A Guide For Diet Plan To Lose Weight For Teenage Girls

When your teenage girl’s weight is starting to get on the higher side, it is time for you to offer the support she needs. Being overweight and even obese is extremely common with teenagers of today with easy access to a host of junk and fast foods. The typical diet of a teenager may not be the healthiest. Coupled with little or no exercise, it can easily result in a higher weight. However, a diet plan for a teenage girl to lose weight will not be hard to find if you want to.

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Being Overweight: A Health Issue

While many believe that being overweight is an appearance issue, that is not a concern to worry about too much. The health issues that may crop up because a teenager is overweight are a matter that should be discussed with openness. Too much weight can indeed lead to several health problems some of which are mentioned below:

  • Asthma: Being obese increases teenagers’ risk for asthma and other breathing conditions. Asthma can restrict her ability to perform well in school and outdoor sports and activities.
  • High Cholesterol: This is another significant health issue that causes teenagers to look for diet for teens for weight loss. 
  • A high level of cholesterol in the blood increases the chances of the person suffering from a heart attack or stroke in later life and it should be taken into account as soon as possible.
  • High Blood Pressure: Another offshoot of obesity in teenagers, high blood pressure has been related to damage to the arteries and the heart later in life.
  • Joint and Muscle Pain: A teenager who is overweight can start getting joint and muscle pain from a younger age and it can severely curtail her physical activities.
  • Fatty Liver: Teenagers who are overweight due to a bad diet and a sedentary lifestyle can suffer from a condition called fatty liver, which can lead to permanent liver damage.
  • Mental Health Issues: Teens who are obese have a higher predilection toward depression and other mental conditions.

As a parent, it is a good idea to inculcate good habits if you feel your teenage child is overweight and needs help to select a diet plan to lose weight for your teenage girl.

What is the Proper Diet for a Teenage Girl?

diet plan to lose weight for teenage girl eating salad

Teenage is a time when children are prone to feel and even behave like adults, but they are not adults. They are still growing in their bodies and their minds, hence, the right foods for teenagers are critical. Here’s what you need to take care of your teen’s food habits.

Nutrient Needs

  • Between the ages of 12 and 14, your teenager will need between 45 to 55 calories per kg of body weight
  • Between the ages of 14 and 18, your teenager will need between 40 to 55 calories per kg of body weight

As long as she is getting a balanced diet, she won’t need any added supplements or vitamins for her health. However, if the doctor has prescribed something, you should give it to her every day. 

Pointers about What Teenagers Should Eat

Vitamin C is extremely important for her at this age and that is why trying to give her a serving of high-Vitamin C food is helpful. Green peppers, potatoes, tomatoes, or fruits are some great high Vitamin C choices.

Giving her poultry, fish, eggs and other lean meats is a great way of helping with her protein needs. It is great if you can give her dairy in the form of milk or milk products like cottage cheese, cheese slices, yogurt, etc. 

When trying to decide what food should teenager eat, it is helpful to never let her starve or go hungry. She needs enough food and if you think she is feeling hungry, adding more foods from food groups is necessary. 

Perfect Diet Plan to Lose Weight for Teenage Girl

As a teen, it is easy to be self-conscious about the body. The most important thing to remember is to eat fewer calories than she expends. The good news is that losing weight for teenagers is relatively easier than losing weight as an adult. This is because teenagers’ bodies have a high rate of metabolism which means a little effort goes a long way. Rectifying the diet a bit to improve the chances of weight loss is all your teenage girl needs.

  • Drink More Water: A glass of water along with meals instead of high sugar soft drinks is necessary. This keeps hydration levels up and also lets the body know when it is not hungry anymore. It is advisable to drink as much water as possible during the day, apart from during mealtimes.
  • Fruits: The teenager’s diet plan to lose weight includes at least 3 servings of fruits a day.
  • Vegetables: Filing up on vegetables is a necessary requirement when your child is trying to lose weight. Vegetables not just have a lot of nutrients in them, but they are also great for regular bowel movements. Every meal should have vegetables in them. 
  • Protein: Every meal she eats should also have enough protein. Protein is the building block of the body and she should be eating 5 to 7 servings of protein. Proteins can come from dairy sources or from fish, meat, and poultry.
  • Good Fats: Your teenage child must also have good and healthy fats in her diet. Almonds, nuts, butter, ghee, avocado, and peanut butter are all excellent sources of fats.
  • Carbohydrates: Carbs are a great source of energy for the body. But for teenage girls who are looking to lose weight, cutting down on carbs can be an excellent decision. Refined carbs like cake, pastries, muffins, pasta, white bread, and white rice are easy to eat and can be hard to stop. It is not a good idea to totally cut off carbs from a teenager’s diet but it will be useful to try to limit their consumption.

Which Diet is Perfect for Weight Loss for a Teenage Girl?

If you are looking for a healthy diet plan for a teenage girl, the most crucial element should be sustainability. Is she going to be able to sustain that diet? 

diet plan to lose weight for teenage girl and working out

Long-Term: When a teenage girl or any other person whatsoever goes on a diet to lose weight, the kilos may come off with time and effort. But when she goes back to eating like a normal person, she is going to get back all that weight. That is why a diet planning should be sustainable. It should be possible for the person to eat long-term. The best diets are those that make small changes to the eating pattern. So that good habits can form. This helps lose weight and yet is possible for the person to continue with it.

Eat Home-Cooked: Often, it is found that the food available at the school canteen is not very healthy. That is why taking a packed lunch to school is best for a teen trying to lose weight. For other meals too, sticking to home-cooked foods is best. If the family is used to eating rich and fatty dishes, taking the time to make a salad or scrambled eggs is a great idea. 

Avoid Packaged Foods: Cornflakes and packaged muesli are easy breakfast options but they are not the healthiest. Instead, traditional breakfasts that are cooked from scratch are the best. Eggs and toast with fruits are a wonderful option for breakfast. Avoiding pasta, white bread and white rice helps lose weight. Having fresh fruits and vegetables is good too.

Balance the Plate: Instead of a particular diet for teens who are trying for weight loss, it is better to learn to balance the plate. A simple formula can be applied: ½ of the plate should be fruits/vegetables/salads, ¼ plate of the plate should be carbohydrates, and ¼ of the plate should be protein. If you can get your teen to follow this formula, losing weight will be easy.

Indulge in Treats Once in a While: It is easy to think that on a diet, your teenage girl will not be able to have any treats at all. However, totally restricting things she likes like chocolates, sweets, or her favorite junk foods, will lead to too much temptation. Instead, let her indulge once in a while. This way, she can eat healthy most of the time and indulge in a few treats once in a while.

Final Thoughts on the Perfect Diet for Weight Loss

Teenage girls are going through a lot including high school or college, excessive coursework, extra-curricular activities and friendship challenges. On top of that, trying to lose weight is not easy. It may seem like losing weight is a far-off dream but when health issues start cropping up, it is not to be ignored any longer. With the right support and goodwill from you, she will certainly be able to achieve a healthy body weight that will ensure that she enjoys all the activities she wants to. And she will also enjoy more confidence. Here’s to healthier teens!

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