16 Healthy Weight Loss Tips For Teens

Obesity is becoming more common among adolescents and young adults. The World Health Organisation (WHO) has recently stated that teens who are moderately to severely overweight have multiplied tenfold in the last 40 years, making it one of the major public health problems worldwide.

Although genetics plays a role in the occurrence of obesity in teens, the most common causes are unhealthy eating habits and sedentary lifestyles.

Studies have also shown that teenagers with obesity are at higher risk of developing comorbidities like diabetes, sleep apnea, hypertension, fatty liver disease, anxiety disorders, obstructive sleep apnea, polycystic ovarian syndrome, and cardiovascular diseases. 

Here are 16 healthy weight loss tips that can be adopted by adolescents and their parents to help them lose weight.

16 Tips For Achieving Healthy Weight Loss

Weight Loss Tips

➡️Set realistic goals: Losing excess body fat is considered to help us stay healthy. But it is essential to know about the weight ideal for your age and height. To do so utilize a BMI scale which you can find online. This shows three weight ranges saying underweight, normal, and overweight.

Look into the higher end of the normal and overweight range and decide what weight you want to reach. If you are in the lower end of the normal range then losing weight would be not healthy for you. Therefore setting a realistic weight goal can help you sort diet plans and workout routines.  

➡️Avoid fad diets: Several fad diets promote fasting for weight loss. These diets often do not have any scientific evidence to support their claim. Here they suggest sticking to a particular diet and restricting the consumption of anything else. We should be cautious about such claims because they can cause severe health problems like vitamin and nutrient deficiency in the body.

➡️Avoid junk food: Although junk food tastes delicious, it contains unhealthy fats which are high in calories, sugar, and salt. Overdependence on junk foods can lead to weight gain and hinder weight loss.

➡️Follow a healthy diet: Healthy nutrition is crucial for the growth and well-being of teenagers. While deciding on the diet plan we should consider the nutrient requirements of the child and what food can be fed to them to meet the required amount.

It is recommended to include fruits, vegetables, whole grains, protein-rich food like eggs, fish, mushrooms, beans, etc., and healthy fats in the diet. These food sources are not just nutritious but can also help in weight loss.

➡️Manage portions: Another helpful tip in the weight loss journey is to manage the portion size. Be aware of the daily calorie requirements according to your age, sex, and height, and track your daily calorie intake.

Consuming smaller portions can limit the number of calories you consume. Therefore, reduce the portion size of high-calorie food items and include more nutritious alternatives to your diet. But make sure you are meeting the daily calorie requirements.  

➡️Get physically active: Exercise is helpful for weight loss and weight management as it improves metabolism, which helps burn calories. Increasing physical activities can strengthen bones, and build muscles. At a minimum, teens are said to do half an hour of exercise three to five days a week. They can incorporate aerobic, muscle-strengthening, and bone-strengthening activities in their daily exercise.

➡️Stay hydrated: Drinking enough water is essential to keep you healthy and maintain a healthy weight. Make sure to drink at least 2-3 liters of water daily this helps in flushing out toxins and improving metabolism. Also, try replacing soda and other caffeinated drinks with water.

➡️Reduce stress: When stressed we produce higher levels of the hormone cortisol which increases the feeling of hunger and thus results in weight gain. Try to involve yourself in activities like meditation, yoga, and exercise to keep the stress in control.

➡️Get enough sleep: Sleeping well is important for maintaining a healthy weight. Adolescents need to get 7-8 hours of sleep daily. Sleep deprivation can make you feel lethargic causing you to skip exercising and other daily activities.

➡️Sensible snacking: Switching chips, sweets, or fries with fruits and vegetable salads can fight weight gain and improve health.

➡️Encourage daily breakfast: Breakfast is considered the most important meal of the day. Teens often skip breakfast in the hustle to get to school which makes them eat more at lunch. Therefore, having breakfast can reduce hunger and keep you active all day.

➡️Stop comparing with others: Teens go through constant body changes making them body conscious. Social media and peer pressure can make them dissatisfied with their body. They also compare their efforts to others.  Hence it is important to understand what their body needs and what works better for them. Being patient and consistent can help them reach their goal

➡️Eat together:  Eating together at home is helpful in weight management as home-cooked meals are said to have fewer calories than restaurant-made foods. 

➡️Reduce screen time: Indulging in social media or playing video games makes kids sedentary. And watching and eating behaviors promote snacking. Both factors promote weight gain. Therefore, try to reduce their screen time.  

➡️Avoid unsupervised consumption of diet pills: Taking over-the-counter supplements and diet pills is said to impact the teen’s health negatively as they contain unidentified ingredients. These can cause side effects like diarrhea, bloating, and other serious health issues. Do not take these supplements without doctors’ permission.

➡️Get help from experts: If you are severely obese or facing health issues from weight gain, it is always recommended to seek professional help. Doctors and dietitians can help the parents in charting healthy diet plans, medications in suppressing the illness and maintaining a healthy weight.

Read more: Water Therapy For Weight Loss: Shed Pounds The Refreshing Way


Considering the alarming rates of obesity in teenagers and its harmful effects on their health. Parents should look out for any unhealthy behaviors and stay with their weight loss journey. The above-mentioned are the most popular ways to help your child in losing and managing weight.

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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