Teenagers have a lot of challenges to face and unfortunately obesity is one of them. The good news is that there are ways to deal with the situation but you (as a teenager) will have to make that extra step. We have gathered below the most important causes of obesity for teenagers and we suggest ways to make the turn to a healthier lifestyle. If you are a parent, you can also benefit from these tips and be in a better position to help your kids.
10 Weight loss tips for teenagers
I have recently returned to university as a student and I was really dreading the first day. I kept thinking how observant, picky, and critical young people can be, they can shred your confidence into pieces and off you go from the ‘cool people’ corner.
Yes I am old enough to eventually say I am so glad that all these issues can feel trivial (eventually). However, for teenagers all these experiences can be a nightmare and body consciousness is a big thing. University is not too bad and you can be lost in the crowd, but in a small environment like high school it can make or break your time there.
Nowadays there is constant pressure about looks and body image, with magazines, clothes companies, media adverts selling a ‘how you must look’. It is even worst in an era in which childhood obesity is increasing and kids hit puberty with all the extra pounds from the extra sweets they consumed the years prior.
Once you are there it all can be hard work, dealing with puberty and all that it brings (hormones, hair, mood swings), adapting in new environments and losing weight. Where to start? Well, bellow I have gathered a few tips which can help you get in the right track.
1# Don’t despair
So you used to be a skinny child and come puberty your body changes or you can’t shift the puppy fat and so on? This is all normal for puberty; during this time your hormones will start changing for both boys and girls. Basically your body is in the transition of becoming an adult, and girls will start getting their menstrual cycle and boys will be hit by facial hair and deeper voices and so on.
The bad news is that due to all these hormone changes, you will start to accumulate fat easier and in places which you wouldn’t before (i.e. hips for girls).
The good news is that you are still a young person and you are developing and your metabolism is faster than an adult’s. So although you will not be able to get away with the extra sweets and calories you consumed in childhood, you should be able to shift it faster than the adults. So don’t despair.
2# Avoid fad and fast.
At your age the last thing you want to do is work hard, right? If a diet can make you look amazing in 1 week and especially if it promises you can eat anything you want why go for the long dragging healthy eating?
I’m sure this will be hardest point to convince you but don’t go for the fast and easy. First half of the fad diets don’t work. Yes you lose some pounds but it’s mainly water and it will come back. Secondly, they are not good for you, trust me on that.
Your body is still developing so you do need all nutrients and you do need energy to grow and carry a busy, for most, schedule. Commercial pills, diets based on a fruit, very restrictive in calories involving injections of chemicals or eating tape worms are a big NO.
Even if you do get away with it now keep in mind that what you do to your body now you will pay for it in the future and it will be the double the price.
3# Get the support of the adults in your house
Well it makes sense to get the cooks back up. You may have all good intentions to shred the extra weight but if the cook of the house keeps making tasty but fattening foods it is going to be hard. In addition, these adults who you want to be defiant to, do know some things as well. They can help you, support you, show you tips which worked for them, cook your food and make it easier when things are hard.
If that doesn’t convince you do think that studies show that people who have support tend to lose more weight and sustain the loss than those who don’t. Is your mum, dad or aunty on a diet? Why not join in with them and make it a family affair?
4# Get plenty of sleep
Ok some teenagers don’t lack of sleep, and if anything they need to spend more time awake. However, if late TV watching, or social media surfing, texting and studying do keep you awake then you need to rest more.
Sleep is vital for your body to regenerate and secret some hormones. Lack of sleep is connected with weight gain amongst other problems. Apart from gaining weight do remember that you are growing and you need these hormones and processes to develop healthily.
5# Throw sugar out
That may be the hardest thing to do for some people. Sugar is probably a big part of your weight problem. Sugar is not only the one you add in your tea or coffee or hot drink or cereal.
Most things contain sugar. Obviously you will not manage to eliminate every bit of sugar out of your diet but cutting out all the extra is a good start.
Cut down on:
- Sweets such as cakes, deserts, gateau, lolly pops, ice creams biscuits, chocolate etc.
- White refined carbs such as pasta, bread, bagels, cereals etc. Opt for the healthier wholegrain instead but in moderation.
- Adding sugar such as in drinks, yogurts, cereals etc. A lot of them do contain quite a lot of sugar on their own.
You will be pleasantly surprised how many calories you will be actually saving and how much healthier you will be. Apart from your weight you will notice the difference in things such as your skin.
6# Cut down on liquid calories
Liquid calories are the most deceptive ones as they add up considerably and you will not even know it. What are the liquid calories then? All those drinks which get consumed through the day and most of the time go unnoticed but they do contain calories.
Think of all the milkshakes, hot chocolates, fizzy drinks etc. In simple thinking a coffee may not contain many calories on its own but by the time you add full fat milk, sugar, chocolate sprinkles or caramel, whipped cream etc it can end up like a fat and calorie crime.
Especially calorific are all the fizzy drinks which tend to be heavy on sugar. A can of coke contains 142 kcal; 250ml of orange juice contain an average of 118kcal. Add all the drinks you have through one day and you may find a scary amount of calories but also you will find a very good and easy way to cut your calories.
- Water is the best to keep you hydrated and replenish your thirst.
- Usually recommended and low in calories is green and herbal tea.
- Try replacing fizzy drinks with diet or sugar free options, but in moderation as sweeteners have been controversial. Just cut down on the fizz all together is recommended.
- Spare the sugar you add in your drinks.
7# Throw out fatty, junk food
Again a very hard thing to do, it is almost like mission impossible. Unfortunately junk food does taste good and it is addictive, and it is available everywhere. If your body has learned to consume junk food from a very early age then it is hooked on it and getting your body to change its habits is not easy, but not impossible!
You will need to be dedicated and convince yourself on how much you want this. I am not trying to dishearten you here, but I am being honest. It is not good to embark on a weight loss plan with false ideas so be prepared and get motivated.
My best motivation for you is your health but if you have other motivational goals go for it. *Read tip no 7 for some ideas on changing your diet.
Cut down on:
- Take away meals such as chinese, fried chicken, pizzas etc.
- Fast food such as burgers and chips, hot dogs, fried chicken etc.
- Deep fried foods, anything deep fried in massed of oil including vegetables and including pre-packaged, pre-cooked foods. Frozen oven chips are not a healthy option as they have been pre-deep fried.
- Processed foods. They usually come out of a tin or they do not resemble anything natural.
Note * An average bacon double cheeseburger contains around 760 calories, 45gr of fat (69% of daily value) and 8gr of sugar. If you make it into a meal with chips, sauce and soda the calories will add up. However, an average person needs around 2000 to 2500 kcal (depending on gender, age and activity level).
8# Change you habits slowly and gradually
The best way to lose weight in the long run is to change your habits all together. Lifestyle changes do last longer and tend to have a higher rate of success. You can follow a diet even if it is for a few weeks but if you go straight to old habit after you reached your goal, then you will only be putting the weight back on.
Plus think of your health and the benefits you will get out of healthy eating. Where do you start though? How can you start eating greens when you never tasted one and oh dear chips taste by far better….
Instead of going cold turkey on cutting down junk food, try doing it slowly as it may be easier to handle.
- For example replace instead of remove. Replace deep fried and/or precooked chips/fries with thin cut roast potatoes (homemade not frozen) cooked in a drizzle of olive oil.
- Add on things slowly. Half the portion of chips or pasta you would normally have and add a small portion of vegetables or salad.
- Try things. Maybe one vegetable doesn’t go with your taste? Then try another. There is a big multicolour fresh world out there.
- Go for fruit to satisfy a sugar craving.
- Lobby the cook of your house for healthier cooking options. Oven cook, boil and grill instead of frying. Cut down on oil and margarine when cooking etc.
- Schedule junk food in your week i.e. once a week or on a Saturday only or even just once a day if too difficult and stick to it.
9# Exercise
Dreaded by most; the exercise. I will say that exercise is great for health but it may not sound very motivating for most teenagers. So I will add that apart from health think how fit you will look at the end, and how good the clothes will look on you.
Exercise doesn’t have to be a torture or boring or even exercise as such. It can be fun and interesting. There are all sorts of different activities you can choose from such cycling, walking, running, swimming and so on.
You can add some of those in your daily life such as cycle or walk to school, or you can join a group i.e. running or swimming group, dancing or handball group. Loads to choose from or you could make your own group with your friends.
Exercise will burn calories and help in burning some fat and in the long run will increase your metabolism and the calories you burn overall. If your worry is just a couple of lbs increasing your physical activity may be sufficient enough to achieve this without ‘going on a diet’. However, if you have more than a few lbs it is best to combine a weight loss plan with exercise for better results.
10# Beat the bullies
This is no 10 but really it should be no 1 and ok not physically start beating people here but mentally. Like I said already high school, college or university can be quite hard for some people. We all know that if different in any way can attract the kind of attention we don’t want.
A lot of people, teenagers and adults alike, can fall into a vicious cycle of repetitive behaviour and emotional eating. Being teased or looked down on by other teens can make you feel worst and feel helpless and have low esteem.
No matter what your size, shape or anything else be confident in yourself. Don’t stop yourself from doing something just because you feel you are not worth it or you feel you don’t look nice.
Forget about the next celebrity or magazine who tells you how to look or what to wear. Empower yourself, be yourself, don’t let other people stop you and look at the bigger picture.
I believe in being a healthy weight for good health, but that does not necessarily translate in being thin. Appreciating who you are and learning to love yourself is a very important life element.
