The ultimate guide: Weight loss for teens
Weight loss for teens? Aren’t teens developing adults who will likely lose or shed their baby fat as they approach adulthood?
If you are a partaker of this school of thought, I think you might need further research.
Weight gain affects individuals of different genders, ages, locality and occupations. There are certain factors influencing weight gain and it affects adults, teens and kids alike.
In the course of this article, we will discuss the cause of weight loss in teens and tips to lose weight.
Causes of weight gain among teens
Most health or medical practitioners’ advise their patients that prevention is better than cure.
It is very important to be aware of the cause of a particular illness or irregularity. When you know the cause, resolving the issue gets really easy.
Let’s look at the cause of weight gain among teens.
Excessive sugar consumption
At the top of the list is “sugar” it’s really an irony that something so sweet can actually make life bitter.
Countless research has shown that excessive consumption of sugar is a risk factor of obesity.
Obesity is simply the advanced form of weight gain, it is characterised by health conditions including; heart disease, type 2 diabetes and many more.
The term “sugar” in this context doesn’t only refer to table sugar. It also consists of soda, candies and other processed food with a high sugar content.
It seems like the causes of weight gain are actually ironic. A lot of people are of the opinion that stress fosters weight loss.
Guess what! That’s not completely true!
Let me explain the concept of stress; stress leads to an increase in the production of the stress hormone (cortisol).
The body responds to this increase through an increased appetite. If you are always hungry, you will need to eat more and this will lead to weight gain.
Stress is not healthy and doesn’t exactly support weight loss for teens.
Do not use number 2 as an excuse to avoid number 3. Teenagers can be very smart and tricky. A teenager will be like:
“Physical activity is stressful and I read on kindle health care that stress does not support weight loss for teens”
Smart talk! But you are very wrong. The body hates inactivity as well as stress. You have to find the balance between the two.
Inactivity leads to the accumulation of fat deposits (adipose tissue) in different parts of the body.
You can’t consume lots of calories and do nothing to burn it.
This is a temporary option that may be more dangerous or detrimental to your weight loss plan.
When you skip meals, you feel hungrier and may end up eating more. This will lead to more calorie’s consumption and ultimately weight gain.
Weight loss tips for teens
Looking for a weight loss plan for teens? Try out these tips and lose weight with minimal but intentional effort.
Stop skipping breakfast
Quite a number of researchers states that breakfast is the most important meal of the day.
This simply means that skipping breakfast is not a good idea. As growing adults, you need so many nutrients for your body to function properly.
A proper breakfast that contains calcium, fibre, potassium and other plant compounds are very essential.
Skip the sugary cereals and purchase more healthier breakfast options like eggs and oats.
Add exercise to your daily routine
I know this sounds like stress or work and most teens do not like this.
However, if you seek to lose weight as a teen, you need to work out.
It does not have to be a routine that targets a specific part of the body. It should be a full-body workout routine.
Sticking to a workout routine can be extremely difficult especially when no one oversees or join your workout routine.
To improve your consistency in physical activity;
- Ask a parent or sibling to oversee the exercise
- Talk to your friends to join you.
- Always remember that your health is a priority.
You can also choose to incorporate physical activities into your day-to-day activities.
Skip the stairs and take the elevator, ditch your ride and walk to school or the mall if it is within a walking distance.
Volunteer to throw out the garbage, assist in house chores. These physical activities will also help you lose weight.
Reduce stress levels
Stress will cause you to eat more and this does not support weight loss for teens.
Therefore, you need to reduce your engagement in stressful activities as this will only lead to weight gain.
Most times teens increase these extra tasks as a result of procrastination.
When you put off your schoolwork or project till the last minute, this will only lead to extra stress.
Stop putting off your tasks for social media and other things that can wait.
Reduce sugary foods/drinks consumption
I know we all love ice cream, cupcakes, milkshakes and soda. However, most of these foods and drinks are not exactly great for our health.
Don’t panic I’m not asking you to completely cease the consumption of your favourite comfort foods and drinks.
I do not completely believe in abrupt cessation as this could lead to a relapse.
To achieve weight loss for teens, you need to reduce your consumption of foods that contain high sugar content.
Add veggies to your diet
Note that veggies do not always have to be green and boring.
There are quite a number of vegetables that are colourful, delicious and absolutely healthy.
Veggies contain so many essential nutrients that the body requires including fibre and antioxidants.
Antioxidants are plant compounds present in veggies that protect the body from free radicals which damage the cells.
The fibres in vegetables have a high satiety level. This means that it improves the feeling of fullness and prevents one from overeating.
Cut down on diet or processed food
Several studies have shown that some artificial chemicals present in dietary foods are not exactly healthy for the body.
Consumption of dietary food has been linked to stomach disorders and other health conditions including weight gain.
Sometimes we may feel like eating our favourite junks; chips, cakes and many other fried or baked products.
However, we should not make this a regular way of life. Processed goods are unhealthy.
Diet and processed foods barely contain essential nutrients that the body requires to function effectively.
It is high in calories and extremely low in other needful nutrients that that body requires.
You need sleep!
The biggest thief of our sleep hours is our electronic gadgets (phone, laptop).
Our gadgets are always going to be available got our use the next day. We need to have proper hours of sleep to prevent weight gain.
Sleep expert states that teens should have at least 9-10 hours of sleep.
If you barely have 6 hours of sleep, then you are gradually moving towards weight gain.
Weight loss plan for teens
The perfect plan (weight loss for teens) includes;
- Proteins (Eggs, fish)
- Vegetables (Potatoes, Kale, Broccoli, Carrots)
- Whole grains (Brown rice)
- Foods rich in iron (dried peas, Spinach)
- Healthy fat (Soya bean oil, Olive, salmon, tuna)
- Low-fat milk
- Replace or reduce TV time with sporting activities like (jogging, basketball, swimming, dancing, cycling)
- Add little chores to your daily activities such as (taking out the garbage, walking the dog or doing the laundry).
- Ditch a free ride a walk to school or the mall if it is within a walking distance.
How can a teenage girl lose weight fast?
To lose weight fast as a teenage girl, you need to set achievable and realistic goals. Stop comparing your weight loss journey with everybody else.
Your bodies are different, the rate of metabolism also differs. Therefore, the rate at which 2 people engaging in the same routine might lose weight might also differ.
Can a 15-year-old teen take weight loss pills?
Weight loss pills are detrimental to the health of teenagers. Therefore, it is not advisable for teenagers to take weight loss pills.
According to WebMD
“There are no weight loss pills prescription for teens”
Don’t use your kids as an experiment for weight loss pills. Stick to healthier options including diet regulation physical activities.
How to lose weight at school
- Set a plan
- Get a friend to join in.
- Stay hydrated
- Reduce junk intake, if possible, prepare your lunch.
- Ensure that you eat the right portions.
- Indulge in your favorite treats once in a while.
- Take your gym time seriously
- Get a friend to join you
- Monitor your progress
Do not obsess over losing weight as this can lead to stress and eventually weight gain.
Decide to eat healthily for the overall functioning of your entire body.