Statistically, a growing number of teenagers are overweight or obese. As of 2008, up to one third of all American teens were overweight. Besides the inherent health risks of unideal weight gains, teenagers may be especially susceptible to the psychological problems associated with weight gain and body image. Thankfully, teenagers can make a positive lifestyle change to address these problems. Using specific dieting strategies, teens can lose weight and achieve their personal weight goals in a healthy and sustainable manner.
Biological and Lifestyle Factors for Teens
Unlike adults, teenagers' bodies are constantly changing. This may affect weight gain and weight loss. The most significant factor is puberty, which often directly influences a teen's body shape and weight. Girls and boys alike may experience a rapid increase in weight during puberty. This is caused by hormones that stimulate muscle growth in teen boys and body-fat percentage increases in teen girls. It is important to note that these are all steps toward adult maturity, and not all weight increases mean the teen is becoming overweight.
In addition, the fast-paced lifestyles of many teens means they often consume processed, ready-made foods that may contribute to weight gains. Teenagers who dine in a school cafeteria may also have easy access to high-calorie and nutrient-deficient food such as soda, potato chips and french fries. Recognizing these important biological and lifestyle factors can help teens make educated decisions regarding weight loss.
The Basics
Basic healthy eating principles can promote safe weight loss in teenagers and may help accelerate the benefits of any specialized diet. Increase the ratio of fresh fruits and vegetables, which satisfy hunger cravings without inducing weight gains. Easy examples include a glass of orange juice with pulp and a fruit between every meal. Avoid high-sugar products and processed food, such as fast food meals and candy. Teenagers also should aim toward eating three meals a day. While this can be difficult in the hurried life of a teen, skipping meals does not promote weight loss and may even slow the metabolism of some individuals.
Exercise, while not a specific aspect of a diet, may also boost weight loss. The human body derives energy from the food consumed, and excess energy is stored. Weight gain is often experienced when individuals do not burn off this stored excess energy. Increase aerobic exercise by walking, jogging or running. Teens may wish to bring an iPod or a similar device to help motivate them while they work out.
Diet Examples
Low-fat diets have been one of the most steadily practiced forms of dieting in the United States. A low-fat diet is easy thanks to the multitude of low-fat and non-fat products available at most grocery stores. Typically, such a diet involves restricting calories from fat to just a quarter of the teen's total caloric consumption.
Diets low in carbohydrates and high in protein, such as the Atkins Diets and The Zone Diet, are popular and involve limiting carbohydrate intake to 60 grams a day or less. Cut out empty carbohydrates, such as bread and sugar. Increase protein intake by eating more lean meats, eggs and dairy.
Low-calorie diets may not be ideal for teenagers, due to their need for calories to fuel their growth. However, some level of caloric restriction is beneficial. A basic principle in the weight-loss process involves burning more calories than what is consumed. Brand-name diets that utilize these principles include the popular Weight Watchers program. Eat low-calorie, nutrient-rich foods such as beans, grains and lean poultry.
Dangers
Teenagers should consult a physician before attempting to adjust their lifestyle and lose weight. The specific biological needs of the teen body may mean that certain dietary practices, such as extreme low-calorie diets, may induce weight loss at a risk to the teen's general health. Additional health risks of dieting include bone and muscle loss and anemia. Discuss your personal lifestyle with a doctor to find a suitable dieting plan that works for you.
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