Teenage Weight Loss Tips: When Should Teens Lose Weight, And How?

So, you think you need to lose weight? You’re not alone — the Centers for Disease Control estimate that around 20 percent of US teens are overweight, and that number is only growing. Not every teen who thinks they need to lose weight actually does, mind you. Teens can also suffer from eating disorders like anorexia and bulimia, which “trick” them into thinking they need to shed pounds even if they're actually underweight. 

Teens and weight loss: How can I determine if I'm actually overweight?

Maybe your doctor has told you that it would be good for you to lose some weight, based on physical checkups and your BMI measurement. Maybe they even equipped you with helpful tips on how to get started. Great! In that case, go ahead and follow your doctor’s plan. 

Some teens arrive at the conclusion that they’re “too chubby” by themselves, though, maybe because they’re comparing themselves to the kinds of people they see on billboards and on television, or maybe because their classmates have bullied them for being overweight. 

Keep in mind, however, that because young people — both children and teens — are still growing and changing and different amounts of body fat are normal at these ages, you shouldn’t use any old online BMI calculator designed for adults. The CDC’s “BMI Percentile Calculator for Child and Teen” is a good place to start looking (and you’ll find it in the Links Box below).

Remember, once you get your result, that healthy weight is a broad range and not a single number. Your BMI calculations can also be off if you’re extremely athletic and muscular, since muscle weighs more than fat. If in doubt, consult your doctor if you can. 

If you do turn out to be overweight, talk to your doctor or parents, and agree with them what you want to do next. 

A word of warning: Watch out for signs of eating disorders!

You may have an eating disorder, or be well on your way to developing one, if:

• You are already at a healthy weight but you are convinced that you’re much too fat. 
• Thinking you’ll be happy if you were just able to attain some magic number on the scale.
• Being obsessed with calories and forcing yourself to stick to an extremely-low calorie diet, like under 1200 a day. 
• Feeling emotionally distressed whenever you eat anything, in fear of gaining weight. 
• Skipping meals to lose weight. 
• “Purging” after eating — this can include making yourself vomit, but also using laxatives. 
• Exercising excessively with the sole goal of burning calories. 
• Hiding your eating habits from others, such as parents and friends. 

Girls who have developed an eating disorder may stop having periods or have them only occasionally, as well. But keep in mind that boys can get eating disorders, too, even though you don’t hear about that much.

If you think you’re at risk of developing an eating disorder or are already there, help is available!

Teens and weight loss: How can I lose weight the healthy way?

So, now that you know if you're at a healthy weight, how can you lose weight healthily if you’re overweight or obese? Here are five tips to help you with your weight loss journey.

1. Don't skip meals to lose weight

A lot of people think that you need to skip meals or starve yourself to lose weight, but this isn't true at all. You should absolutely never starve yourself, skip meals, or "purge" when losing weight. Healthy weight loss is gradual and sustainable.

Your body loses weight by “using up” its own extra resources when you consume fewer calories than you burn. Simply eat healthy foods that meet your nutritional needs, but make sure you’ve got a calorie deficit going.

2. Say no to unhealthy and sugary foods and drinks

Foods like chips, fast food, and candies are usually full of “empty” calories — they’re extremely unhealthy because they don’t offer your body the vitamins and minerals it needs. Once you learn just how much sugar is in your favorite snacks, you'll be shocked. Also watch out for sugary drinks like energy drinks and sodas. Just like the snacks, these drinks have a horrifying amount of sugar and calories. 

3. Get enough protein, fat, carbs, and nutrients

Yup. You’re going to lose weight if you burn more calories than you eat — and there are lots of ways to get there. Healthy weight loss isn’t a process, though, but a permanent lifestyle change. You get there and stay there by making sure you eat a wide variety of healthy foods, in the right amounts, to meet all your body’s nutritional needs. Don’t rely on fad diets that will have you, for instance, eating (almost) only cabbage or grapefruit. Instead, choose carbohydrates, proteins, and healthy fats. The more varied your diet is, the greater the odds that you’ll also be getting all the vitamins and minerals your body needs to stay healthy. 

Some good choices include, but aren’t in any way limited to:

• Healthy carbs can be found sweet potatoes, lentils, fruits, and green peas. 
• Good protein sources include lean meats, eggs, milk, beans, and fish and seafood. 
• Fats are also important, and some of the best ones are present in avocado, nuts, fatty fish, olive oil, and yogurt.

Instead of eating things like chips, try eating fruits, which have natural sugars. Make sure to eat enough, so you don't start craving sugary or fast foods. 

3. Check labels

Once you look at the labels of the foods you eat every day, you'll see just how many calories your food has. 

4. Get enough sleep

A lot of teens don't get enough sleep. If you’re one of them, you probably wake up still feeling tired. Guess what? Your body subconsciously tries to compensate by trying to get energy from food, which means cravings.  It depends on your age, but most teens should get about eight hours of sleep. Try to go to sleep and wake up at the same time every day. Put that phone away when you head to bed, so you’re not tempted to pull an all-nighter on social media. Take a relaxing shower before bed or even give a little meditation a go. 

5. Exercise more often 

Exercising doesn't only help you lose weight, it's extremely good for your body, too. Try getting into a sports team if you aren't already in one. You could also simply go for a walk outside. Though crucial for your body to exercise, you don't need to overdo it — you just need to get your body moving. 

6. You’re not in this alone: Get some help