Weight loss can benefit people of all ages — even teens. Losing excess body fat can improve health and boost self-esteem and confidence. However, it’s important for teens to lose weight the healthy way by making diet and lifestyle changes that nourish growing bodies and can be followed long term. Here are 16 healthy weight loss tips for teens. Losing excess body fat is a great way to get healthy. However, it’s important to have realistic weight and body-image goals. While losing excess body fat is important for overweight teens, the focus should always be on improving health, not body weight. Having a realistic weight goal can be helpful for some teens, but improving diet and increasing physical activity can be much more effective overall. It’s critical for teens to have healthy role models and to understand that everyone has a different body type. Perhaps one of the easiest ways to lose excess weight is to cut back on sweetened beverages. Sodas, energy drinks, sweet teas, and fruit drinks are loaded with added sugars. You don’t have to join a sports team or a gym to become physically fit.
Simply sitting less and moving more is an excellent way to shed excess body fat. The key to getting — and staying — physically fit is to find an activity that you truly enjoy, which may take some time. Try a new sport or activity every week until you find one that works for you. Hiking, biking, walking, soccer, yoga, swimming, and dancing are just some things you can try. Getting involved in active hobbies like gardening or social causes like park or beach clean-ups are other excellent ways to increase activity levels. Vegetables, fruits, whole grains, healthy fats, and wholesome protein sources are not only nutritious but may also encourage weight loss. When trying to lose weight, it’s common to cut out sources of dietary fat due to their calorie content. However, cutting out too much fat can negatively impact growth and development. Rather than drastically reducing your fat intake, focus on swapping unhealthy fat sources for healthy ones.
- Difficulty making choices
- Include a variety of foods within each food group
- Healthy Eating for Pregnancy
- Noosa Main Beach
- Go to sleep and wake up at the same time
- Binge episodes associated with: – eating more rapidly than usual
- Lower blood pressure
Teens tend to eat foods high in added sugars, such as candy, cookies, sugary cereals, and other sweetened processed foods. When trying to improve health and lose excess body weight, cutting back on added sugars is essential. This is because most foods that are high in added sugars are low in protein and fiber, which can cause your appetite to fluctuate and may lead to overeating throughout the day. The pressure to lose weight quickly can cause teens to try fad dieting. There are countless fad diets — some promoted by popular celebrities. It’s important to understand that diets — especially restrictive fad diets — rarely work long term and can even be harmful to health. Overly restrictive diets are hard to stick to and seldom deliver all of the nutrients your body needs to function at an optimal level. Instead of focusing on short-term weight loss, teens should concentrate on achieving slow, consistent, healthy weight loss over time. Vegetables are packed with important nutrients like vitamins, minerals, and fiber.
Vegetables are packed with fiber and water, which can help you feel full and more satisfied after meals. This decreases the chances of overeating by keeping your appetite stable throughout the day. Although skipping meals may seem like it would help you lose weight, it may actually cause you to eat more throughout the day due to hunger. Instead of skipping breakfast or reaching for a quick, high-sugar snack bar, teens should make eating a balanced meal a priority. Additionally, choosing a balanced breakfast higher in protein can help keep you fueled and satisfied until your next meal. Foods and drinks marketed as “diet-friendly” can be packed with artificial sweeteners, unhealthy fats, and other ingredients that aren’t good for health. Plus, diet foods and beverages are usually highly processed and rarely contain the nutrients that growing bodies need. Instead of purchasing diet items, choose whole, unprocessed, filling foods for meals and snacks. Oftentimes, teens eat meals and snacks on the go or while distracted by television or smartphones, which can lead to overeating.
Mindful eating practices — such as eating slowly, enjoying meals seated at a table, and chewing food thoroughly — can help regulate weight and lead to a better relationship with food. Drinking enough water is critical for overall health and can help you maintain a healthy weight. Feeling pressure to look a certain way can wreak havoc on anyone’s body image — and teens seem to be more susceptible to body image issues than other age groups. Peer pressure, social media, and celebrity influence can make teens feel dissatisfied with their bodies. When trying to get healthier by losing excess weight, it’s important to understand that everyone’s body is unique and that people lose weight at different rates. A weight loss journey should never be triggered by a need to look like someone else. Losing weight should be viewed as a way to become healthier, happier, and more confident in your own skin.