Quick Ways To Lose Weight Teenager

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.

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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. This article has been viewed 422, 507 times.

If you want to lose weight, consider eating a low-carb diet by including proteins like poultry, fish, and vegetables in your meals, because high levels of carbs increase your calorie count. When preparing a meal, try to cut down on portion sizes, like by using the palm of your hand to measure your meat portion. Combine your healthy diet with regular exercise, such as running, and drink at least 8 cups of water per day to increase your metabolism. You should also try to consult a doctor or dietician to make sure your weight loss is necessary. To learn more from our Doctor of Medicine co-author, like how to track how many calories you eat throughout the day, keep reading the article!A diet of fries, burgers, pizzas, and soda is typical for teenagers. That’s why it’s difficult for teenage girls to lose weight. The WHO estimates that 1 in 10 adolescents are obese or overweight due to poor eating choices and a sedentary lifestyle (1). There also is an increase in the risk of teenage diabetes, joint problems, heart disease, and high blood pressure (2). Teenage obesity may also affect their adulthood.

However, shedding a few excess pounds can take care of a host of problems. If you are wondering about how to lose weight fast for teens, then you have come to the right place. Here are 13 healthy weight loss tips for teenage girls to help them get healthier. Read on!

How To Lose Weight Fast For Teens

Maintaining a healthy weight during adolescence is essential to manage overall health and development. According to research conducted by the World Health Organization (WHO) and the National Center for Health Statistics (NCHS), the ideal average weight for teenagers may vary significantly based on their age, gender, and geographical location (3), (4).

It is more appropriate to consider a healthy weight range rather than a specific average weight because adolescents go through growth spurts at different rates. You can determine a healthy weight range for a specific teenager through growth charts and BMI percentiles that consider their age and gender (4). Also, consult a doctor to properly understand what your teen’s ideal weight range is and how to achieve it healthily. It is important to remember that there is no one-size-fits-all ideal weight for teenagers.

Sodas contain sugar that exceeds the daily limit of 25 grams (5). They cause obesity and  diabetes (6). Research group has also found pesticide residues in certain soft drinks/soda (7). Replace soda with homemade iced tea, lemonade, pulpy ice watermelon and berry juices with mint, lime, and a pinch of pink salt.

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Junk foods contain trans fats and saturated fats and are high in calories, salt, and sugar (8), (9). They can make you gain stubborn fat, which can get difficult to lose later. Hence, it is important to steer clear of junk food if you want to lose weight. Here is how you can start:

According to a global study, 10.3% of adolescents consumed fast food four to seven days per week, compared to 55.2% who did so at least once a week (22).

Foods rich in dietary fiber and protein promote satiety and keep your hunger pangs at bay (10), (11). Dietary fiber also improves digestion by promoting the number and variety of good gut bacteria (12). Protein prevents lean muscle loss during the weight reduction phase (13). Here’s what to consume to get enough protein and fiber from food sources: 

Best Weight Loss Tips For Teens

Not all fats are bad. The omega-3 fatty acids found in fatty fish, nuts, and seeds are great for weight loss and overall health (14), (15). The oryzanol in rice bran oil helps lower bad cholesterol (16). Here’s a list of healthy fats you can consume and avoid:

Being active is important, irrespective of one’s age. Teens have plenty of options to stay active, like playing a sport, learning to dance from YouTube, learning ballet, performing gymnastics, ice skating, running around with friends, rock climbing, walking dogs, riding a bicycle, going on treks and camping, etc.

According to a global study on physical activity levels among adolescents, 14.9% of boys and 21.2% of girls say they never engage in any, and the activities get less frequent as people get older (23).

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Dehydration leads to toxin build-up (17). This, in turn, can lead to inflammation-induced obesity (18). Drink at least 2-3 liters of water to flush out toxins and support weight loss. To ensure proper hydration you may also consume water in the form of freshly pressed fruit juice (without added sugar), soup, fresh vegetables, delicious smoothies, and detox drinks.

Breakfast is the most important meal of the day. If you are used to skipping it every day, think again. This could very well be the reason behind your weight gain.

Have your breakfast within 60-120 minutes of waking up in the morning. A good breakfast should have a balance of protein, fiber, and healthy carbs. This can help kick-start your metabolism, helping you lose weight faster. Healthy breakfasts curb your hunger pangs and keep your brain active throughout the day.

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Study results showed that 17.4% of teenagers frequently skip breakfast (4–7 days a week), 12.9% skip a meal at school (3–5 days a week), and 43.6% skip both (22).

Fast foods, like fried chicken, burger, and pizza, and loaded with bad fats and carbs. Even though they may have veggies as a topping, they do not count under healthy eating habits due to added preservatives and sodium contents. As a teenager, replacing fast foods with whole foods could be a challenge. But it is important to make that decision as the trans fats in fast foods could elevate bad cholesterol levels and increase the risk of heart disease.

Consuming too many calories will not help you lose weight. Teenage girls need 1400-2400 calories per day, and boys need 1600 – 3000 calories per day, depending on the activity level (19). Instead of fanatically weighing your food, practice portion control and discipline as a form of self-care.

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Eat in a smaller plate. Half of your plate should contain veggies/fruits, one-fourth of the plate should contain protein, and the rest one-fourth of your plate should contain whole grains. Have a square of dark chocolate or one serving of baked chips. These are better alternatives to fried foods coming directly from the bag. .

Yoga is one of the best methods for weight loss, and this holds true across generations (20). It gives you the power to combat other changes in your body and life. It is the best way to attain a calm mind, body, and soul. Moreover, it channelizes more energy into your body and helps regulate your metabolism. and improves your mental health, which is crucial for stress management. If you find regular yoga boring, try aerial yoga, or do a mixed workout that includes yoga.

It’s easier said than done, especially when you are in high school and will be going to college soon. This is where you, as a young adult, need to learn to train your brain. If you are well-prepared, teach a fellow student. It will help in your revision. And if you have not studied, do it. Worrying and cribbing will only make you eat more (emotional eating)

How To Lose Weight Fast: An Ultimate Guide For Teens