As a father, I’ve been there…I remember trying to lose weight as a teenager. Oh the 90’s, being a chubby pre-teen and teen, I was constantly self-conscious about my body image and trying fad diets. It wasn’t until I learned to adopt realistic, long-term lifestyle changes that I was finally able to reach a healthy weight and feel comfortable in my own skin.
Going through the teen years can be tough enough without the added pressure of weight loss. Young people are going through so many physical, hormonal, and emotional changes – it’s a lot to handle!
But I’m here to tell you that there are safe, effective ways to shed that excess weight and improve your overall health and well-being. And the best part? These tips can benefit the whole family, not just the teen trying to lose weight.
In this easy guide, I’ll share my top tips for healthy teen weight loss, giving you tips from my own experiences. From cutting out sugary drinks to finding physical activities you genuinely enjoy, we’ll cover it all.
So if you or your teen are looking to make a positive change, read on! The path to a healthier, happier you is closer than you think.
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The Best Way To Lose Weight as a Teenager
Embrace Realistic, Wellness-Focused Goals
The first step in any successful weight loss plan is to set achievable, wellness-oriented goals. It’s easy to get caught up in the number on the scale, but true health is about so much more than that. Instead of fixating on a specific weight target, focus on improving your overall physical and mental well-being.
Think about how you want to feel – more energized? Less prone to illness? Better able to participate in your favorite activities? Write down these wellness-focused goals and use them to guide your efforts.
Remember, the goal isn’t just to lose weight as a teenager, but to develop sustainable healthy habits that will benefit you for years to come.
It’s also crucial to be realistic about the timeline. Slow, steady progress is the name of the game when it comes to lasting weight loss. Rapid, extreme dieting may yield quick results, but those pounds often come right back – and can do serious damage to your mental and physical health in the process.
Yo-Yo… You’ve heard it before and it’s real. Aim for gradual, consistent changes that you can maintain over the long haul.
Cut Back on Soft Drinks
One of the easiest and most impactful changes you can make is to cut back on sugary beverages. Bye-bye, Monster Beverages! Bye-bye, all other energy drinks. Soda, sports drinks, juices, and even some coffee drinks can be major contributors to unwanted weight gain.
And the problem goes beyond just the extra calories – these sugary drinks have also been linked to a host of other health issues and chronic diseases, from type 2 diabetes to fatty liver disease.
Instead, make water your go-to drink. Carry a reusable water bottle with you throughout the day and sip on it consistently. If you find plain water a little boring, try infusing it with fresh fruit slices, teas or herbs for a natural flavor boost.
Cutting out those sugary drinks may feel like a big sacrifice at first, but I promise it’s worth it. You’ll start to notice improved energy levels, better digestion, and – of course – a slimmer waistline. And the best part? It’s an easy change that the whole family can make together.
Think about it in calories and their numbers…
If you want to lose weight as a teenager think about his one…
One can of Coke is about 164 calories x 365 days = 59,860 calories for the year. One kg of fat is 7,700 calories. 59,860/7,700= 7,77kg. You can lose almost 8kg in a year by cutting these drinks back! No-brainer…
Get Moving Every Single Day
When it comes to teen weight loss, regular physical activity is absolutely essential. No ifs and buts…
But that doesn’t mean you have to join a gym or commit to an intense workout regimen. The key is to find ways to move your body that you actually enjoy.
Maybe it’s going for a brisk walk around the neighborhood after dinner, playing a pickup game of basketball with friends, playing badminton, or taking an online dance class in your living room. The specific activity doesn’t matter as much as making it a consistent part of your daily routine.
Aim for at least 60 minutes of moderate exercise per day. This could be broken up into shorter 10-15 minute sessions if that works better for your schedule. The important thing is to keep your body active and engaged. Not only will this help you burn calories and build muscle, but it can also do wonders for your mental health by reducing stress and boosting mood-enhancing endorphins.
And don’t forget to mix it up! Variety is the spice of life, and it’s also crucial for well-rounded fitness. Incorporate a mix of cardio, strength training, and flexibility work to ensure you’re targeting all the different components of physical health.
++Daddy Tip
Buy your teen a fitness tracker. You should get one too and see where you are getting along in terms of goals. Check your phone for apps to help you or buy a fitness watch on Amazon.
++Daddy Tip #2
Losing weight as a teenager is no joke… Losing weight at any age is not joke. Get your teen to get up at 530am and go take an hour-long walk together on a fasted stomach before breakfast. It seems like a far-fetched plan, but once the routine is in place it’ll become second nature to you both. Actually, exercising on an empty stomach might help your teen burn up to 20% more calories! Check it out…
Fill Up on Real Foods
When it comes to losing weight as a teenager in a healthy, sustainable way, what you eat is just as important as how much you move. This goes for the whole family. It’s super important to buy groceries that reflect the goals of the family. It’s not just your teenager trying to lose weight, it’s the whole support that comes from the household too.
Rather than focusing on calorie counting or restriction, shift your mindset to fueling your body with nutrient-dense whole foods. Have you seen what the Koreans eat? Try to adopt a Korean diet, at least partially.
Fruits, vegetables, nuts, whole grains, lean proteins, and healthy fats should make up the bulk of your diet. These nutrient-rich foods will keep you feeling full and satisfied, while also providing the vitamins, minerals, and antioxidants your body needs to thrive.
Some of my personal awesome options include
- Leafy greens like spinach and kale
- Oatmeal..the real original non-sweetened stuff with a spoon of honey.
- Whole wheat bread, brown rice, and quinoa
- Lean meats like chicken and turkey
- Fatty fish like salmon and tuna
- Nuts, seeds, and avocados
Yes…easier than done, I know. With the grocery prices as high as they are nowadays it’s hard to imagine buying all of the above and still paying the gas bill but it’s a harsh fact that healthy foods are oftentimes more expensive than frozen instant stuff and junk food.
How about going to the farmer’s market in your area during the weekend and stocking up on the things you’ll need for the weeks ahead?
Ditch the Fad Diets
As a teen, it can be tempting to try the latest weight loss fad that’s all over social media or touted by your favorite celebrity. But I’m here to tell you – those quick-fix diets are not the answer. In fact, they can do more harm than good.
Fad diets are often money grabbers and full of BS…and are often extremely restrictive, cutting out entire food groups or requiring you to consume only specific, limited items. While you may see some initial weight loss, this type of approach is simply not good in the long run.
As soon as you return to your normal eating habits, the weight comes right back – and then some. Don’t do it…
Hercules! Power of Protein
When it comes to weight loss, protein is your secret weapon to include in your healthy lifestyle. This awesome friend plays a crucial role in keeping you feeling full and satisfied, which can help curb overeating and cravings.
Protein also supports the maintenance and growth of lean muscle mass, which is essential for a healthy metabolism.
Aim to include a source of lean protein at every meal and snack. Some great options include:
- Chicken, turkey, and lean red meat
- Eggs
- Greek yogurt
- Legumes like lentils and chickpeas
- Fish and seafood
- Tofu and tempeh
Our family is big on eggs. Eggs are super filling and uber-versatile. You can make meals out of them or simply a light snack. They are often a much cheaper form of protein compared to fish and meats. Protein powders could also be a good option…
Check Your Eating Habits
We are all busy, I know, it’s all too easy to mindlessly scarf down meals and snacks while distracted by screens or on-the-go. But this habit can seriously weaken our weight loss efforts by leading to overeating and a disconnect from your body’s natural hunger and fullness cues.
That’s where mindful eating comes in. This practice involves being fully present and engaged with your food, paying attention to the flavors, textures, and sensations as you eat. It’s about slowing down, savoring each bite, and tuning in to your body’s signals.
Some simple mindful eating practices to try
- Eat all meals and snacks seated at a table, free from distractions
- Put your fork down between bites and take the time to chew thoroughly
- Check-in with your hunger and fullness levels throughout the meal
- Avoid eating while stressed, upset, or bored
++Daddy Tip
Make sure your teen brings his own lunch to school. Here in Korea, the kids are provided a very nutritious lunch at a minimal fee, but back in Canada and the West, things are different. Pack him or her a healthy lunch with 1 or 2 snacks in between.
How about introducing some soy milk into the mix? Having a small drink of this milk will make them feel full in between meals. I highly recommend it!
Involve the Whole Family
When it comes to teen weight loss, it’s not just about the individual – the whole family plays a crucial role. After all, we all live, eat, and move together. That’s why it’s so important to get the entire household on board with healthier habits.
Start by having an open, non-judgmental conversation about your family’s wellness goals. Encourage everyone to share their thoughts, concerns, and ideas. This collaborative approach will help ensure that everyone feels invested and supported in making positive changes.
Next, work together to implement some of the strategies we’ve discussed. Cook nutritious meals as a family, go for after-dinner walks together, and swap out sugary beverages for water. By making these healthy habits a group effort, you’ll create a supportive environment that reinforces the changes.
++Daddy Tip
Buy yourself a Korean rice cooker. They are well worth the price. You can cook white rice, brown rice, barley, couscous, and so many other things in it. It’s convenient as well. You can set up a timer on it so fresh rice is ready once you arrive home in the evening.
Manage Stress and Prioritize Sleep
As a teen, you’re going through a whole bunch of physical, emotional, and social changes. It’s a lot to handle, and all that stress can seriously undermine your weight loss efforts.
Elevated stress levels trigger the release of cortisol, a hormone that can increase appetite, drive cravings for unhealthy foods, and promote the storage of abdominal fat. That’s why it’s so important to find healthy ways to manage your stress levels.
Some effective stress-busting strategies include
- Regular exercise
- Meditation or deep breathing
- Journaling
- Spending time in nature
- Talking to a trusted friend or family member
Enough sleep is another crucial component of healthy weight management. Teens need 8-10 hours of quality sleep each night, but many struggle to get the rest they need. Lack of sleep can disrupt hormones, increase hunger, and leave you feeling fatigued and unmotivated.
Make sleep a priority by sticking to a consistent bedtime routine, limiting screen time before bed, and creating a restful sleep environment. Your body and mind will thank you and you’ll see that losing weight as a teenager will come easier than you expected.
Celebrate Non-Scale Victories
As you start your weight loss mission, it’s important to keep the focus on overall health and wellness, not just the number on the scale. The truth is, that weight can fluctuate for all sorts of reasons – hormones, hydration levels, muscle gain, and more.
So don’t get discouraged if the scale isn’t moving as quickly as you’d like.
Instead, shift your attention to the non-scale victories – the improvements you’re seeing in your energy levels, mood, athletic performance, and overall sense of well-being. Maybe you can now hike that trail without getting winded, or you’ve noticed your skin clearing up. These are the real markers of success.
Keep track of your progress, no matter how seemingly insignificant. Take time to acknowledge your hard work and progress, and don’t be afraid to treat yourself in a healthy way, like enjoying a favorite healthy meal or scheduling a relaxing self-care activity.
Maintaining a positive, grateful mindset will not only keep you motivated, but it will also help you develop a healthier relationship with your body. Remember, true health is about so much more than a number. Focus on feeling your best, and the rest will follow.
Keep Weight Off, Long Term
Years ago the book ‘Burn the Fat and Feed The Muscle’ was a best seller. I bought it back in 2003. That’s after my teen years of course but the contents stuck with me. A lot of what I wrote here revolves around this awesome book.
It’ll change the way you see how to lose weight. It doesn’t matter if you want to lose weight as a teenager or at 80, this is a great book that will improve your health and mind. You can purchase it on Amazon. Good luck!
Here Are Key Takeaways To lose weight as a teenager
–Aim for Healthy, Achievable Weight Loss Goals
Focus on how you feel rather than just the number on the scale.
–Get Up Early and Exercise on an Empty Stomach!
–Cut Down on Sugary Drinks
Replacing soda and getting enough water intake will make a huge difference.
–Stay Active Daily
Find activities you enjoy and try to move for at least an hour every day.
–Try a Korean Diet Today!
–Eat Real, Whole Foods
Go for nutrient-packed foods like fruits, veggies, and lean proteins. Buy a Korean rice cooker for a balanced diet.
–Avoid Quick-Fix Diets
Fad diets don’t work long-term—focus on healthy, lasting habits.
–Manage Stress and Get Good Sleep
Stay mindful of stress levels and aim for 8-10 hours of sleep each night.
–Get the Family Involved
Healthy habits stick better when the whole family is on board.
Be Patient and Persistent
Finally, a good idea and the most important piece of advice I can offer is to be patient and persistent. To lose weight as a teenager, as with any plan, you need to be consistent. It takes time, small changes, dedication, and consistency – there are no quick fixes or shortcuts.
Enjoy the journey, knowing that every small step you take is moving you closer to your goals. Some days will be easier than others, and that’s okay. The key is to keep showing up, keep making healthy choices, and keep celebrating your progress, no matter how incremental it may seem. And don’t forget it’s also a family thing!
