Losing excess body fat can improve health and boost self-esteem and confidence.
However, it’s important for teens to reduce the healthy way by making diet and lifestyle changes that nourish growing bodies and may be followed future .
Here are 16 healthy steps on how to lose weight for teens.
1. Set Healthy, Realistic Goals
Losing excess body fat may be a good way to urge healthy. However, it’s important to possess realistic weight and body-image goals.
While losing excess body fat is vital for overweight teens, the main target should get on improving health, not weight .
Having a sensible weight goal are often helpful for a few teens, but improving diet and increasing physical activity are often far more effective overall.
It’s critical for teens to possess healthy role models and to know that everybody features a different somatotype .
Family support and education reception and at college are related to teen weight loss success and may help reinforce positive lifestyle changes (1Trusted Source).
2. crop on Sweetened Beverages
Perhaps one among the simplest ways to lose excess weight is to chop back on sweetened beverages.
Sodas, energy drinks, sweet teas, and fruit drinks are loaded with added sugars.
Studies show that prime added sugar consumption can cause weight
gain in teens and should also increase their risk of certain health conditions,
like type 2 diabetes, nonalcoholic liver disease disease, acne, and cavities
(2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted
Source, 7Trusted Source).
Research indicates that teens are more likely to consume sugary beverages if their parents do, so it’s beneficial to chop back on these unhealthy drinks as a family (8Trusted Source).
3. Add in Physical Activity
You don’t need to join a sports team or a gym to become physically fit. Simply sitting less and moving more is a superb thanks to shed excess body fat.
Increasing your overall daily activity also can increase muscle mass, which may help your body burn calories more efficiently (9Trusted Source).
The key to getting — and staying — physically fit is to seek out an activity that you simply truly enjoy, which can take a while .
Try a replacement sport or activity hebdomadally until you discover one that works for you. Hiking, biking, walking, soccer, yoga, swimming, and dancing are just a few belongings you can try.
Getting involved in active hobbies like gardening or social causes like park or beach clean-ups are other excellent ways to extend activity levels.
What’s more, being active can help boost your mood and has been shown to decrease depressive symptoms in teens (10Trusted Source, 11Trusted Source).
4. Fuel Your Body With Nourishing Foods
Rather than that specialize in calorie content, choose foods supported their nutrient density, which refers to the quantity of nutrients — including vitamins, minerals, and fiber — that a food contains (12Trusted Source).
Because teens are still growing, they need higher needs surely nutrients — like phosphorus and calcium — than adults (13Trusted Source).
Vegetables, fruits, whole grains, healthy fats, and wholesome protein sources aren’t only nutritious but can also encourage weight loss.
For example, the fiber found in vegetables, whole grains, and fruits, also because the protein found in sources like eggs, chicken, beans, and nuts can help keep you full between meals and should prevent overeating (14Trusted Source, 15Trusted Source).
Plus, research shows that a lot of teens come short of the recommendations for nutrient-rich foods — making it all the more important to incorporate these healthy foods in your diet (16Trusted Source).
5. Don’t Avoid Fat
Because their bodies are still developing, children and teenagers need more fat than adults (17Trusted Source).
When trying to reduce , it’s common to chop out sources of dietary fat thanks to their calorie content. However, ablation an excessive amount of fat can negatively impact growth and development.
Rather than drastically reducing your fat intake, specialise in swapping unhealthy fat sources for healthy ones.
Replacing unhealthy fats, like deep-fried foods and sugary food , with nuts, seeds, avocados, olive oil, and fatty fish can promote healthy weight loss (18Trusted Source).
Not only do healthy fats fuel your body, but they’re also critical for correct brain development and overall growth (19Trusted Source). Follow more steps to know more about how to lose weight fast for teens.
6. Limit Added Sugars
Teens tend to eat foods high in added sugars, like candy, cookies, sugary cereals, and other sweetened processed foods.
When trying to enhance health and lose excess weight , curtailing on added sugars is important .
This is because most foods that are high in added sugars are low in protein and fiber, which may cause your appetite to fluctuate and should cause overeating throughout the day.
A study in 16 young women found that those that drank a high-sugar beverage within the morning reported greater feelings of hunger and consumed more food at lunch than those that consumed a lower-sugar breakfast drink (20Trusted Source).
High-sugar foods not only drive hunger but may negatively impact academic performance, sleep, and mood in teens (21Trusted Source, 22Trusted Source, 23Trusted Source).
7. Avoid Fad Diets
The pressure to reduce quickly can cause teens to undertake fad dieting. There are countless fad diets — some promoted by popular celebrities.
It’s important to know that diets — especially restrictive fad diets — rarely work future and may even be harmful to health.
Overly restrictive diets are hard to stay to and rarely deliver all of the nutrients your body must function at an optimal level.
8. Eat Your Veggies
Vegetables are full of important nutrients like vitamins, minerals, and fiber.
They also contain powerful compounds called antioxidants, which protect your cells from unstable molecules (free radicals) which will cause damage (25Trusted Source).
Aside from being highly nutritious, research has shown that consuming veggies can help teens reach and maintain a healthy weight (26Trusted Source).
Vegetables are full of fiber and water, which may assist you feel full and more satisfied after meals. This decreases the probabilities of overeating by keeping your appetite stable throughout the day.
9. Don’t Skip Meals
Although skipping meals could seem love it would assist you reduce , it’s going to actually cause you to eat more throughout the day thanks to hunger.
Studies show that teens who skip breakfast are more likely to be obese than those that regularly consume breakfast (27Trusted Source)
Instead of skipping breakfast or reaching for a fast , high-sugar snack counter , 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.
A study in 20 teen girls demonstrated that those that consumed a higher-protein egg-based breakfast were less hungry and snacked less throughout the day than those that ate a lower-protein, cereal-based breakfast (28Trusted Source).
10. Ditch Diet Foods
Artificial sweeteners like aspartame and sucralose are linked to health issues, including indigestion , migraines, and even weight gain in some studies (29Trusted Source).
Plus, diet foods and beverages are usually highly processed and infrequently contain the nutrients that growing bodies need.
Instead of purchasing diet items, choose whole, unprocessed, filling foods for meals and snacks.
11. try Mindful Eating Practices
Oftentimes, teens eat meals and snacks on the go or while distracted by television or smartphones, which may cause overeating.
What’s more, research shows that mindful eating can help teens make less impulsive food choices, which can promote a healthy weight (31Trusted Source).
12. Stay Properly Hydrated
Drinking enough water is critical for overall health and may assist you maintain a healthy weight.
Replacing sugary beverages, like soda and sports drinks, with water reduces excess calorie consumption and encourages healthy weight loss (33Trusted Source).
Plus, beverage throughout the day can help regulate appetite and reduce the urge to snack when you’re not necessarily hungry (34Trusted Source).
Staying properly hydrated can also improve academic and athletic performance (35Trusted Source).
13. Don’t Compare Yourself to Others
Feeling pressure to seem a particular way can wreak havoc on anyone’s body image — and teenagers seem to be more vulnerable 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 urge healthier by losing excess weight, it’s important to know that everyone’s body is exclusive which people reduce at different rates.
A weight loss journey should never be triggered by a requirement to seem like somebody else . Losing weight should be viewed as how to become healthier, happier, and more confident in your own skin.
Try to not compare yourself to unrealistic standards. Instead, use self-empowerment and body image positivity to motivate your new healthy lifestyle.
14. Reduce Stress
Stress causes hormonal changes — like elevated levels of the hormone cortisol — which will increase hunger and promote weight gain (36Trusted Source).
Though it’s okay to possess some stress in your life, having an excessive amount of stress can negatively impact weight loss.
Engaging in activities like yoga, meditation, gardening, exercise, and spending time outdoors can help decrease stress and promote feelings of relaxation.
If you’re feeling overly stressed, school therapists or psychologists are an excellent resource for stress-relieving techniques and may provide support when you’re feeling overwhelmed.
15. crop on Processed Foods
Although having a treat now then is perfectly healthy for teens, consuming too many processed foods can cause weight gain and should hinder weight loss.
Most processed foods are high in calories yet low in important nutrients like fiber, protein, vitamins, and minerals.
When trying to steer 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 food , and chips should be enjoyed as an occasional treat and not eaten on a day to day .
Instead of counting on processed convenience foods, teens can become involved within the kitchen and prepare homemade meals and snacks using whole, healthy foods.
16. Get Enough Sleep
Getting enough sleep is important for maintaining a healthy weight .
Studies show that adults who don’t get enough sleep weigh quite those that get the recommended seven to eight hours per night (37Trusted Source).
Teens need even more sleep than adults. In fact, experts recommend that teens get 9–10 hours of sleep a day to function at an optimal level (38Trusted Source).
To get restful sleep, make sure that your bedroom is dark and avoid distractions like television or using your smartphone before bed.
What If Weight Loss Isn’t Working?
There are another reasons why teens may have a tough time losing weight, even when they’re following a healthy diet and lifestyle.
Get the proper Diagnosis
Certain medical conditions like hypothyroidism, polycystic ovarian syndrome (PCOS), and depression may cause sudden weight gain (39Trusted Source, 40Trusted Source, 41Trusted Source).
If you are feeling that you’re having an especially hard time losing weight, ask your doctor about your symptoms.
They can perform tests or recommend a specialist who can help rule out medical conditions which will cause weight gain.
Disordered Eating Warning Signs
Eating disorders, like bulimia nervosa, anorexia , and binge disorder (BED), can impact people of all ages and should develop during the teenage years (42Trusted Source).
If you think that you’ll be battling an disorder , tell a parent or trusted adult.
Parents who notice symptoms of a possible disorder in their teenager should consult their general practitioner or pediatrician for information on treatment options.
Signs of eating disorders vary counting on the sort . samples of warning signs to observe for include (43Trusted Source):
Constant or repetitive dieting
Avoidance of social situations that involve food
Evidence of vomiting or laxative abuse
Obsession with body shape and/or weight
Social withdrawal and isolation
Frequent avoidance of eating meals or snacks
Drastic weight loss or gain
Certain medical conditions, like PCOS and hypothyroidism, can make it hard to reduce . If an disorder is suspected, consult a trusted medical professional for help.
The Bottom Line
However, it’s always important to interact in safe, healthy weight loss practices to succeed in your goals.
Teens should remember that having a very healthy body doesn’t mean hitting a particular weight or fitting into a particular size.