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.

Instead of relying on processed convenience foods, teens can get involved in the kitchen and prepare homemade meals and snacks using whole, healthy foods. Teens need even more sleep than adults. In fact, experts recommend that teens get 9—10 hours of sleep every day to function at an optimal level To get restful sleep , ensure that your bedroom is dark and avoid distractions like television or using your smartphone before bed.

Certain medical conditions like hypothyroidism , polycystic ovarian syndrome PCOS , and depression may cause sudden weight gain 39 , 40 , They can perform tests or recommend a specialist who can help rule out medical conditions that can cause weight gain.

Eating disorders, such as bulimia nervosa, anorexia nervosa, and binge eating disorder BED , can impact people of all ages and may develop during the teenage years If you think you may be struggling with an eating disorder , tell a parent or trusted adult. Parents who notice symptoms of a possible eating disorder in their teenager should consult their family doctor or pediatrician for information on treatment options.

Signs of eating disorders vary depending on the type. Examples of warning signs to watch for include 43 :. Summary Certain medical conditions, such as PCOS and hypothyroidism, can make it hard to lose weight.

If an eating disorder is suspected, consult a trusted medical professional for help. Reducing added sugars, getting enough exercise, and eating whole, nutritious foods are simple, effective ways for teens to lose weight.

Nourishing your body with nutritious foods and taking care of it with physical activity and self-love are some of the best ways to reach optimal health.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. If losing weight is your goal, this article covers 18 foods that may help support a healthy and sustainable weight loss journey, according to science.

Find out average weights for year-old boys and girls and what factors affect those numbers, such as puberty, height, and geographic area.

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The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 Healthy Weight Loss Tips for Teens. By Jillian Kubala, MS, RD on March 30, Share on Pinterest. Set Healthy, Realistic Goals. Cut Back on Sweetened Beverages. Add in Physical Activity.

Fuel Your Body With Nourishing Foods. Limit Added Sugars. Avoid Fad Diets. Eat Your Veggies. Ditch Diet Foods.

Try Out Mindful Eating Practices. Stay Properly Hydrated. Reduce Stress. Cut Back on Processed Foods. Get Enough Sleep. The Bottom Line. How we reviewed this article: History.

Mar 30, Written By Jillian Kubala MS, RD. Fad diets promise quick weight loss. They often involve giving up certain foods or ingredients or eating only particular foods. Most of the claims these products make are not proven. They often contain hidden ingredients and may cause unwanted side effects, like bloating and diarrhea, or more serious health problems.

If you are thinking of trying supplements for weight loss, talk to your doctor first. Don't give up favorite foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more.

The key to long-term success is making healthy choices most of the time. Get moving. Don't get stuck thinking you have to play a team sport or take an aerobics class to get exercise.

Try a variety of activities from hiking to cycling to dancing until you find ones you like. Everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block after school and building up your fitness gradually.

Find other ways to fit activity into your day. Walk to school, jog up and down the stairs a couple of times before your morning shower, help your parents in the garden, or dance like nobody is watching — anything that gets you moving.

It all adds up to reach your goal of at least 60 minutes of exercise every day. Build muscle. Adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. Try weights, kettlebells, resistance bands, pilates, or push-ups to get strong.

A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises. Forgive yourself. So, you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty! Drink some water, brush your teeth, and move on.

Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.

Weight management is about long-term success. Start with small changes that you can stick with and gradually build better habits that can last.

KidsHealth For Teens How Can I Lose Weight Safely? en español: ¿Cómo puedo perder peso de forma saludable? Medically reviewed by: Mary L.

Gavin, MD. Healthy Weight and Wellness Clinic at Nemours Chlidren's Health. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size.

Finding a Healthy Weight Being healthy is really about being at a weight that is right for you. If the doctor recommends weight loss, then you can follow these simple suggestions to get started: Tips for Success The best weight-loss strategies are those that you can keep for a lifetime.