Excess weight and obesity in adolescence can contribute to a greater risk of obesity in adulthood and a lifetime risk of diseases such as heart disease, high blood pressure, stroke, and diabetes. Studies show that the best strategy to help teenagers lose weight is to promote healthy eating and exercise habits.

Helping teens to lose weight and reduce excess body fat will improve their health and will boost their self-esteem and confidence. However, it’s important to lose weight the healthy way by making healthy nutrition and regular exercise part of their lifestyle. Here are 8 healthy weight loss tips for your teen.

1) Cut Back on Sugary Drinks

Sodas, energy drinks, sweet teas, and fruit drinks are all loaded with added sugars that can lead to weight gain in teens and may also increase their risk of type 2 diabetes. Studies show that teens are likely to consume sugary drinks if their parents do so get your whole family to cut back together.

2) Limit Sweets High in Sugar

There are certain foods like ice cream, cookies, bags of chips, candy, and sugary cereal that are too tempting and it is best to keep them out of your house. High-sugar foods not only drive hunger but may negatively impact your teen’s health and weight, academic performance, sleep, and mood.

3) Avoid Fasting and Fad Diets

Even though fad diets and fasting, eating very little food, may sometimes result in teens losing weight, this is a short-term solution that is very dangerous. Instead of focusing on short-term weight loss, teens should instead concentrate on achieving slow, consistent, healthy weight loss over time.

4) Eat Plenty of Fruits & Veggies

Fruits and vegetables are rich in nutrients and low in calories! A healthy snack will also help your teen stay energized and alert during the day. To ensure your family gets plenty of fruits and vegetables each day, we recommend you try to keep pre-washed produce always available to simply grab and eat.

5) Avoid Skipping Any Meals

Although skipping meals seems like a good way to lose weight, it actually slows down a teen’s metabolism and can cause them to eat more throughout the day. Studies show that kids who skip meals are more likely to be overweight than those who make eating a balanced meal a priority.

6) Focus on Regular Exercise

It is important that your teen exercises regularly not only to stay fit but also to perform better in school. According to experts “exercise boosts academic performance in various ways: allowing kids to focus on their school work; boosting self-esteem and mood; and increasing blood flow to the brain.”

7) Eat a Nutritious Breakfast

Most experts agree that breakfast is the most important meal of the day and should never be skipped. It is also a great opportunity to get a healthy dose of essential nutrients. To get your kids ready for breakfast, consider making their bedtimes earlier each night so they have enough time to enjoy it.

8) Schedule Early Bedtimes

It is important that kids and teens get a healthy amount of sleep each night to stay focused. They also need more sleep than adults because they are in a time of fast physical, intellectual, and emotional growth. To help your teen stay alert, experts agree that they get at least 8 hours of sleep each night.

Maintaining Balance and Consistency

Being fit is all about learning balance and consistency while having the right guidance and support to be successful. At Kalina’s Fitness, our mission is to give teens (ages 8-18) the tools to transform their lives and build healthy habits that last a lifetime. By combining nutrition, group support, and exercise classes, we provide a complete solution that empowers kids and teens to achieve their fitness goals.

We are driven by a strong belief that all children deserve the opportunity to realize their full potential. It all starts with a personal consultation to better understand your child’s eating and exercise habits. Let us help your teen become an amazing version of themselves and schedule your free class today. We look forward to serving you and your family with excellence. Thank you for visiting us!