Maintaining a healthy weight in today's fast-paced world can be difficult, especially for young people. It's no surprise that the obesity rate is rising among teenagers due to busy schedules, peer pressure, and easy access to junk food.
According to WHO, in 2022, around 37 million children under the age of 5 were obese. Not only this, over 390 million children and adolescents aged 5–19 years were overweight.
The increasing number of teenagers who are obese is a concern. However, with the right information and strategies, young people can achieve optimum weight without compromising their health. In this blog, we'll look at the top 6 weight loss tips for teenagers backed by research and expert advice.
Table Of Contents
- Top 6 Weight Loss Tips For Teenagers
- Do Teens Lose Weight Faster?
- Is It Normal For A 15 Year Old To Be Chubby?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Top 6 Weight Loss Tips For Teenagers
How can a 15-year-old lose weight fast? Well, to get the answer, it's important to understand the basics of nutrition and the importance of exercise. So, here are the weight loss tips for 15-year-olds that can help in effective weight loss:
1. Follow A Nutritious Diet
The first thing to focus on while going on a weight loss journey is prioritising whole foods like fruits, vegetables, lean proteins, and whole grains over sweet, sugary foods. These provide all the nutrients and help build muscles. They also help increase feelings of fullness and prevent overeating.
Also Read: Healthy Foods For Weight Loss To Add In Your Diet | ToneOpFit
2. Focus On Satiety With Controlled Intake
Next, consistently follow the portion control practice and watch out for calorie intake. This can help the teens consume fewer calories, helping them achieve their target weight.
3. Increase Water Intake For Detoxification
Hydration is important for removing toxins from the body and helping with weight loss. So, it is important to encourage teenagers to drink enough water every day and advise them to limit high-calorie beverages such as soda and soft drinks.
4. Incorporate Regular Exercise
Physical fitness is the basis of healthy life and is equally important for weight management. Exercise is vital for overall health and weight management. Encourage teens to find activities they enjoy, such as sports, dancing, walking, or cycling, at least for 20-30 minutes daily.
Also Read: 11 Best Evening Exercises For Weight Loss | ToneOpFit
5. Choose Healthy Snacks
Instead of eating unhealthy and processed foods like Maggi, biscuits, chips, and soda, stock your pantry and refrigerator with healthy options like fruits, vegetables, yoghurt, nuts, and whole grains. These are nutritious and can help with weight management.
6. Prioritise Sleep
Another great factor that can affect weight loss is lack of sleep. Lack of sleep disturbs the hormone levels that control appetite, leading to overeating. So, it is important to encourage teens to maintain a consistent sleep schedule.
Also Read: Is Oats Good For Weight Loss: Know Its Benefits | ToneOpFit
Sample Diet Plan For Kids And Teenagers (Girls And Boys)
Here is a sample weight loss diet for teenage girls and boys:
Day 1: Diet Plan For Kids | |
Early morning | 1 glass of warm water with flaxseeds |
Breakfast | Poha cutlet 3 with green chutney |
Mid-morning | 1 bowl of fruits (seasonal) |
Lunch | 2 moong dal vegetable cheela with green chutney and 1 cup curd |
Afternoon | 1 glass apple milkshake |
Evening snacks | 1 cup roasted makhana |
Dinner | 1 big multigrain paratha with paneer curry and 1 medium bowl of thick masoor dal |
Day 2: Diet Plan For Kids | |
Early morning | 1 glass of warm tulsi water with chia seeds |
Breakfast | 1 Hung curd vegetable sandwich |
Mid-morning | 1 handful of nuts (walnuts, raisins, almonds) |
Lunch | Masala oats with lots of veggies and kadhi 1 cup |
Afternoon | 1 glass of coconut water |
Evening snacks | 1 bowl of fruits |
Dinner | 2 medium low-fat cheese soya frankie with chutney |
Day 3: Diet Plan For Kids | |
Early morning | 1 glass of warm chia seeds water |
Breakfast | 1 big glass musk melon lassi (add honey for sweetness) |
Mid-morning | 1 cup spiced puffed rice |
Lunch | 2 medium paneer dosa with sambar |
Afternoon | 1 glass of buttermilk |
Evening snacks | ½ cup chana dal chaat (make sure the chana dal is roasted or baked) |
Dinner | 1 bowl of whole wheat vegetable spaghetti with red sauce |
Do Teens Lose Weight Faster?
The answer is "Yes, teenagers lose weight faster than adults" due to their metabolism. Some other factors also support healthy weight loss in teenagers, like starting weight, body composition, metabolism, activity level, diet, hormonal changes, and overall health.
Another reason for the fast weight reduction in teenagers is that they are still in a growing and developing phase, and they respond more quickly to diet and exercise changes.
However, teenagers must be careful about losing weight, as an instant reduction in weight can be dangerous for their health. There are many weight loss programs and supplements, but the major question is which one is authentic. So, following only healthy means to lose weight and always consulting a doctor before falling for any program is essential.
Is It Normal For A 15 Year Old To Be Chubby?
It's important to know that "normal" can vary from person to person, and there is no one-size-fits-all answer to this question. Adolescence is an essential period of physical and emotional development, and teens come in many shapes and sizes as they move through adulthood and development.
At this stage of life, it is not uncommon for teenagers (such as 15-year-olds) to gain weight or become "overweight." Genetics, hormonal changes, lifestyle, and environmental influences can affect weight and body composition.
It is also important to consider that the body comes in all shapes and sizes and that being healthy for one person is also considered "natural" for others. Weight is not an indicator of overall health, as muscle mass, bone density, and body composition also play important roles.
Also Read: Effective Exercises To Lose Belly Fat & Practical Tips
Dietitian’s Recommendation
As a nutritionist, my advice on weight loss tips for kids and teens revolves around developing healthy habits rather than focusing on the number on the scale. Encourage your child to enjoy a healthy diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats. Emphasise portion control and mindful eating to help them tune in to their bodies' hunger and fullness signals.
Limit soft drinks and snacks while introducing water as the primary beverage. Encourage regular activities by making them fun. Be a good role model by demonstrating a healthy lifestyle. Improve sleep and stress management to improve overall health. Finally, seek professional guidance, if necessary, as each child is unique and will need advice and personal support when losing weight.
Dt.Akshata Gandevikar
The Final Say
Finally, the mentioned weight loss tips for teenagers are safe and effective. Teens can achieve their desired results by following a healthy diet and good workouts. Limiting refined carbs and packaged food can lead to weight gain; therefore, say no to your favourite burger or chips if you want to fit into your pants. Lastly, do not follow any diet plan or workout blindly; take proper guidance from a registered nutritionist or fitness expert to prevent side effects.
FAQs
1. Can a teenager skip any meal to lose weight?
It is not recommended to skip a meal, instead, focus on reducing the quantity of each meal to avoid overeating and boost weight loss.
2. What are the easy ways for a teenager to lose weight?
The fastest way to lose weight for teens includes:
- Follow a nutritious diet
- Focus on satiety with controlled intake
- Increase water intake for detoxification
- Incorporate regular exercise
- Choose healthy snacks
- Prioritise sleep
3. How much exercise is recommended for teenagers?
A 20-30-minute workout at least 3 times a week is recommended for teenagers to boost weight loss.
4. Can teenagers cut down on their favourite foods to lose weight?
No, it’s not required to completely cut down on their favourite foods. Instead, they can modify their favourite foods with healthy options. If they love burgers, they can have whole wheat bread with a mix of vegetable tikki and yoghurt sauce.
References
- https://kidshealth.org/en/teens/lose-weight-safely.html
- https://www.medicalnewstoday.com/articles/weight-loss-for-teens
- https://www.wikihow.com/Lose-Weight-As-a-Teenager
- https://www.webmd.com/parenting/features/teen-weight-loss-secrets
- https://www.wikihow.com/Lose-Weight-Quickly-and-Safely-(for-Teen-Girls)
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