Rather than drastically reducing your fat intake, focus on swapping unhealthy fat sources for healthy ones. Replacing unhealthy fats, such as deep-fried foods and sugary baked goods, with nuts, seeds, avocados, olive oil, and fatty fish can promote healthy weight loss Teens tend to eat foods high in added sugars, such as candy, cookies, sugary cereals, and other sweetened processed foods.

When trying to improve health and lose excess body weight, cutting back on added sugars is essential. This is because most foods that are high in added sugars are low in protein and fiber, which can cause your appetite to fluctuate and may lead to overeating throughout the day.

A study in 16 young women found that those who drank a high-sugar beverage in the morning reported greater feelings of hunger and consumed more food at lunch than those who consumed a lower-sugar breakfast drink High-sugar foods not only drive hunger but may negatively impact academic performance, sleep, and mood in teens 21 , 22 , The pressure to lose weight quickly can cause teens to try fad dieting.

There are countless fad diets — some promoted by popular celebrities. Overly restrictive diets are hard to stick to and seldom deliver all of the nutrients your body needs to function at an optimal level. Plus, eating too few calories can slow weight loss as your body adapts in response to limited food intake Instead of focusing on short-term weight loss, teens should concentrate on achieving slow, consistent, healthy weight loss over time.

They also contain powerful compounds called antioxidants, which protect your cells from unstable molecules free radicals that can cause damage Aside from being highly nutritious, research has shown that consuming veggies can help teens reach and maintain a healthy body weight Vegetables are packed with fiber and water, which can help you feel full and more satisfied after meals.

This decreases the chances of overeating by keeping your appetite stable throughout the day. Although skipping meals may seem like it would help you lose weight, it may actually cause you to eat more throughout the day due to hunger.

Studies show that teens who skip breakfast are more likely to be obese than those who regularly consume breakfast Instead of skipping breakfast or reaching for a quick, high-sugar snack bar, teens should make eating a balanced meal a priority.

Additionally, choosing a balanced breakfast higher in protein can help keep you fueled and satisfied until your next meal. A study in 20 teen girls demonstrated that those who consumed a higher-protein egg-based breakfast were less hungry and snacked less throughout the day than those who ate a lower-protein, cereal-based breakfast Artificial sweeteners like aspartame and sucralose have been linked to health issues, including stomach upset, migraines, and even weight gain in some studies Plus, diet foods and beverages are usually highly processed and rarely contain the nutrients that growing bodies need.

Mindful eating means paying attention to your food in order to develop a better relationship with eating, body awareness, and food regulation Oftentimes, teens eat meals and snacks on the go or while distracted by television or smartphones, which can lead to overeating.

Mindful eating practices — such as eating slowly, enjoying meals seated at a table, and chewing food thoroughly — can help regulate weight and lead to a better relationship with food. Parents and siblings can practice mindful eating as well, to support teens trying to develop healthier eating habits Drinking enough water is critical for overall health and can help you maintain a healthy weight.

Replacing sugary beverages, such as soda and sports drinks, with water reduces excess calorie consumption and encourages healthy weight loss Staying properly hydrated may also improve academic and athletic performance Peer pressure, social media, and celebrity influence can make teens feel dissatisfied with their bodies.

A weight loss journey should never be triggered by a need to look like someone else. Losing weight should be viewed as a way to become healthier , happier, and more confident in your own skin. Try not to compare yourself to unrealistic standards.

Instead, use self-empowerment and body image positivity to motivate your new healthy lifestyle. Stress causes hormonal changes — such as elevated levels of the hormone cortisol — that can increase hunger and promote weight gain Engaging in activities like yoga, meditation , gardening, exercise, and spending time outdoors can help decrease stress and promote feelings of relaxation.

Although having a treat now and then is perfectly healthy for teens, consuming too many processed foods can lead to weight gain and may hinder weight loss. Most processed foods are high in calories yet low in important nutrients like fiber, protein, vitamins, and minerals. When trying to lead a healthier lifestyle, meals and snacks should revolve around whole, nutritious foods like vegetables, fruits, healthy fats, and proteins.

Processed foods like candies, fast food, sugary baked goods, and chips should be enjoyed as an occasional treat and not eaten on a daily basis. Eating healthy meals and snacks and exercising can help you lose weight and support normal growth.

Regular exercise can help teens feel healthier and better about themselves. The best way to diet is to eat a variety of healthy food in the right amount. Choose more fruits and veggies, whole grains, and lean protein, and drink water instead of sugary drinks like soda, juice, and sports drinks.

Cut back on fried foods, sweets, chips, and other junk food. If you're concerned about your weight or think you need to lose weight, talk with your doctor or a registered dietitian.

If you, or someone you know, shows any of these signs of an eating disorder , talk to a trusted adult or doctor. KidsHealth For Teens The Deal With Diets. en español: Qué pasa con las dietas. Medically reviewed by: Mary L. Gavin, MD. Listen Play Stop Volume mp3 Settings Close Player.

Larger text size Large text size Regular text size. Can Diets Be Unhealthy? How Can I Lose Weight Safely? Be sure to stretch before and after you exercise. Stretching also helps your growing muscles not to bunch up so you might look like a weightlifter.

If you did stretch right, it would have an effect of a ballerina. It's hard to lose weight when you're injured. However, stretching and yoga might help. Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight. Invest in sports or hobbies that burn calories.

Sports are great because they tap into our competitive energy, getting us to dig deeper than we normally might have. Don't worry about what people say, or whether you're "skilled" enough to join a team; just find a group of girls doing something that you're interested in, and ask if you can join.

woman, who weighs pounds. The average female burns calories per hour spinning or doing the elliptical. Downhill skiing : Downhill skiing is another great way to burn tons of calories. Some consider it more fun than spinning. However, it may only be a viable regular workout if you are in a snowy, mountainous area.

The average female burns — calories each out while downhill skiing. Full-court basketball : Basketball requires good hand-eye coordination and the ability to run up and down the court. The average female playing basketball blasts around calories an hour. Competitive soccer : Soccer players are known for being among the most fit athletes in the world.

No wonder: You're running up and down a really long field! Female soccer players burn calories of grit and determination per hour. Try yoga or Pilates. Even if you don't want to do a super-rigorous sport, this doesn't mean that you have no other options. Lots of girls and women prefer to do lower-intensity workouts such as yoga or pilates.

Both are good for calorie-busting, and leave you feeling refreshed and energized. Yoga is a series of stretching exercises that originated in ancient India. There are different kinds of yoga, each burning a different amount of calories: Hatha Yoga , where the student goes through a series of gentle exercises focusing on posture and breathing, can burn about calories per hour in an average female.

Bikram Yoga , where the room in which the yoga takes place is heated up to degrees, burns about calories in the average female.

Pilates is a stretching and body conditioning routine that works the core. It was designed by a German in the early 20th century, and it boasts over 10 million practitioners today. Pilates for beginners burns around calories per hour, and you will burn more as you advance in difficulty.

Part 4. Make sure that you get enough sleep. Try to get eight to ten hours each night. This can make a huge difference in losing weight.

This is a critical issue, especially in teens due to their school schedules. Get adequate sleep each night so your body can rest, repair, and produce the hormones needed to keep weight at a healthy level. Avoid alarms. If possible, try to go to sleep early enough that you don't need to wake up with an alarm.

Alarms can disrupt your sleep in the midst of a REM cycle, making you wake groggily. It's always best to wake up slowly, peacefully, and at your own time. If you are aware of how much time you usually sleep, you should go to bed early to fill in those hours. Waking up suddenly disrupts the whole fat-burning cycle and instead leads to fat production.

Keep a glass of water beside your bed. It is common to wake up due to thirst. The body needs the water's energy to burn even more fat! Sleep straight and take deep breaths. Sleeping on either sides of the body makes it hard for blood to run around which also helps in weight loss.

When you are lying straight on the bed before sleeping, take deep, long breaths and hold them for as long as you can. Breathe slow and easy.

This should act as a command for the body to help you fall asleep and start flushing down fats. List of Food and Drinks to Lose Weight Quickly and Safely. List of Food and Drinks to Avoid to Lose Weight Quickly and Safely.

Lyssandra Guerra. First, it's important to recognize that your body is going through changes when you're 15 and you shouldn't put too much effort into losing weight quickly. It's much better to focus on eating healthy, balanced meals and getting plenty of exercise. If you continue leading a healthy lifestyle and you eat a balanced diet, you'll maintain a healthy weight over time.

We're glad this was helpful. Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more. Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you.

Support wikiHow Yes No. Not Helpful 30 Helpful Kristi Major ACE Certified Personal Trainer. Kristi Major. You should only aim to lose 1—2 pounds per week to stay healthy, so it will take at least 2 months of work. Not Helpful 15 Helpful Include your email address to get a message when this question is answered.

By using this service, some information may be shared with YouTube. Get good at saying no when people offer you food that will sabotage your diet. Think of saying "No," as a healthier lifestyle choice that should inspire you to take care of your body.

Feed it only when needed. Thanks Helpful 0 Not Helpful 1. If you can handle it, try to eat everything in moderation. Thanks Helpful 1 Not Helpful 0.

Listen to your body. It can tell you what it needs, when you're full, and when it wants you to stop packing in junk. If you're thirsty, drink water. If you're hungry, eat a small snack. Don't eat out of habit or boredom, or you'll gain weight. Submit a Tip All tip submissions are carefully reviewed before being published.

Weight is not just body fat; it's also muscle. Starving yourself will weaken your muscles and dangerously weaken your metabolism, which can make you even unhealthier.

Starvation means you would put on a lot of weight very easily when you start eating normally for maintenance. When your metabolism is lowered, your body goes into "panic mode" and defends itself by putting on weight at every opportunity. This may permanently mess up your metabolism.

Thanks Helpful 24 Not Helpful 0. Never under any circumstances should you "purge" to compensate for eating. This includes force vomiting, taking laxatives or diuretics, or excessively exercising. If you find yourself doing this or compelled to do it, seek medical care immediately.

Thanks Helpful 26 Not Helpful 1. Know what is considered a normal weight for you. If you are not overweight, don't try to lose weight just so you can look like other people. It's not a bad thing if you don't look very skinny. Being too skinny can be unsafe and harmful to your body.

Thanks Helpful 72 Not Helpful Consult a doctor before starting a diet. A doctor can help you to choose the appropriate diet for your situation. Thanks Helpful 50 Not Helpful 8.

If you are seriously overweight, consider seeing a doctor. This "lifestyle plan" is only recommended for girls who want to lose 10 — 15 pounds. Thanks Helpful 57 Not Helpful Don't over-restrict calories. Cutting out around a day is fine, but you don't want to eat any less than 1, calories per day.

Thanks Helpful 19 Not Helpful 3. Avoid fad diets like juice cleanses, meal replacement shakes, etc. These are likely not suitable for you while you are still growing. Thanks Helpful 16 Not Helpful 3.

Puberty causes many girls to gain weight. This is perfectly normal. Don't expect to look like a 12 year old when you're Curves are a beautiful thing. You Might Also Like.

How to.

Cardio seems to be particularly effective at reducing the fat that builds up around your organs and causes metabolic disease 97 , Loss of muscle mass is a common side effect of dieting.

If you lose a lot of muscle, your body will start burning fewer calories than before 99 , Resistance exercises, like lifting weights , can help prevent this loss in muscle mass , Most people get enough protein from diet alone.

One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass , Just make sure to read the ingredients list, because some varieties are loaded with sugar and other additives.

Mindful eating is a method used to increase awareness while eating. It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues Mindful eating has been shown to have significant effects on weight, eating behavior, and stress in individuals who have obesity.

By making conscious food choices, increasing your awareness, and listening to your body, weight loss should follow. Dieting is one of those things that almost always fails in the long term. Instead of focusing only on losing weight, make it a primary goal to nourish your body with nutritious food and daily movement.

Doctors recommend a weight loss of no more than pounds per week, so losing 20 pounds in one month is not a health goal and may be harmful, especially if you have any chronic health conditions. Doctors recommend a weight loss of no more than pounds per week. Trying to lose 10 pounds in one week may be harmful to you, especially if you have any chronic health conditions.

Creating a long-term plan for reaching healthy diet and fitness goals may be a more effective way to reach your desired weight. There are many natural methods that can promote weight loss and help you reach a healthy weight. Here are 29 science-back, natural ways to help. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article…. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.

New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 29 Ways to Lose Weight Naturally Backed by Science. Medically reviewed by Danielle Hildreth, RN, CPT — By Adda Bjarnadottir, MS, RDN Ice — Updated on January 8, Natural ways to lose weight FAQ Summary Eating fewer processed foods, drinking more green tea, and taking probiotics are just a few of the natural methods that can promote weight loss.

What is the easiest way to lose weight naturally? Add protein to your diet. Prioritize whole, single-ingredient foods. Limit processed foods.

Stock up on nutritious foods and snacks. Limit your intake of added sugar. Drink water. Drink unsweetened coffee. Supplement with glucomannan. Limit liquid calories. Limit your intake of refined carbs.

Fast intermittently. Drink unsweetened green tea. Eat more fruits and vegetables. Count calories once in a while. Use smaller plates. Try a low-carb diet. Eat more slowly. Add eggs to your diet.

Spice up your meals. Try signing up for a minute gym class at school, doing 10 minutes of basic stretches and aerobic exercises as soon as you get home, and going for a minute run with your family dog in the evening. Rather than playing soccer video games with your friends after school, suggest that you all go out to the park and kick around a soccer ball.

Join a sports team, gym, or fitness club to develop a fitness routine. Sports teams, group fitness classes, and clubs can make exercise more fun and will hold you accountable. Find an activity you enjoy and sign up for a group through your school or local community.

National Institutes of Health Go to source Consider a competitive sporting team, an intramural sports team, or a group that just plays for fun. Walk, stand, and take the stairs when you can. Use a phone app or fitness tracker to calculate your daily step count.

Start with a relatively low step goal, and each week increase it so you walk a little further. At home, work, and school, take the stairs rather than the elevator or escalator. Or turn on your favorite song and dance around your room for a few minutes. Go to source Walk at a brisk pace but slow down if you start getting out of breath.

Instead of slouching, stand or sit up straight to engage your core muscles. Standing will burn more calories than sitting. Food and Drink Substitutions for Teenage Weight Loss.

List of Food and Drinks to Lose Weight Teenager. List of Food and Drinks to Avoid to Lose Weight Teenager. Pouya Shafipour, MD, MS Board Certified Family Medicine Specialist. Pouya Shafipour, MD, MS.

No fad diet is the best! Fad diets are common among teenagers but a lot of them are dangerous in the short term and ineffective in the long term. Instead, focus on healthy eating habits, and maintain your physical and mental health with exercise.

We're glad this was helpful. Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more. Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you.

Support wikiHow Yes No. Not Helpful 2 Helpful With teenagers, body image and eating disorders plays a big role in the way they perceive themselves. Since they are growing, you have to make sure that they maintain a healthy diet.

Talk to them about peer pressure and mental health, and get them professional health if your daughter needs it. In this age, the focus is not necessarily on weight loss, but on healthy eating, picking quality foods, and maintaining a healthy lifestyle.

Junk food and soda are obviously bad. Beyond that, try to stay away from refined sugars, simple carbohydrates, and unhealthy fats. Not Helpful 1 Helpful Include your email address to get a message when this question is answered. By using this service, some information may be shared with YouTube.

Enlist the support of your parents or guardians. If you let your family members in on your weight loss goals, they may be able to provide help and moral support.

Thanks Helpful 0 Not Helpful 0. Weight loss should be about keeping your body and mind healthy, not about trying to look a certain way to impress someone or feel better about yourself.

Submit a Tip All tip submissions are carefully reviewed before being published. You Might Also Like. How to. How to Achieve a Flat Stomach as a Girl. How to Pack a Lunch Box or Bento Box to Keep Food Cold. Board Certified Family Medicine Specialist. Expert Interview. Clinical Nutritionist.

More References Board Certified Internist. Registered Dietitian. About This Article. Co-authored by:. Co-authors: Updated: February 14, Categories: Youth Diets and Nutrition.

In other languages Français: perdre du poids pour un adolescent. Italiano: Perdere Peso durante l'Adolescenza. Español: adelgazar siendo adolescente. Português: Perder Peso na Adolescência. Deutsch: Gewicht verlieren als Teenager. Русский: избавиться от лишнего веса в подростковом возрасте.

Čeština: Jak zhubnout, když jste teenager. 中文: 在青春期减肥. Nederlands: Afvallen als tiener. Bahasa Indonesia: Mengurangi Berat Badan Saat Remaja. العربية: فقدان الوزن للمراهقين.

ไทย: ลดน้ำหนักสำหรับวัยรุ่น. 한국어: 살 빼는 방법 청소년. Tiếng Việt: Giảm cân ở độ tuổi thanh thiếu niên. Thanks to all authors for creating a page that has been read 2,, times. Reader Success Stories.

If it is raining or you can not go to the gym, an inexpensive jump rope is an excellent tool to help get in your exercise. As you increase your daily physical activity you will build muscle mass which helps your body burn calories faster and more efficiently.

Teenagers need more nutrients than adults because of the rapid growth and development that is occurring at this time in their lives.

Vegetables, fruits, and whole grains contain fiber that helps keep us feeling full longer, and consuming the right kind of protein and healthy fats can promote weight loss. Research has historically shown that most teens do not consume the recommended amount of fruits and veggies every day.

Learn about the best nutrient-rich foods and be deliberate in including a good selection in your daily diet. Teenagers have growing, developing, bodies and minds and require a higher fat intake than adults.

While we normally cut out all sources of fat when we are dieting, it is important that teens understand the different types of fat and the appropriate ones to include in their healthy balanced diet. For example both bacon and avocado contain fat. Some other examples include:.

Cutting out junk food, snacking on sugary baked goods, and substituting healthier choices such as nuts, seeds, cheese, etc will help foster healthy weight loss. Most of us love sweets but they are full of added sugar and do not provide any nutritional value.

Foods such as cookies, sugar cereals, candy, and other processed foods have added sugar and are low in protein and fiber. They may taste good and satisfy you at first but then they often increase your appetite and cause hunger pangs for the rest of the day.

A small study discovered that when young women consumed a sugar-laden beverage in the morning they felt an increased amount of hunger pangs and ate more food at lunch than the control group who consumed a low-sugar breakfast drink.

Another study revealed that there is an association between a healthy diet and school performance. The study looked at how often the teens ate fast food, instant noodles, and sweets as well as when they ate their meals and if they skipped breakfast. The results showed that teens that consumed healthy foods fruits, vegetables, milk , ate breakfast, and had consistent meal times did better academically than those who skipped breakfast, ate instant noodles, and maintained a diet of processed or fast food.

Many teens try the latest and greatest, often celebrity-endorsed diet and they do not understand that these types of diets can be dangerous and rarely work for long-term weight loss and maintenance. Also, our bodies were designed for survival so our metabolism will speed up or slow down to adjust to our intake of food.

Not eating enough calories will inhibit weight loss efforts. Focusing on eating healthy whole foods, avoiding sugars and processed foods, and getting plenty of exercises will, over time, result in healthy weight loss.

Research has proven that eating the recommended daily amount of vegetables can help teens reach and sustain healthy body weight. It sounds like skipping meals would help someone lose weight but it actually backfires.

Research revealed that teens who skipped breakfast were more likely to become obese than those who ate breakfast on a regular basis. This same study also pointed out that they were lacking in their intake of fruits and vegetables.

Skipping a meal such as breakfast or eating a quick snack full of sugar causes individuals to be hungrier during the day and then they tend to overeat. Another study revealed that a breakfast rich in protein reduced the amount of ghrelin that was secreted each day.

Ghrelin is a hormone that is produced in our stomach and sends signals to the brain that we are hungry. Prepackaged foods are full of ingredients that are not healthy and no one can pronounce.