood obesity is actually a puzzling disease. Doctors exactly do not fully understand how the body controls weight and body fat. On one hand, the cause seems very simple. If a person takes in more calories than they use for energy, then they will definitely gain weight.
But a teen’s overweight or obesity can be caused by a combination of things. It can be linked to:
- Socioeconomic issues
- How the body actually turns food into energy (metabolism)
- Not getting enough sleep
- Lifestyle choices
- Emotional issues
Some endocrine disorders, diseases, and medicines may also have a strong effect on a child’s body and weight.
How to Lose Weight Fast for Teens?
Things to do
A teen and any family members who may be exactly supporting them in their weight loss or maintenance goal can adopt the following amazing habits.
Instead of reaching for a sweet candy bar or bag of chips, the NIDDK actually recommends recharging with a piece of fresh fruit, some baby carrots, or some hummus with a selection of sliced vegetables.
Avoiding boredom eating
Some people may reach for some food when they actually do not know what else to do. Instead of snacking when bored, people should actually try to find hobbies and best activities that can distract them. Some best examples of activities to try to include walking the dog or helping with chores.
A 2017 paper finally recommends mindful eating as a way of promoting healthy eating behaviors. Mindfulness is an actual practice based on Zen Buddhism.
So exactly, according to the paper, mindful eating actually “supports practitioners’ sense of who really they are by assuring them that they are OK in a nonjudgmental and proper self-accepting way. It really encourages them to in a proper way appreciate food rather than restricting it and starving, by having a beginner’s mind and patiently appreciating each and every moment with full awareness.”
Limiting added sugar
People should actually try to consume fewer than 10% of their daily calories from sugar, according to the NIDDK.
For example, instead of ice cream or baked foods, or baked desserts, a person could opt for a banana or another pure and naturally sweet fruit.
Limiting processed foods
Often known as “junk food,” processed foods are calorie-dense but have actually low nutritional value. They can also be high in saturated fats.
Although someone can eat this food sometimes or occasionally, teens should make sure that they actually do not form the basis of their diet.
Enlisting the family to help
A 2015 study finally suggests that teens are actually less likely to diet, binge eats, and attempt to control their weight in unhealthy ways if their parents support them in their fit and healthy eating goals by demonstrating healthy eating habits and the importance of being active rather than having weight-focused conversations.
One of the best and perfect ways to lose weight or maintain a moderate weight is for a person to consume fewer calories than they loss calories or burn each day.
Being active is a really great way to burn more calories, and the United States Department of Health and Human Services actually recommends that teens aim for at least 60 minutes of moderate-to-vigorous activity per day.
As well as aiding weight loss, regular physical activity can really help improve cognition, bone health, overall body fitness, and heart health. It can also perfectly reduce the risk of developing depression.
Swapping out unhealthy fats
Teens actually need fats to perfectly develop and grow. Dietary fat needs are actually higher for children than adults, yet people often exactly avoid fats when trying to lose weight.
Some fats are really better for health than others. Instead of exactly cutting out fat entirely, teens should try to opt for best and healthy unsaturated fats, such as avocado, nuts, seeds, olive oil, and oily fish.
Some studies suggest that there may be an exact link between insufficient sleep and having a higher weight or overweight.
Other studies perfectly suggest that teens actually require more sleep than adults, with a recommendation of 9–10 hours deep sleep per night. Teens should, therefore, make sure that they get adequate sleep to properly maintain a moderate weight.
Another thing to try to lose weight quickly or maintain a moderate weight is to control one’s portion sizes. For example, instead of eating an entire sharer bag of chips in one sitting, consider splitting it up into small pieces or smaller portions.
Consuming smaller portion sizes will really decrease the number of calories a person eats in a day, which can, in turn, help aid weight loss.
Filling up on vegetables
One downside of trying to lose weight quickly is that people may worry about feeling hungry. Loading up one’s plate with fresh vegetables can really help prevent that.
With fresh vegetables containing fewer calories per 100 grams than most other food types, they also have the added some actual benefit of being high in vitamins, minerals, and fiber, which can actually help a person feel more satiated after eating.
Making changes slowly can be really more effective and more valuable than changing a lot of different things at once. By setting small perfect goals and making small changes, people are really more likely to succeed.
Teens should make sure that their actual goals are realistic to allow them to perfectly stick to their routine in the long term.
The Polycystic Kidney Disease Foundation cites studies actually suggesting that 37% of people think that they are actually hungry when they are actually thirsty.
By staying hydrated, people actually can stave off those mistaken hunger pangs. It may also be really useful for people to drink a small glass of water before every meal to help boost feelings of fullness.
Things to avoid
Avoiding the following can really help people meet their exact weight goals and stick to healthy habits.
Avoiding all treats
Cutting out certain foods entirely can make a person want them actually even more. So, if a person really avoids all treats, they may initially begin to feel resentful, which may mean that they actually do not see success with their weight goals.
Drinking too many calories
People should try to be mindful of how many calories actually they are drinking. Sodas, energy drinks, and many other beverages have added sugar and that is really harmful to us, which can contribute to a person consuming many more calories than they actually realize.
Eating even when full
It is really important that people stop eating when their body actually tells them that they are full. People may consume unnecessary calories or full of calories foods by eating even after they are really no longer hungry because there is a widespread belief that people should empty their plates.
Preparing smaller portion sizes can really help perfectly prevent wastage, as can storing leftovers for later.
Skipping meals may cause someone’s metabolism to slow down quickly or make them feel actually so hungry that they overeat at the next meal.
If a person is actually short on time, they could perfectly choose a piece of fruit, such as an apple or a banana, to take with them.
It can be actually disheartening to not see much of a difference immediately, but weight loss really takes time and should be more about making lifestyle changes perfectly and becoming fit and healthier than the numbers on the scales.
Celebrating success with food
When people actually hit their weight goals, they should really celebrate them. However, they should actually try to avoid celebrating them with food.
Consider buying new slim and fit clothes or hobby-related equipment as a reward to perfectly prevent associating food with rewards.
Healthy Weight Loss Plan for Teens
When it actually comes to helping your teen achieve their fitness and exact weight loss goals the focus should always be on habits. The habits that he or she perfectly develops early in life related to eating and exercise will often carry over into adulthood. And once poor health habits develop they really tend to be long-lasting.
Even though there are really no easy solutions for losing weight quickly, you can still do plenty as a parent to help your child get fit. First, try to encourage and motivate your whole family to properly build healthy habits together. You can also perfectly help your teen achieve his or her goals by following this effective and proven plan for long-term success.
How to Lose Weight as a Teenager by Best Diet Plan
Best weight loss diet plan for teens:
1) Start with a Heart to Heart Talk
Besides the health risks actually associated with being overweight such as diabetes and high blood pressure, your teen often faces a social world of teasing, isolation, and bullying. Since your child is also probably concerned about their weight and fat, have a heart-to-heart talk to offer your best support and perfect understanding.
Keep in mind that long-term weight loss is really difficult and without a commitment, it will not happen. Make sure that your teen is actually ready to make permanent changes and it is done for the perfect and right reasons. Use this time to have a candid conversation about how actually the whole family can build perfect and healthy habits together.
Don’t forget to talk with your teen about creating the best and perfect action plan that can really help him or her set specific fitness goals. The plan should include getting rid of bad habits and properly replacing them with healthy ones.
2) Identify Bad Habits to Replace
Healthy habits actually help children to perfectly grow up to be happy and successful adults. They also protect and help prevent future health problems like diabetes, high blood pressure, high cholesterol, heart disease, and cancer. Unfortunately, there are actually many factors that are keeping teens today from building a healthy lifestyle.
The CDC reports that the percentage of adolescents aged 12–18 years who are actually obese is now 20.6%. Nowadays, technology, busy schedules, fast food, and lack of exercise and less physical activity are all factors that actually contribute to our obesity epidemic. The actual fact is that teens today are learning many bad habits that are really very difficult to change.
Too Much Technology usage – These days, kids actually learn to use technology at such a young age that they spend their whole lives texting, playing video games, and continued staring at screens. The main problem is that their bodies were created for movement and not this kind of sedentary activity which can actually lead to obesity.
A Busy Lifestyle – Even though it is actually better for teens to be busy than lazy, packing their schedule with too many activities leaves little time left for play and relaxation. It is important for kids to have fun outside of home and do their own exercise through play while still having enough time for relaxation to avoid burnout.
Fast Foods – According to the CDC, actually fast-food consumption has increased fivefold among children since 1970. The actual fact is a diet containing very high levels of fat or sugar and few nutrients can cause teens to gain weight quickly and easily. And poor health stemming from childhood obesity can actually continue into adulthood.
A Sedentary Lifestyle – The CDC recommends that children get at least one hour of physical exercise daily to remain healthy and fit. Unfortunately, most teens today are sedentary and the more passive and more inactive a child is, the greater the actual risk of many major health problems including diabetes, heart disease, and certain cancers.
Help your teen make a perfect list that identifies bad habits that they really need to overcome to achieve their goals. Perfectly include in their plan ways to remove as many triggers as possible from the home. If your child regularly eats cookies at home, then throw them away. If they really spend too much time watching TV and other videos, then set limits to screen time. Make it really easy for your teen to perfectly break bad habits by avoiding the things that cause them.
3) Change of Environment is Key
According to studies, it actually takes more than 2 months before a new behavior becomes automatic. In other words, to perfectly eliminate or create a new habit will actually take the average person about 66 days. It is very difficult to develop a new good habit since it takes an enormous amount of willpower to do something for 66 days without succumbing to temptation. As a result, most of our daily lives are actually made up of the same habits.
Helping your teen to lose weight quickly is a difficult but achievable goal if you set your family up for real success. However, trying to commit to a drastic change and relying on willpower alone will really not work. The exact trick to helping your teen build healthy habits, good habits and achieve their goals is to change their environment. You simply can not make actual significant, lasting change without altering the environment that is around you.
4) Deal with Stress and Boredom
Most of the time, bad habits and unhealthy habits are simply a way for teens to deal with the stress and boredom in their life. Everything from snacking on unhealthy foods and fast foods to watching too much television to wasting time on the internet can be a simple response to stress and boredom. But it actually doesn’t have to be that way.
Because bad habits sometimes provide some type of benefit, they are really very difficult to simply eliminate. Instead, you need to perfectly replace a bad habit with a new habit that really provides a similar best benefit. You can easily help your teen build healthy habits to replace bad ones by finding new ways to perfectly deal with stress and boredom.
It is important to make it easy and simple for your teen by developing a plan ahead of time when they actually face stress or boredom. For example, if your teen really enjoys eating a snack or something sweet while watching TV or watching videos offer a bowl of fresh fruit or a 100 calorie bag of popcorn. It does take perseverance to perfectly break bad habits.
5) Focus on a Balanced Nutrition
Research shows that 97% of people who actually lose weight regain it again within 5 years. Yes, our health habits are really very hard to change! That is why to help your lovely teen develop good habits that are actually associated with a longer and really healthier life you have to start early by encouraging good eating habits and a healthy lifestyle.
Balanced nutrition is really essential at every stage of life, but this is especially true for children and teens. Kids actually need healthy eating habits to fuel their growing brains, muscles, and bodies. Whether you have a toddler or a teen, here are a few of the perfect, effective and best strategies to actually improve nutrition and encourage smart eating habits.
Sitting down at the table as a family is really very important part of perfectly establishing healthy eating habits and provides best quality time for the whole household. Studies show that families that eat together or joint families tend to eat more fruits and vegetables and really consume less fast food, soft drinks, and foods high in added sugar.
Eating at home is also more economical and gives you perfect control over both the quality and quantity of food your family eats. While preparing family meals try to properly serve a variety of fruits and vegetables, limit soft drinks, encourage lots of water, keep in mind proper portion food size, and totally avoid junk and fried foods.
My plate was actually designed to make perfectly balanced eating easy for families to visualize and apply to everyday life. By using it as a guide, your teen will see that half of their plate should be filled with healthy and colorful fruits and veggies, about ¼ with lean protein and the remaining part or your plate with grains, half of them being whole.
6) Promote Daily Physical Exercise
To help your teen become a happy, healthy and fit adult it is important to get active as a family. A teen actually can’t change their body composition through nutrition alone without exercising or without physical activities on a regular basis. It is the perfect combination of both nutrition and exercise that finally provides a complete healthy package.
Unfortunately, between school, work, and extracurricular demands, families today are really very busy and home is the place for decompressing in front of a screen… many times in separate rooms. Make regular physical activity part of your family’s routine. Take a walk regular basis, visit the community pool, or go biking.
Just keep in mind that developing a weekly workout routine or workout plan and playing sports are two very different things. Most kids that play sports eventually stop playing as adults. This is why it is really important for kids to learn to workout at a young age especially since it is hard to develop an exercise habit as an adult.
7) Suggest Enough Sleep and Rest
Resting and sleeping actually are critical to life. It ensures the optimal functioning of our bodies including our physical endurance, digestion, memory, mood and even the condition of our skin. However, compared to best diet and regular exercise, our culture undervalues the actual benefits of sleep and many of us are sleep deprived.
Most teens today are actually trading their sleep time for screen time which can have really negative long-term consequences. Kids that do not get enough sleep often quickly gain weight since they become hungrier and drawn to high-calorie foods. They are also at a higher risk of diabetes or sugar-related problem and have a slower metabolism.
This is why it is really critical that teens have no more than 2 hours of screen time per day. Screen time includes the mobile, TV, computer, tablet, and video games. You should also set specific time limits on smartphones as a part of screen time. Promote physical activity and regular exercise instead and make sure your teen gets plenty of rest.
8) Encourage Fruits and Veggies
Fruits and vegetables are actually rich in nutrients and low in calories! Besides being packed with best nutrients like vitamins, minerals, and fiber, veggies also contain powerful compounds called antioxidants which are very important disease-fighting compounds that perfectly protect the cells in the body from unstable molecules.
Studies show that consuming fruits and veggies on a regular basis can really help teens reach and maintain healthy body weight. A healthy snack will also help your family stay energized and active during the day. To ensure your teen actually gets plenty of fruits and veggies, keep pre-washed produce always available to simply grab and eat.
FAQ: Expert’s Answers for Weight Loss
This actually depends on the current weight, target weight, activity level, medical history, and currently running medications. Talk to a physician or doctor or registered dietitian for the best advice.
Weight-Loss Tip: Eliminate processed foods or fast foods. When you’re really trying to lose weight quickly, give your body the pure and natural foods it can digest easily, and say no to anything that comes in a wrapper. Try salads and grilled protein on regular basis. Skip the sauces.
“Skinny fat” is a term that actually refers to having a relatively high percentage of body fat and a very low amount of muscle mass, despite having a “normal” BMI. People of this body composition may be at a very heightened risk of developing diabetes and heart disease.
Eat a high-protein breakfast every morning. Actually eating a high protein breakfast could really help reduce cravings and calorie intake throughout the day. Get good quality sleep. Sleep is very important for many reasons, and poor sleep is really one of the biggest risk factors for weight gain.
Exactly according to the Centers for Disease Control and Prevention (CDC) , it’s 1 to 2 pounds per week. That means, on average, that actual aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
Healthy Diets for Teens
Eating Healthy: The best and perfect way your teen can maintain a healthy weight is to eat a diet rich in whole grains, fresh fruits, vegetables, no-fat or low-fat milk products, eggs, fish, beans, nuts, and lean meats.
Eating healthfully means getting the actual right balance of nutrients. As your teen grows, he or she will now require more calories and an increase of key nutrients including calcium, protein and iron.
How much a teen should eat it’s actually depends on their individual needs. In general, your teen should eat a varied diet and healthy foods, including:
Fruits and vegetables every day. Your teen should eat at least 2 cups of fruit and 2 ½ cups of vegetables every day (for a 2,000 calorie diet).
1,300 milligrams (mg) of calcium daily. Your teen should eat at least three 1-cup servings of very low-fat or fat-free calcium-rich foods every day. Good sources include milk or yogurt. One-cup equivalents include 1½ ounces of very low-fat cheddar cheese or 2 ounces of best fat-free American cheese.
Protein to build muscles and organs. Your teen should eat at least 5½ ounces of protein-rich foods every day for healthy life. Perfect and good sources include lean meat, poultry, or fish. Exactly one-ounce equivalents of other pure protein sources include ½ cup of beans or tofu, one egg, a tablespoon of peanut butter, and ½ ounce of nuts or seeds.
Whole grains for energy. Teens should get at least 6 ounces of grains every day. One-ounce equivalents include one slice of whole-grain bread, ½ cup of whole-grain pasta or you can take brown rice, 1 cup of bulgur, or 1 cup of whole-grain breakfast cereal.
Iron-rich foods. Boys double their lean body mass between the ages of 10 and 17, needing iron to perfectly support their growth. Girls actually need iron for growth too, and to replace blood they lose through menstruation every month. Good and best sources of iron include lean beef, iron-fortified cereals and bread, dried beans and peas, or spinach.
Limiting fat. Teens should properly limit their fat intake to 25 to 35 percent of their total calories every day and they should perfectly choose unsaturated fats over saturated fats whenever possible. Healthier, unsaturated fats include safflower, sunflower, olive, canola, corn, and soybean oils; fatty, Coldwater fish like salmon, trout, tuna, and whitefish; and nuts and seeds.