Obesity and overweight is a very serious problem in teenagers. According to the WHO, over 340 million children and adolescents aged 5-19 were overweight or obese in 2016 worldwide. It’s really very annoying.
Weight gain in teens is sometimes due to their wrong eating habits or sometimes it can be genetic. This can be prevented in both conditions. Lack of physical activities and excessive intake of food that is high in fat and sugar can be the main cause of increasing obesity growth rates in teens.
Teens cannot succeed in this weight loss battle alone. Parents, they need your full fledge support and healthy environment. Please be your children’s role model and let your children know that you’re here to help them.
It is always considered to use a BMI formula to check a teen is overweight or not. If you are a teen or parent, then the following guide will help you or your child to lose weight and stay healthy in a positive manner. Here are the best weight loss tips for teens, which if followed seriously will help in maintaining a healthy weight.
1. Say No To Junk Food
Junk food is the favorite food of all children, but this may be an important reason behind the weight gain. Junk foods are high in calories, fat, and sugar and lack of all nutrients like proteins and good carbohydrates, which are essential to keep the body healthy and energized. The regular intake of junk food can lead to digestion problems, risk of heart disease, diabetes, kidney, and liver problems.
Similarly, like other junk foods sugary sodas, juices, and other sugar-sweetened beverages have no nutritional value. They only increase weight and nothing else. Do you know that one can of regular soda can contain at least 10 teaspoons of added sugar? Drinking this amount of sugar regularly can lead to serious health problems.
2. Drink Plenty Of Water
Does water really help to lose weight?
Yes, it does. Water can be your best companion during the weight loss journey. First of all, drinking enough water helps to flush out toxins and boosts metabolism. Do you know water is an appetite suppressant? Drinking a glass of water just before your meal can make you feel fuller.
Not only this but drinking a good amount of water all day will also relieve you of the problem of eating snacks. If you find it boring to drink so much water in a day, then make it interesting and yummy by adding fresh fruits and herbs. Click here for yummy infused water recipes.
3. Don’t Skip Breakfast
Hey people, if you think skipping your breakfast can help to cut your calories then let me tell you that it is totally wrong. Studies show that teens who often skip their breakfast are more likely to be obese than those who regularly consume breakfast.
In fact, eating a high protein breakfast can reduce the cravings for sugar and snacks during the day. It is also recommended that you should consume 5-6 small meals in a day to maintain your blood sugar level and healthy weight.
The healthy breakfast must contain a variety of healthy foods such as protein (peanut butter, nuts, meat, eggs, beans, and dairy), fruits, vegetables, whole grains. Parents must form a habit of having breakfast in children as it can directly affect their weight, behavior, and academic performance.
4. Fill Your Body With Nutrients
The best way to lose weight is to get the right balance of nutrients including vitamins, minerals, and fibers, and good carbohydrates from the diet. Because the body of the teen is still growing, they need a lot of protein, calcium, and nutrients than adults.
In general, a teen’s diet must include fruits, vegetables, healthy fats, protein, and whole grains. When you eat fiber-rich food like brown rice, beans, whole grains, nuts, baked potato, berries, oatmeal, cereal, and vegetables then you feel fuller throughout the day.
The best way to incorporate fruits and vegetables into your diet is just to add one fruit and vegetable in each meal (5 servings). And if children don’t like to eat vegetables and fruits then you can also try smoothies and fresh juice. Parents and children’s aim should be eating a healthy meal and being active, bodyweight will be reduced automatically.
Also don’t cut out the fat from the diet because teens need more fat than adults in their growth period. Just switch unhealthy fat sources with nuts, avocados, olive oil, seeds, and fatty fish to promote healthy weight loss.
5. Eat On Time
This is something that can play an important part in the weight loss journey. Setting time for eating the meals is as important as what to eat and how much eat. When it comes to weight loss the best time to have breakfast is 7 AM to 10 AM. After 2 to 4 hours of breakfast, you can have a mid-morning snack if you feel hungry.
After that, you should have your lunch before 3 PM. And the same after 2-4 hours of lunch you can enjoy your afternoon snacks. Eating snacks between the main meals prevents you from overeating. Make sure you eat weight loss friendly snacks such as mixed nuts, fruits, kale chips, and smoothies, etc.
And finally dinner before 7 PM. Parents, you will also have to set the diet time of your children with their diet plan. Because eating on time can help your children to shed kilos.
6. Be Physically Active
This is the fun tip in weight loss tips for teens. Playing games for teens is the best exercise. It is recommended at least 60 minutes of physical activity each day for teens. That is why you must indulge yourself in lots of outdoor games.
Parents should also be involved with children in this activity. Outdoor activities are good for the health of the whole family. Otherwise, nowadays, along with children, parents are also busy with their phone and their work.
Please convert your screen time to family time by getting involved with your teens in fun activities. This will make your children feel good and also will help in losing weight in a fun way. You guys can also try some weekend activities like hiking, biking, swimming, and dancing, etc.
7. Sleep Well
Getting enough sleep is essential to maintain a healthy body weight for everyone. Experts recommended that teens must get 9-10 hours of sleep for a healthy mind and body. A good night’s sleep may also help to eliminate the negative impact of stress.
So teens and parents, to get a peaceful sleep just avoid watching TV and smartphone before bed. You can read some good books before sleep rather than watching a screen. And make sure your room should be clean, tidy, and dark.
8. Avoid Diet Food
The diet food contains artificial sweeteners, unhealthy fats, and other ingredients which absolutely bad for health. It will not help in reducing weight.
Because diet food doesn’t contain all the nutrients that the body needs so Instead of buying diet food choose whole, unprocessed, filling foods for meals and snacks. Here our weight loss tips for teens are over.
Finally, let me just say that make your fitness diary and keep track of your progress. This weight loss journey may be a bit long, but you have to keep walking on this. Believe me; with these weight loss tips for teens, you will definitely be successful in maintaining healthy body weight. Good luck.
Love Yourself ❤️