Teen Weight Loss Tips

Suggestions on how to help your teen develop a healthier lifestyle, lose weight and keep it off.

The task of losing weight as a teen is much different than that of losing weight as an adult.  A teenager's weight loss depends on their age, their metabolic rate, their eating habits and mostly likely will encompass the type of lifestyle that they lead.  If you are searching for exercise tips for teens, you must remember that it is important to see a doctor before starting any exercise routine to medically assess the teen's health and capacity to assist in achieving their weight loss goals.

Latest research shows that teenage obesity in America is on the rise drastically. There are reportedly 9 million American teenagers under the age of 15 that are suffering from obesity. In 1980, this figure was three times smaller.

The most important aspect to assist a teen in losing weight is to have them develop healthier habits.  We know that there is no "magic formula" to help teens lose weight; they must modify their lifestyle to develop healthier eating and exercise habits that they can continue into their adulthood.

1.  Have a Heart-to-Heart with Your Teen

Talk to your teen about the long-term health issues that obesity contributes to: high blood pressure and/or diabetes, along with the social and emotional issues that go along with the issue of obesity.

Understanding and support are of the utmost importance.  It's what they are looking for from you and offer your support to help them get control of the problem.

2.  Unrealistic Body Image

Despite magazines, television and movie images, there is NO perfect body.  Many teenage girls have unrealistic expectations about their weight and they should be reminded that the weight that is right for one person is not right for someone else.

Focus on behaviors that will promote a healthy weight for your teen.  Make an appointment with your family doctor and let the doctor set a realistic goal for your teenager that coincides with his/her body mass index, and the weight he/she should be based on age, height and, of course, general health.

3.  Avoid Fad Diets and "Quick Fixes"

The best way to help your teen is to teach him/her how to lose the weight and then keep it off.  Let them know that fad diets are nutritionally unsound for their growing and developing bodies.  Point out the health risks in diet pills or other quick fix fads and let them know that it will take permanent changes to their habits to get and keep the weight off.

4.  Exercise and Physical Activity

Your teen may not want to believe this, but household chores like vacuuming and washing the car can provide aerobic benefits!  When visiting your family doctor to help set realistic goals for weight loss, also discuss an appropriate exercise regime.  Find out how long they need to exercise each day; the kinds of exercises best suited for their body type, etc.  This fat and calorie burning exercise/physical activity can be done throughout the day so as not to overwhelm their system.

5.  Eat Breakfast

Remind your teen that breakfast doesn't have to be a "formal" meal, especially if they're hard to get up early in the morning.  Breakfast will jumpstart their metabolism and give them a good start to the day.  A piece of cheese, a piece of fruit, a small handful of nuts can give them just as good a start as toast, juice and/or cereal.

6.  Snack Foods and How to Choose Wisely

School and peers may make it difficult for your teenager to choose healthy snacks when they are at school, but it can be done.  Encourage your teen to take their own snacks from home like frozen grapes, an orange, strawberries or other fresh fruit that they like.  If your teen is more partial to vegetables, take some sliced red, orange or yellow peppers (green are more bitter), some cherry or grape tomatoes or baby carrots to munch on.

7.  Portion Size

Portion size does matter for teens.  Try to encourage your teen to be aware of when they feel full and to then stop eating.  Encourage them to put smaller portions on their plate, chew slowly and really be aware of how they feel when they are eating.  If at all possible sit down together and talk during a meal and turn the TV off!

8.  High Calorie Drinks

Encourage your teen to drink more water, despite the resistance you may meet!  Let them know about all the empty sugar calories in soda, specialty coffee drinks and fruit juice.  These empty calories add up quickly. Suggest they try flavored waters or unsalted club soda with lemon or lime squeezed in it.

9.  An Occasional Treat – Reward Them

A slice of pizza at a friend's or nachos at the movies will not wreck your teen's healthier eating lifestyle.  Suggest that they have a breadstick with marinara sauce instead of a slab of garlic bread or when out with friends; suggest that they share a snack with a friend.  Remind your teen that he/she is in control and an occasional treat is just fine.

10.  Whole Family Participation

It would make the task of behavior modification easier for your teen if the whole family adopted healthier habits and joined him/her in eating healthier foods and getting with the exercise program. Try new recipes or healthier alternatives to some family favorites.  Encourage your teen to assist in the food preparation.  Who know, there may be a young chef in the family!

11.  Maintain a Positive Attitude

Just because someone is overweight does not mean that they will lead a life of low self-esteem but acceptance of a teen's weight problem is critical.  Always take time to listen to their concerns about their weight and make positive comments about their skills, the effort they are making and, of course, their accomplishments.

Love your teen unconditionally and remember that love is action.  Make the effort to show your teen how to express his/her feelings in healthier ways.  Have them keep a "feelings" journal or find a support group for teens with weight issues so they don't feel like they're going through this alone.

There are many support groups around which will provide your teen with the tools to counter any social pressure and cultivate a positive attitude with regard to their self esteem. This will help them to take control of their weight. These benefits will then last them a life time.