What is a Healthy Weight Loss Option

Weight loss for teenagers

I'm far from my teenage years, but I can still remember the things I used to think about when I looked in the mirror: "I'm too fat," "I'm too tall," and "why." is my butt that big? ”I spent hours cataloging my mistakes and when I missed any my older sister was kind enough to help me out.

What I remember most is that I want to fit in. And after speaking to some of my teenage clients and reading some comments from other teenagers on this page, not much has changed since I was in high school.

What hasn't changed either is the idea that weight and appearance play a role in being accepted. So what do you do when you don't have the "ideal" body? What do you do if you are overweight, underweight, or just want to get rid of a little excess fat? Is it possible to change your body?

Things that affect your weight

You can change your body, but how much depends on a number of things - some you can control and some you can't:

  • puberty While you may not realize it, puberty can have a huge impact on your weight and the shape of your body. Both girls and boys can expect to gain weight as well as height during puberty. Hormones released during this time often cause boys to build muscle and girls to experience increases in body fat. These changes are normal, but they can make you feel overweight even if you are not overweight.
    What is the correct weight for my height?
  • Genes One question I hear a lot is, "Why don't I look like my friends?" One reason is your genes. You inherit a number of things from your parents, such as where you store excess fat on your body, how tall you are, and the shape of your body (e.g., pear-shaped or apple-shaped). In fact, if your parents are overweight, it increases the risk of you being overweight too.
  • What they eat While puberty and genetics are things you can't control what you eat is a different story. Eating french fries, fast food, sodas, chips, and candy regularly, and avoiding fruits and vegetables like the plague can add excess calories without much nutrition.
    Basics of childhood obesity
  • exercise One reason weight can be such a problem for everyone from teenagers to adults is all of the sitting around we do. Inactivity has a huge impact on your waistline and health. In fact, watching television is the most common weight gain activity (if you're not exercising or eating right) and is something teenagers tend to do more and more as they get older.
    Predictors of Obesity

Do You Really Need To Lose Weight?

This may seem like a no-brainer, but not everyone needs to lose weight. Too often, teenagers focus on getting their weight down to unhealthy levels in order to get that "ideal" body - something that can lead to a yo-yo diet or even eating disorders.

It's easy to have a distorted view of what your body should look like, especially when your models tend to be good, models, celebrities, or other people who are often more known for how they look than what they do. So it's important to understand what a healthy weight range is, and more importantly, your weight doesn't always tell the full story. A scale weighs everything - your bones, fat, muscles, internal organs, what you used to eat or drink ... everything. It doesn't tell you exactly what you won or lost. Therefore, using a scale as the only method of tracking progress is not always the best idea.

Before you decide to go on a diet or weight loss program, take some time to find out if you are really overweight or if you have a distorted body image. Use the following resources to find out what a healthy weight really is:

You should also speak to your parents and doctor about any weight problems you may have and whether losing weight is something to be concerned about.

The most common question I get from teenagers (and everyone, really) is how to lose fat in specific areas. We all store excess fat in certain places and it always seems to be in less than desirable places, like the following:

  • Hips
  • butt
  • Thigh
  • belly
  • waist
  • Upper back
  • chest

So, is it possible to lose fat from these areas, and if so, what exercises work best? The truth is that spot reduction doesn't work. That means doing hundreds of crunches to get flat abs or leg lifts and squats to get thin thighs won't work. So if that doesn't work, what then?

To lose fat, you have to burn more calories than you eat and then allow your body and genetics to decide where the fat goes.

The most effective way of doing this is with diet and exercise.


One way to control your caloric intake is to move through both structured exercise and general activities throughout the day. The American College of Sports Medicine (ACSM) guidelines recommend at least one hour of physical activity per day and up to several hours per day for most children and teenagers. Activities can include things like:

  • cycle
  • Skateboarding or inline skating
  • swim
  • To dance
  • Run or run
  • Sports
  • Shoot hoops

You will burn more calories whenever you can get away from the TV or computer and move your body, which will help you lose weight. The key is:

  • Choose things that you like . If you're not into team sports or outdoor activities, try workout videos or fitness video games like Dance Dance Revolution.
  • Make it a habit . Try to set aside the time for exercise each day so it becomes a natural part of your routine.
  • Look for ways to get more exercise . Do some extra rounds of the mall, head to your friend's house, or turn on the radio and dance around your bedroom. Finding ways to get more exercise will result in burning calories and being healthy.
  • Get help . If you want to work out but don't know where to start, speak to your parents to find out if you can go to a gym, work with a trainer, or exercise daily.

Learn about teens and exercise for specific exercises and strength training.

Watch your calories

Aside from being more active, watching what you eat is another important part of losing weight. You may find it useful to enlist the help of your family and friends. If your parents are responsible for purchasing the food, you may need to speak to them about whether you are making healthier choices or opting for food choices and food preparation. Other ways to cut unnecessary calories are:

  • Watch your drinksToo many sodas, juices, and sports drinks can really add up. Replace them with water and you will save a lot of calories.
  • Replenishment of fruits and vegetables Most fruits and vegetables are high in fiber and nutrients while low in calories. That means you'll fill up faster and eat less. Try eating fruits as snacks or before meals to cut calories without feeling hungry.
  • Avoiding fast food There's nothing wrong with the occasional burger and fries too eat but avoid these types of foods every day. Give them pleasure that you only have now and then.
  • Avoid pointless ones Snacks When you get hungry in the afternoon, keep your snacks healthy by avoiding candy, cookies, and other tempting candies. Also, look out for other reasons you might like to eat, such as feeling bored, tired, or blue. Emotional eating only makes things worse and doesn't make your problems go away.

Eating regularly during the day is also important to keep your metabolism going and keep your body energized.

One of the biggest mistakes many of us make is finding short cuts or quick fixes to lose weight quickly. These types of shortcuts can backfire quickly, and some can even be dangerous to your health. Some of the most common include:

Meals skip All of us get the urge to skip meals, especially if we have eaten too early in the day. But skipping meals can fail. You can get even more calories in your next meal, and because you're so hungry, you're more likely to eat junk food (if you're that hungry, one salad just won't be enough). As Shereen Jegtvig, our nutritionist, wrote in her article on skipping meals, "If you eat too few calories on a regular basis, your body will burn fewer calories."

Diets It can be tempting to follow liquid, low-calorie, or other extreme diets that throw away whole food groups in order to help you lose weight quickly. But, again, these types of diets are often not healthy and end up sabotaging your efforts to lose weight. When you're not consuming enough calories, your body is actually holding onto fat to fuel itself. Plus, the weight you initially lose is water - not fat. That being said, you may not be getting all of the nutrients your body needs to grow healthily, especially in your teenage years.

Diet pills It is also tempting to take diet pills to lose weight quickly, but most of them are unregulated, meaning there are no guarantees as to the quality or safety of what you are taking. Many of these pills have nasty side effects, and many of them don't even work. There is no pill out there that will help you lose weight permanently, safely, and effectively, and everything you take should be prescribed and / or administered by your doctor.

Fat burning supplements These supplements are often touted as "natural" ways to burn more fat, but that doesn't mean they're safe. The truth is that, like many diet pills, they are unregulated, do not work, can interfere with other medications, and even be dangerous to your health. Avoid anything that is not prescribed or recommended by your doctor.

Excessive exercise Exercise can be a healthy way to manage weight, but too much can cause physical and mental problems. In fact, some people exercise so compulsively that it is some kind of eating disorder. A balanced exercise program means getting a little active each day and having different workouts in your target heart rate zone. Hours of training at high intensities can be as bad as not at all.

Remember: there are no shortcuts

Even if you want to lose weight quickly in summer, on the first day of school or on a beach vacation, there are no short cuts. Healthy weight loss is a gradual process. Although a quick fix can help you lose weight temporarily, it will only come back once you get back to your normal routine.

How soon will I lose weight?

Healthy and permanent weight loss is a gradual and unpredictable process, making it impossible to tell how much weight a person will lose or how quickly he or she will lose it. The bottom line is that we are all different and we all lose weight at different rates based on:

  • Age
  • gender
  • Weight
  • Genes
  • diet
  • Activity level
  • lifestyle

And remember, if you exercise and eat right, the scale isn't always going to reflect the changes your body is making. It is possible to build muscle and lose fat, which doesn't show up on the scale, even if it shows how your clothes fit. Learn More: How To Lose Weight

How do I get weight or muscle mass?

While many people want to lose weight, some teens feel too thin and want to gain weight or gain muscle mass. First, everyone develops differently, and many teens find that over time they begin to fill up and, of course, gain more weight. In fact, many experts don't recommend that teens try to gain weight by eating tons of calories - that could result in gaining more body fat that is not healthy.

Some teens wonder how to put themselves together, which is another goal that is difficult to achieve even for adults. Most studies have shown that children who do resistance training gain strength, but not muscle mass, according to the Guidelines of the ACSM can win for exercise test and prescription . In other words, many children and teenagers will find it difficult to gain a lot of muscle mass. That doesn't mean strength training is a bad idea - in supervised settings (with a trainer or an expert) kids can become strong and get along with the right routine. But drastic changes in muscle mass at this age (or at any age) are something most won't.

How can I get six pack abs?

Unfortunately, getting flat abs is not for everyone. Getting flat or washboard abs comes from being lean and with genes working in your favor by preventing fat from being stored around the belly. Many of us store excess fat around our abs, and it is possible to lose some of it through a healthy diet and exercise. But even with that, many of us would have to drop our body fat to unhealthy levels in order to get six pack abs.

Whatever your goal, it is important to be realistic about the changes you can make in your body. We are all products of our genes and our lifestyle. We can change the way we live, but we cannot change the basic makeup of our body. By focusing on changing what you can and allowing your body to respond, you can create healthy habits that will move with you into the future.

More Exercises and Weight Loss FAQs

> Sources:

> American College of Sports Medicine.(2006).ACSM guidelines for exercise testing and prescribingBaltimore, MD: Lippincott Williams & Wilkins.