How To Lose Weight If Your Young

Losing excess body weight can improve health, self-esteem, and overall quality of life in teens. However, it’s always important to engage in safe, healthy weight loss practices to reach your goals.

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.

Having a realistic weight goal can be helpful for some teens, but improving diet and increasing physical activity can be much more effective overall.

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Family support and education at home and at school are associated with teen weight loss success and can help reinforce positive lifestyle changes (

Studies show that high added sugar consumption can lead to weight gain in teens and may also increase their risk of certain health conditions, such as type 2 diabetes, nonalcoholic fatty liver disease, acne, and cavities (

Research indicates that teens are more likely to consume sugary beverages if their parents do, so it’s beneficial to cut back on these unhealthy drinks as a family (

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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.

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Getting involved in active hobbies like gardening or social causes like park or beach clean-ups are other excellent ways to increase activity levels.

Rather than focusing on calorie content, choose foods based on their nutrient density, which refers to the amount of nutrients — including vitamins, minerals, and fiber — that a food contains (

Because teens are still growing, they have higher needs for certain nutrients — such as phosphorus and calcium — than adults (

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For example, the fiber found in vegetables, whole grains, and fruits, as well as the protein found in sources like eggs, chicken, beans, and nuts can help keep you full between meals and may prevent overeating (

Plus, research shows that many teens fall short of the recommendations for nutrient-rich foods — making it all the more important to include these healthy foods in your diet (

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.

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Replacing unhealthy fats, such as deep-fried foods and sugary baked goods, with nuts, seeds, avocados, olive oil, and fatty fish can promote healthy weight loss (

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.

A study in 16 young women found that those who drank a high-sugar beverage in the morning reported greater feelings of hunger and consumed more food at lunch than those who consumed a lower-sugar breakfast drink (

Taking Aim At Belly Fat

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.

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Aside from being highly nutritious, research has shown that consuming veggies can help teens reach and maintain a healthy body weight (

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.

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A study in 20 teen girls demonstrated that those who consumed a higher-protein egg-based breakfast were less hungry and snacked less throughout the day than those who ate a lower-protein, cereal-based breakfast (

Foods and drinks marketed as “diet-friendly” can be packed with artificial sweeteners, unhealthy fats, and other ingredients that aren’t good for health.

Artificial sweeteners like aspartame and sucralose have been linked to health issues, including stomach upset, migraines, and even weight gain in some studies (

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Mindful eating means paying attention to your food in order to develop a better relationship with eating, body awareness, and food regulation (

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.

What’s more, research shows that mindful eating can help teens make less impulsive food choices, which may promote a healthy body weight (

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Plus, drinking water throughout the day can help regulate appetite and decrease the urge to snack when you’re not necessarily hungry (

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.

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.

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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.

Stress causes hormonal changes — such as elevated levels of the hormone cortisol — that can increase hunger and promote weight gain (

If you’re feeling overly stressed, school therapists or psychologists are a great resource for stress-relieving techniques and can provide support when you’re feeling overwhelmed.

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Although having a treat now and then is perfectly healthy for teens, consuming too many processed foods can lead to weight gain and may hinder weight loss.

When trying to lead a healthier lifestyle, meals and snacks should revolve around whole, nutritious foods like vegetables, fruits, healthy fats, and proteins.

Processed foods like candies, fast food, sugary baked goods, and chips should be enjoyed as an occasional treat and not eaten on a daily basis.

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Instead of relying on processed convenience foods, teens can get involved in the kitchen and prepare homemade meals and snacks using whole, healthy foods.

Studies show that adults who don’t get enough sleep weigh more than those who get the recommended seven to eight hours per night (

Teens need even more sleep than adults. In fact, experts recommend that teens get 9–10 hours of sleep every day to function at an optimal level (

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There are some other reasons why teens may have a hard time losing weight, even when they’re following a healthy diet and lifestyle.

Eating disorders, such as bulimia nervosa, anorexia nervosa, and binge eating disorder (BED), can impact people of all ages and may develop during the teenage years (

Parents who notice symptoms of a possible eating disorder in their teenager should consult their family doctor or pediatrician for information on treatment options.

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Summary Certain medical conditions, such as PCOS and hypothyroidism, can make it hard to lose weight. If an eating disorder is suspected, consult a trusted medical professional for help.

Nourishing your body with nutritious foods and taking care of it with physical activity and self-love are some of the best ways to reach optimal health.This article was co-authored by Alyssa Chang. Alyssa Chang is a nutrition coach and trainer, based in the San Francisco Bay Area. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. She holds a BS in Kinesiology and Exercise, Nutrition and Wellness from the California State University, East Bay and is certified in Precision Nutrition, Z-health Performance and is certified by the National Council for Strength and Fitness.

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Obesity rates among American teens have risen sharply over the past few decades, due at least in part to more sedentary lifestyles and an abundance of calorie-rich, nutrient-poor foods. Being overweight or obese can lead to health problems at any age, but body image issues can add even more stress for teenagers struggling with their weight. Fortunately, weight loss is achievable, so long as you have realistic goals, the right support, and a willingness to make necessary lifestyle changes. If you want to lose weight quickly—but always in a healthy, sensible manner—then changing your diet, exercising regularly, and staying positive will help you reach your weight loss goals.

This article was co-authored by Alyssa Chang. Alyssa Chang is a nutrition coach and trainer, based in the San Francisco Bay Area. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. She holds a BS in Kinesiology and Exercise,