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This article was co-written by Joel Warsh, MD. Joel Warsh is a pediatrician, owner & founder of Integrative Pediatrics and Medicine in Los Angeles, California. With over ten years of experience, Dr. Warsh specializes in holistic and integrative medicine. He holds a bachelor’s degree in kinesiology and health sciences, a master’s degree in epidemiology and public health, and a doctor of medicine (MD) degree from the Thomas Jefferson College of Medicine, where he was elected President of the Jefferson Pediatric Society. Warsh later completed his residency in pediatrics at Children’s Hospital Los Angeles (CHLA), where he was admitted as a research fellow of the George Donnell Society.
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Teens who want to lose weight will need to focus primarily on a healthier lifestyle. You need to make healthy food choices and exercise. In addition, you also need to change your habits and set goals to contribute to lifestyle changes.
Steps
Healthy eating
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Ask your parents to take you to the doctor. Before you want to change your diet, you need to talk to your doctor first. Your doctor will help you determine how much weight to lose, [1] X Trusted Source TeensHealth Go to the source and help you create a healthy weight loss plan and track your progress.
- Your doctor may refer you to a dietitian to design a healthy diet for you.
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Choose lean meats and other proteins. You should choose lean meat for meals. For example, steaks, hamburgers and other red meats are often high in fat. Good options include chicken, fish, and legumes. [2] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Girls 9-18 years old or young adults 9-13 years old need about 150g of lean meat per day. Young adults 14-18 years old need to eat 195 g of lean meat per day. [3] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- This serving may be less than usual. For example, 30 g is equivalent to 1/3 or 1/4 can of tuna (depending on the size). For beans, 30 g is equivalent to 1/4 cup. Thus, a portion of meatloaf can provide nearly enough protein for the day, about 90 – 120 g. [4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Increase vegetables. If you often feel hungry, you should eat more vegetables instead of snacks. For example, a snack might be celery served with natural peanut butter, a carrot stick or an apple instead of cookies, cake, or chips. [5] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Other snacks include sliced tomatoes with fresh cheese or shredded bell peppers served with Hummus.
- Teenagers aged 9-18 need 1 1/2-2 cups of fruit per day. [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source Youth 9-13 years old need 2 1/2 cups of vegetables, 14-18 year olds need 3 cups of vegetables. Girls 9-13 years old need 2 cups of vegetables, 14-18 years old need 2 1/2 cups of vegetables per day. [7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Choose whole grains. Whole grains are foods like whole-wheat pasta and bread, cornmeal, brown rice, and oats. Refined grains, on the other hand, are foods like white rice, white bread, and regular pasta. Whole grains are healthier because they are less refined and rich in fiber, which helps keep you full for longer. [8] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Girls 9-13 years old should eat 150 g of cereal per day, 14-18 years old should eat 180 g per day. Young people 9-13 years old should eat 180 g of cereal, 14-18 years old should eat 240 g of cereal per day. At least 1/2 of the grains should be whole grains. [9] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- 30g of cereal is equivalent to 1 slice of bread, 1/2 cup of rice, 1/2 cup of cooked pasta or 1 cup of cereal. [10] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Choose low-fat or fat-free milk. Milk is an excellent source of calcium and protein. Milk also enhances the taste of food. However, when choosing dairy products, you should choose low-fat or fat-free varieties, such as skim milk, low-fat cheese and fat-free yogurt. [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Teenagers 9-18 years old need 3 cups of dairy products per day. 1 cup is equivalent to 1 cup of milk or yogurt (240 ml) or 30-60g of hard or processed cheese. [12] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Do not drink soft drinks. Soft drinks increase calorie intake for the day. You should avoid drinking beverages such as sports drinks, sodas, and fruit juices. Instead, you should drink filtered water or herbal tea that does not contain sweeteners. [13] X Trusted Source TeensHealth Go to Source
- If you do not like drinking water, you can add a slice of orange or orange juice to the water to enhance the taste.
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Pay attention to the amount of food. You’ll probably still want to eat until there’s nothing left on your plate. It is best to pay attention to when you feel full and stop eating, so the amount of food you eat will be less. [14] X Trusted Source TeensHealth Go to Source
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Avoid high-calorie foods. While it’s okay to have a cookie every now and then, it’s best to try not to eat foods high in calories. High-calorie foods include cookies, cakes, ice cream, and chips. These are foods you should only eat occasionally and should not eat every day. [15] X Trusted Source National Institute of Diabetes and Digestive and Kidney Diseases Go to source
Increase activity
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Play. You should exercise for at least 1 hour a day. The first step is to reduce the time spent sitting in front of electronic screens such as televisions, phones, computers. Instead, go out and have fun with your friends. [16] X Research Source
- However, if you are not used to exercise, you can start more simply. Start with exercises that you can, then gradually increase the intensity.
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Play a sport. You don’t have to join the school’s competitive basketball team. Instead, you can join an after-school football club or a football team in your neighborhood or ward. You can also ask your parents to help you find a sport you really enjoy. Playing sports keeps you active and happier. [17] X Research Source
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Try something new. If you’ve tried a sport but haven’t found it, you can still try other things, such as dancing, swimming, jumping rope, or even subjects like archery and riding. Horses also keep you active. [18] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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Activity during breaks. Small actions can also help you stay active throughout the day. For example, when taking breaks after school, instead of listening to music or playing games, you should get up and walk. Run up and down the stairs or around the living room. You can even do Jumping Jacks or many other small activities to aid in weight loss. [19] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
Practice good habits for health
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With help from family. Maybe a member of your family also intends to lose weight. So you can talk to your parents about developing good habits for the whole family. [20] X Trusted Source TeensHealth Go to Source
- For example, you could say, “Dad, I feel that my weight is not healthy and want to change. Do you want the whole family to change with me? I think it will be good for health. of the whole family”.
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Hide unhealthy food. If possible, you should clean up unhealthy food in the house. However, this will be difficult to do if someone in the house still eats these foods. You can ask them not to let you see the food. Maybe your family will find a way to store unhealthy food in a separate cupboard or room so you can’t open it. When you’re out of sight, you’re less likely to eat these foods. [21] X Research Source
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Forgive yourself. Sometimes you won’t be able to do what you want and that’s human nature. The key here is to do it in moderation. You should try to stick to your goal of about 90% and you should be fine. Blaming yourself won’t help. [22] X Research Source
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Sit down to eat. It will be better if you can sit down to eat with your family to enjoy the meal together. Not only that, sitting at the table instead of standing or sitting in front of the TV also helps you pay attention to the food and learn to not eat out of control. [23] X Research Sources
- If your parents don’t like to cook, you can learn how to cook some simple and healthy dishes to cook for the whole family. For example, oven-baked fish is a fairly simple dish, or you can learn how to boil vegetables. If you like, you can ask your parents to send you a basic cooking class.
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Don’t skip breakfast. Breakfast gives you enough energy to start the day. Eating breakfast also helps you to not feel hungry quickly and not be seduced by junk food throughout the day. [24] X Trusted Source Mayo Clinic Go to Source
- Include protein, whole grains, and vegetables if possible. For example, you can eat a bowl of oats with low-fat yogurt and blueberries. Or you can eat whole grain bread with hard-boiled eggs and add strawberries. [25] X Trusted Source Mayo Clinic Go to Source
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Get enough sleep. This step sounds pretty simple, but it’s actually quite difficult if you’re busy or a “night owl”. Basically, getting enough sleep helps you stay healthy and lose weight. [26] X Trusted Source Mayo Clinic Go to Source If you are inpatient, you should get 9-11 hours of sleep every night. [27] X Trusted Source Mayo Clinic Go to Source
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Take time to reduce stress. One truth you need to face is that life as a teenager can be difficult sometimes. You have to deal with many issues surrounding school, friends and family. Stress will make you gain weight or make it difficult to lose weight. While you can’t completely eliminate it, you can learn to cope with stress. [28] X Research Sources
- Writing about stressors is also a way to cope. You can journal about things that bother you. Writing it down can help lighten your head. [29] X Research Sources
- You can try meditation or deep breathing. It sounds crazy, but it really isn’t. [30] X Trusted Source Mayo Clinic Go to the source Deep breathing is simply taking a moment to focus on your breathing. Close your eyes and just focus on your breathing. Inhale slowly through your nose and count to 4. Hold the breath for 4 counts and then exhale slowly. You should try not to let other feelings or thoughts distract you. Continue this breathing method for a few minutes until you feel calm.
Set goals
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Determine what should be changed. Once you know which habits to change, you need to start setting goals to achieve. For example, set a goal of eating healthy or moving more. [31] X Trusted Source Michigan Medicine Go to Source
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Break your goals down into steps that you can easily control. The goal of “eating healthy” is too big. It can be a vague idea and difficult to implement right away. So you should set goals that are actionable. [32] X Research Source
- For example, instead of a goal of “eating healthy,” you could replace it with “swap a sweet snack for one fruit a day,” “eat three servings of vegetables a day,” or “reduce less than half a day.” 3 sodas per week”.
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Write down the good things about accomplishing the goal. This will help you to be more persistent in pursuing your goals. For example, if your goal is “to reduce soda by 3 servings per week,” you could write, “I won’t get too low in blood sugar from consuming too many carbohydrates. I will consume less sugar. I will consume less sugar. consume less calories. This habit will help me lose weight.” [33] X Research Sources
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Always remind yourself of the goal. Your goal should be in a visible place. Read your goal aloud each morning. This will help you persevere in making changes to achieve your goals. [34] X Research Source
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Understand that it will take patience. You can’t change all your habits in one day. Even a small habit takes time. You just have to be persistent and eventually you will develop new healthier habits. After practicing 1-2 habits, you can gradually change other habits. [35] X Research Source
Advice
- Ask your friends for help. Friends can go jogging or cycling with you to find fun.
- Keep yourself busy. If you want to snack out of boredom but not from hunger, you should try to find something to do.
- Don’t think about food. Don’t think about food even when hungry.
- Awareness of body size. Everyone has a different body type and no one is the same. You should not compare yourself to others, but focus on what you eat and how much time you need to exercise.
- If sugar is one of the first three ingredients in a packaged food, you should use that food as a dessert. Save it for last and eat some more fruit.
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This article was co-written by Joel Warsh, MD. Joel Warsh is a pediatrician, owner & founder of Integrative Pediatrics and Medicine in Los Angeles, California. With over ten years of experience, Dr. Warsh specializes in holistic and integrative medicine. He holds a bachelor’s degree in kinesiology and health sciences, a master’s degree in epidemiology and public health, and a doctor of medicine (MD) degree from the Thomas Jefferson College of Medicine, where he was elected President of the Jefferson Pediatric Society. Warsh later completed his residency in pediatrics at Children’s Hospital Los Angeles (CHLA), where he was admitted as a research fellow of the George Donnell Society.
There are 24 references cited in this article that you can view at the bottom of the page.
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Teens who want to lose weight will need to focus primarily on a healthier lifestyle. You need to make healthy food choices and exercise. In addition, you also need to change your habits and set goals to contribute to lifestyle changes.
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