Teen Weight Loss Methods

Teen obesity and weight gain are rapidly increasing today, thus increasing the risk of many medical problems including sleep-apnea, high cholesterol, high blood pressure and diabetes. It is not always necessary to follow a strict diet, but teens should keep themselves physically active and follow a balanced, healthy diet or sensible eating plan to burn extra calories.

According to “keepkidshealthy.com”, if teens that are overweight do not make immediate changes to their lifestyle, it is more likely 80% of them will remain overweight as adults also. Here are some healthy weight loss methods for teens.


  • One of the most essential methods for overall health and weight loss is regular exercise or regular physical activity.
  • Exercise builds muscles and burns calories, both of which will help you feel and look good.
  • Bike to school, use stairs instead of the escalator, and go for walks with your dog or friends to keep yourself active physically.
  • Add strength exercises or weight lifting exercises to build muscle, and increase the intensity and duration of your workout to shed more pounds.

Healthy foods:

  • Teenagers require a daily supply of healthy fats, complex carbohydrates and protein to provide all the nutrients required by their body.
  • Teenage girls require about 2,200 calories per day while teenage boys require 2,800 calories per day.
  • The U.S. Government Food Pyramid recommends teenage girls should get nine servings of whole grains, three servings of fruit, four servings of vegetables and two servings of proteins and milks daily.
  • It is recommended that teenage boys require eleven servings of whole grains, four servings of fruits, five servings of vegetables, 2-3 servings of dairy and proteins every day.
  • Limit greasy, high-sugar foods and fried foods.

Watch Portions:

  • Remember that eating an excess of healthy food is still excess food; make sure that you don’t over eat. Watch the amount of calories you intake per day.
  • For example, to make a sandwich you are using two slices of bread; one serving should consist of only one slice of bread.
  • One serving of meat usually consists of 2-3 ounces, a cup of milk is one serving and 1/3 cup of nuts is one serving.
  • For processed foods, you can check the package information for serving numbers and size of servings in each package.

Drink Wisely:

  • Soft drinks and fruit juices are high in sugar and calories.
  • A can of soda or one 20 ounce bottle contains nearly 16.87 teaspoons of sugar and 250 calories.
  • These soft drinks also contain corn syrup which is high in fructose, one of the main contributors to obesity.
  •  Teens should opt for water sweetened with juice like orange, or drink skim milk.


Teens who are suffering from obesity or who are overweight should ask their family doctors or their parents for advice and help. The family doctor should be able to refer your teen  to a qualified dietician who can help them follow a healthy balanced diet, calorie-controlled eating lifestyle and offer exercise advice.

Methods That Don’t Work:

Teens with overweight problems should refrain from unhealthy or ineffective methods to shed some extra pounds. Your body develops and grows in various ways during your teenage years;  it is very important to maintain  good health to ensure healthy and proper body development. To help you decide the right options, take a look at the following methods that don’t work for weight loss or won’t help you reduce weight.

Starvation Diets Usually Lead to Weight Gain:

  • Ironically, overweight teens maintaining ultra-low calorie diet usually gain more weight instead of reducing weight.
  • Though it works initially, after some time your body will naturally slow down to conserve calories, which is a natural body mechanism created to overcome the food shortage effects; thus weight loss slows down.
  • Teens on  a diet are already experiencing lack of energy and tiredness due to lack of calories.  During this period, a combination of hunger, low mood and cravings may trigger you to start overeating or binge eating.
  • Repeated attempts to burn some extra calories in this method can reduce the rate of metabolism and make it even more complicated to maintain an optimum weight.


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