Weight Loss Tips for Teenagers

The process of losing weight works differently for different age groups. As far as weight loss tips for teenagers, it is mostly about following some daily exercise routine and adapting to healthy habits. When started timely, the weight loss process can help reduce the onset of many lifestyle diseases in teenagers. Furthermore, maintaining a healthy weight can keep teenagers away from problems such as blood pressure, sugar, high cholesterol levels and obesity.   

Various researches have revealed the adverse effects of prolonged weight gain in adolescents. A study1 discovered that 80% of teenagers that are obese will become obese adults with an increased risk of hypertension, type 2 diabetes and  other related conditions. 

Here are a few tips and routines to help your child in losing weight as a teenager while keeping a check on those extra pounds:

Weight Loss Tips for Teenagers: Setting realistic goals

To lose weight, a teenager needs to realize the importance of being fit. To that extent, it is important to set realistic goals and then work to achieve them. Having practical weight expectations and body-image objectives can help achieve weight loss quickly. As a teenager, you should believe that weight loss is not an end goal. Staying fit  and improving health should be the main focus. Since body weight is not an indicator of optimum health, it is not important to lose weight and consider oneself healthy. 

So, the ideal way is to first calculate the normal weight a teenager needs to have and then focus on achieving it. Parents can help in this by setting goals for their teen children. The key focus should be on improving diet and increasing the amount of physical activity. Teens also need to look up to healthy role models while understanding that everyone has different body capabilities. Counseling from parents and school education can further help with weight loss success where introducing positive changes in the lifestyle of the teenager will come into the picture.  

There are several thought processes and habits a teenager needs to avoid for setting realistic goals for weight loss and teenage fitness. These are:

  • Expecting quick results 
  • Not understanding the importance of consistency
  • Keeping unrealistic promises and failing to keep them
  • Choosing a wrong role model
  • Not listening to parents and teachers at school
  • Not understanding the benefit of a good diet
  • Unable to stay on the course
  • Bad weight loss habits
Weight Loss Tips for Teenagers

Weight Loss Tips for Teenagers: Avoiding Boredom snacking

Adolescence is a phase of life where a teenager needs energy all the time. To fulfill the needs of the body, it is important to eat a balanced diet  regularly. But due to sedentary lifestyle habits, teenagers often snack on junk food when they don’t find anything healthy to eat. This is one of the main hindrances for a teenager losing weight.   

Reaching for food when there is nothing to do at all is a common habit. This can be avoided by following some good hobbies to keep the minds of teenagers engaged. Some of the activities they can indulge in to avoid boredom snacking includes: 

  • Going to play a game in the park or on the ground
  • Helping parents with household chores
  • Walking the dog across the street
  • Playing card games or any other indoor game
  • Reading 
  • Painting and drawing
  • Listening to music or dancing

Following these might introduce  mindful eating in teenagers when they eat. This not only promotes healthy eating but also cuts down on extra weight. The process helps a teenager know who he is while appreciating food instead of starving or restricting eating. 

Never giving up on exercises

Though exercises are important for every age group, they find a high relevance amongst teenagers. Exercises help reduce stress, burn extra calories and introduce positive attitudes in teens. Physical activities are a great way to reduce the harmful effects of junk food. This is also the reason why many teenagers eat junk food and yet maintain their body weight by burning extra calories under a teenager weight loss program. 

Involving teenagers in outdoor activities and sports such as cricket, football, badminton, etc. can be an ideal way to help them stay fit. For parents, it is important to maintain the intensity of the exercises. A teenager should not be exhausted as it will elevate stress levels. Another important thing is the form of exercise. Parents should allow teenagers to indulge in exercises that are appropriate for their age group. Wrong forms or too much exercise can affect the growth of the teen. 

Some of the most beneficial weight-loss exercises for teenagers include:

  • Running and jogging
  • Cycling
  • Pull ups
  • Rope jumping
  • Roller skating
  • Swimming
  • Dancing
  • Brisk walking

Weight Loss Tips for Teenagers: Limiting artificial sugar

Consuming more than the required sugar levels is not just unhealthy but a driving factor of obesity. Just like snacking on junk food, teenagers also have a habit of sipping on  artificial drinks. Things like soft nibbles, cold drinks, squashes, flavored waters and soda pops contain artificial sweeteners that are unhealthy for our bodies. These lead to the accumulation of extra fat in the body causing weight gain. 

A study2 found that consumption of sugar-sweetened beverages has a positive effect on obesity in adults and teenagers. 

Besides drinks, various other foods also contain high levels of sugars. These include candies, cookies, cobblers, pies, cakes, chocolates, ice creams and doughnuts 

To avoid sugar consumption, it is best to consume as much water as possible. This decreases the urge of drinking artificial drinks. For that flavor taste, a teenager can route towards juices, milk, or herb-infused water. 

Some of the better sugar-less and calorie-deficient options include:

  • Unsweetened tea
  • Club soda
  • Mineral water
  • Sugar-free drinks
  • Fruits
  • Juices
  • Salads

Weight Loss Tips for Teenagers: Not cutting on fat

Elimination of fat from the diet might work wonders for adults. But such is not the case for teenagers. As their body is growing, teens need more fat as compared to adults. Hence, contrary to the popular belief, cutting fats is not a solution here. 

When a teenager is on the road to losing weight, he may want to cut dietary fat as it increases the amount of calorie consumption. But if too much fat is cut down, there can be negative consequences on the brain development of the teenager. A good way is to avoid prompt cutting down of fat and focus on substituting them slowly with healthy fat eatables. 

Some of the unhealthy fats that can be replaced are:

  • Sugars
  • Baked goods
  • Cakes and pastries
  • Deep-fried foods

You can easily replace these with healthier versions like:

  • Nuts 
  • Seeds
  • Avocados
  • Olive oil
  • Fatty fish

All of these foods promote brain and bone development. 

Following good dieting tips

Teenagers often get influenced by celebrities who keep on sharing their strict diet plans on social media. Needless to say, to teenagers, strict or fad dieting might appear to be the ultimate solution to weight loss. However, this is not entirely true. A teenager needs to follow the diet in a balanced manner to not make the body deficient in essential nutrients. 

The pressure of losing weight quickly can cause anyone to introduce fad dieting in their  lifestyle. Fad dieting is a highly restrictive diet that is said to provide quick weight loss results. However, they are not very effective in the long term and can even cause health issues. Fad dieting is hard to follow and very seldom provides nutrients that a teenager’s growing body needs. Such diets usually include eating very few calories to slow down fat accumulation. This eventually makes a teenager’s body adaptable to a calorie-deficient diet which causes reduced growth and development.   

The ideal way out for a teenager is to always focus on balanced dieting that does not deprive the body of essential nutrients. Short-term weight loss goals can be a good approach here. Teens should focus on achieving weight loss slowly and consistently. This comes with all the benefits and does not allow the body to become weak. 

Some of the tips to avoid fad dieting include:

  • Avoiding strict diets
  • Avoiding staying hungry for longer time
  • Having small meals
  • Avoiding intermediate/intermittent fasting
  • Eating calorie-rich and healthy diets
  • Avoiding artificial sugar and fats
  • Exercising and indulging in physical activities
  • Never skipping the breakfast

Following healthy habits

Losing weight as a teenager is not a one-step procedure. It’s a course that requires days and even months to see the result. The best approach is to stay on the path and have a patient mindset to see the results. But given the wobbly mindset of teenagers, it might be difficult to follow in the right footsteps. Parents can help by making their children adopt healthy habits that aid in weight loss and weight maintenance. 

Some of the essential doings include:

  • Following a good sleeping and waking up routine
  • Eating a well-balanced diet
  • Giving time to physical activity daily
  • More moving and less resting during the day
  • Limiting the screen time
  • More involvement in outdoor activities
  • Practicing socializing with fellow teenagers
  • Parent counseling and advising on healthy habits
  • Drinking more water
  • Not skipping vegetables


Weight gain in teenagers might not appear to be a primary concern for parents. However, things may turn awry if there is an onset of disease from unmanageable weight gain. Hence, it’s always in the best interest to indulge in teenage fitness programs as a secure method of prevention. We hope the tips mentioned above will help you out. 

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