8 Weight Loss Tips For Teens To Improve Their Lifestyle

Medically reviewed by Maria Sarino, MD FACT CHECKED

Teenagers who are trying to lose weight should be encouraged to make good eating habits and lifestyle choices.

Focus on what you can do to support your teen rather than on what you believe they should stop eating if you want to know how to help them lose weight.

Although you might be tempted to recommend a diet and bring up your teen’s weight, none of these tactics is helpful and may even backfire.

Dieting can be harmful in a similar way. While rigid, fad diets can cause temporary weight loss, once a person resumes normal eating, the weight usually rapidly returns.

This can result in yo-yo dieting and raises a person’s chances of becoming obese in the long run. Eating problems can develop as a result of these diets.

Although losing weight quickly might seem appealing, the long-term hazards to your teen’s bodily and emotional health are not worth it. Today, we will be looking at some of the healthy weight loss tips that may be helpful for teens.

  1. Control Your Portions

    Teenagers need approx. 1500 and 2800 calories per day, depending on their level of activity. Manage your portion sizes instead of meticulously weighing your meals. Use a smaller plate for eating.

    Portion control for weight loss is quite effective. Half of your plate should consist of fruits and vegetables, followed by 1/4th of complete grains and the final 1/4th of protein.

    Instead of indulging in fried chips or desserts, consume a square of dark chocolate or one serving of baked chips. These are better options than fried meals taken directly out of the bag.

  1. Be Active

    Exercise needs to become a daily need for successful and quick weight loss. You should try to work out for at least 30 minutes four to five times per week.

    You may make your daily schedule any way you desire if you exercise for weight loss, which is fantastic. Teenagers can swim, run, jog, dance, walk, or join their neighborhood gym to meet others who share their weight loss objectives.

    Everyone can benefit from exercise, and as long as you are perspiring, you are working. Do not undervalue the impact of going for a regular walk around the neighborhood.

    There are several benefits of walking, by walking for one minute at a quick pace, the average teenager can burn some calories or more.

  1. Avoid Processed Foods

    Manufacturers often add a lot of sugar and other additives to sweetened foods and beverages. Therefore, it is crucial to understand the ingredients of the meal before ingesting it to lose weight quickly.

    As a parent, you can see how many calories they contain and where those calories come from in this method, which will be helpful for your teen child.

    It would assist you in taking prompt action against processed foods high in sugar and junk food.

    To prevent concerns with weight gain, deep-fried foods that are heavy in fat and calories should also be avoided.

    Whole grains and lean proteins should be substituted for slow-digesting carbohydrates in healthy diet regimens.

  1. Consume Healthy Fats

    The most important elements of a weight loss plan are healthy fats. Long-lasting satiety and fewer cravings for unhealthy snacks are benefits of healthy fat. The meals become healthier and tastier as a result.

    Teens can include foods like seeds, avocados, olive oil, almonds, and other items that are high in healthy fats and good carbs.

    Avoid eating foods with margarine, hydrogenated oils, and other trans-fats to prevent non-alcoholic fatty liver disease.

    Breakfast is a crucial meal of the day to provide your body with healthy fat, so healthy diet plans must include it. Teens should also avoid skipping breakfast, which they often do.

    Even while skipping breakfast is more usual for those who do, if you eat a nice and nutritious breakfast, you won’t necessarily gain weight.

  1. Drink Water

    Consume enough water to maintain proper hydration. A teen may become more frequently hungry if they do not drink enough water.

    Therefore, staying hydrated will help to maintain a healthy metabolism and prevent hunger pangs. Your health must drink adequate water each day.

    Teens should consume the necessary amount of fluids at mealtimes and when they are thirsty. 

  1. Consume Fruits And Vegetables

    The minerals and vitamins that the developing teen body needs to continue developing are abundant in fruits and vegetables. 

    The nicest benefit about including fruits and vegetables in your diet is that they complement practically anything and are quite diverse. These healthy foods could make you taller along with helping you with weight loss.

    Prepare a fruit salad, make a smoothie with both, or steam some vegetables. It is entirely up to you and your particular food pairing preferences how you decide to enjoy these nutritious meal selections.

  1. Do Not Skip Meals

    By missing meals, a teen can sabotage her weight loss efforts more effectively than anything else. 

    Most often, this entails consuming more food, which is fine for weight loss if the foods are nutritious. To lose weight more quickly, you should try to eat 5 to 6 meals each day.

    Though it is a common myth, missing breakfast increases hunger towards noon and encourages overeating.

    Additionally, those who skip meals typically have higher BMIs. When it comes to a wholesome and well-balanced weight loss diet, not skipping meals is a very crucial factor.

  1. Avoid Fad Diets

    Several new diets are released into the weight loss market each year. The specific mix used by fad diets is said to produce rapid weight loss. Therefore, fad diets are often bad for your health and have no lasting effects.

    These diets can successfully persuade teenagers as it attracts them for quick weight loss, making it all the more difficult to combat given the prevalence of fad diet advertisements.

    Avoid fad diets, especially if you participate in a sport where weight is an issue. Avoiding weight gain should be the main objective. The next objective should be progressive weight loss rather than drastic loss.

    Set process goals rather than end goals, which is another crucial step. Instead of focusing on the scale number, consider other factors that can affect it, such as the teens’ eating habits, energy level, and other factors.


Maintaining goals and locating a support food group is crucial for a healthy and prosperous weight loss journey. When it comes to losing weight, teenagers have many difficulties.

Knowing where to begin might be challenging, particularly if you do not have much prior experience with diet and exercise. We hope that these pointers will assist you in starting on the right foot and achieving your objectives.

Take everything steadily and slowly, remember, slow and steady wins the race and you’ll soon start to see progress. Depending on your unique scenario, some of this advice may be more useful than others.

However, we do hope that at least a few of these suggestions may help you get started on the path to successful weight loss and greater health.

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