Evidence Based
Being overweight[1] as a teenager can harm your health and well-being. That’s why it’s good to take care of yourself from a young age. Understanding how to lose weight as a teenage girl is good for your health and helps improve your self-esteem.
The good news is you can healthily pursue such a goal. Start by checking your diet and avoid eating junk food. Instead, opt for nutritious foods that must include healthy fats. In addition, learn how to become physically active, drink enough water, and get ample sleep.
Keep reading and learn more about healthy weight loss for teens tips today.
How To Lose Weight Fast For Teenage Girls
- Avoid eating junk food.
- Eat nutritious foods.
- Add healthy fats to your meals.
- Eat more whole grains.
- Eat healthy carbs.
- Avoid consuming too many calories.
- Don’t skip meals.
- Refrain from drinking sugary beverages..
- Become physically active.
- Get enough sleep.
- Reduce Stress
- Drink enough water.
12 Best Ways To Lose Weight As A Teenage Girl
Always take note of your health when you begin thinking about losing weight. Visit a physician to determine if you’re overweight before you learn tips to lose weight. It’s best only to pursue weight loss when necessary and not to appear thin, as that can harm your health.
Remember, engage in safe practices only, and avoid extremes that can lead to issues such as eating disorders.
Avoid Eating Junk Food
While delicious, junk food frequently leads to weight gain[2] and does not sufficiently support the body’s nutritional needs, especially as a growing teenager.
If you notice that you are going to fast food restaurants frequently, you may be consuming too many calories[3] per meal. Some examples of junk food to eliminate from your diet include:
- French fries.
- Fried chicken.[4]
- Pizza.
- Burgers.
- Chips.
Such foods are high in bad fat that increases cholesterol[4] in your body. Always check the nutritional value of a product before making a purchase. Noting the different ingredients and nutritional claims can help you make an informed decision.
Also, ensure you eliminate processed food[5] from your diet to lose weight quickly. Processed foods are popular and can be found in stores and supermarkets. While it’s easy to grab such foods for a quick bite, overall, there’s little nutritional benefit. Plus, you consume too many calories, leading to weight gain.[6]
Examples of processed foods to eliminate from your diet include:
- Cookies.
- Cakes.
- White bread.[7]
- Instant noodles.
Eat Nutritious Foods
Good nutrition[8] is crucial to your health and well-being. Plus, healthy eating habits are a huge contributor to preventing weight gain. So, focus on eating healthy foods and a balanced diet.
Eating healthy is a good long-term solution and a better option than the latest fad diets. Healthy foods have many nutritional benefits[9] since you get good antioxidants, vitamins, and minerals. In addition, healthy food prompts gradual weight loss as you head towards a healthy weight.
Focus on low-calorie foods like vegetables and fruits,[10] and add protein and complex carbs to your meals. Evidence[11] shows that eating the right food prevents weight gain and lets you lose weight fast.
Another way to guarantee you eat nutritious foods[12] is to pack lunch and avoid buying processed foods at school.
It’s important to implement different ways to lose weight to avoid health issues. Excess weight puts you at risk of health conditions such as type 2 diabetes and poor heart health.[13]
Add Healthy Fats To Your Meals
A common misconception is that fat in food will directly lead to weight gain. However, not all fat is bad fat. It’s important to note that there’s good and bad fat when changing eating habits. Eating healthy dietary fats[14] that are beneficial during each meal can keep you energized and healthy as you are growing.
Healthy fats play a role in good heart health by improving cholesterol levels. A nutritious diet[15] should have monounsaturated fats from plant-based food sources, which help you lose weight.
Healthy fats[16] can help you shed excess body weight since you feel fuller longer. It’s a great way to avoid excessive eating that causes weight gain.
Some good sources of healthy dietary fats include:
- Yogurt.
- Fatty fish.[17]
- Nuts.
- Seeds.[18]
- Avocado.
Eat More Whole Grains
Ensure you add more whole grains to your meals as a weight loss strategy. Such nutritious foods are beneficial and make it easy to shed excess weight. So, adding whole grains[19] to your diet can help overweight teens.
Accountability is crucial when you want to achieve a set goal. That’s why it’s essential to work on improving eating habits. Whole grains are a great option for overweight teens since they provide many nutrients.
In addition, whole grains are fiber-rich, and enable fast weight loss. Fiber-rich foods leave you feeling fuller longer[20] and less likely to snack often.
Examples of whole grains to add to your daily meals include:
Eat Healthy Carbs
Complex carbohydrates[23] are the best type of carbs when you want to lose weight.
Carbohydrates provide nutrition to the body and are a good source of energy. The good news is complex carbs can aid in weight loss and boost satiety.[24] That’s because they take longer to digest, meaning you won’t eat to eat frequently.
Examples of healthy carbs include:
- Chickpeas.
- Sweet potatoes.[25]
- Quinoa.
- Brown rice.[26]
Avoid Consuming Too Many Calories
Eating a calorie deficit is a good way to lose weight. Focus on eating healthy meals and work on portion control.[27]
For instance, ensure that half your plate contains low-calorie foods like vegetables. In addition, pick lean protein and complex carbohydrates. Lowering calorie intake[28] is a good weight loss strategy when done correctly.
One caution is to avoid eating too little food. Instead, reduce portion sizes as you discover the best ways to lose weight for a teenage girl. The recommended[29] daily intake for active teen girls is 2200 calories.
Don’t Skip Meals
Fad diets are notorious for encouraging people to skip meals to lose weight. However, that’s unhealthy, and it’s best to stick to good habits.
Avoid skipping meals to lose excess fat and achieve a healthy weight. Skipping breakfast, for example, can lead to weight gain.[30] Doing so causes your blood sugar levels to fall, making it hard for your body to maintain healthy metabolism.[31]
Instead, work on eating nutritious meals and portion control to lose weight. Avoid fad diets that advertise skipping meals to achieve their perfect body as this is actually harmful in the long run.
Refrain From Drinking Sugary Beverages
As you work to gain a healthy body weight, know it is time to ditch sugary beverages. Sodas and sugary soft drinks[32] like packed juices and energy drinks seem like a treat, but they aren’t.
It’s shocking how many calories are in such drinks that lead to weight gain.[32] Reducing sugar consumption is best as you work to lose weight as a teenager.
Instead of sugary drinks, drink more water. Water is calorie-free[33] and a good replacement for sodas and other beverages with more calories.
In addition, when you drink more water, you tend to snack less, preventing you from consuming excess and unnecessary calories.
Become Physically Active
Eating nutrient-rich foods is a great strategy for teenage girls to lose weight. However, it’s also good to become physically active.[34]
Exercise is a good pursuit to help you become healthy and feel great. Thankfully, there are many workout options available for teens. Start by learning and pursuing aerobic exercises[35] that get you moving, such as:
- Cardio.
- Walking.
- Running.[36]
- Cycling.
- Swimming.
On top of that, you can check out strength training to build muscle mass. You can do strength training using body weight or by lifting weights. Getting a few weights to work out at home or using the school gym is possible.
Another way to become physically active is by joining athletic teams at your school. Playing a team sport also allows you to make friends who will motivate you to continue to work out. Consistency is one of the most important ingredients in weight loss. No matter what method you choose, keeping that positive change in your life will allow you to maintain a healthier weight over time.
Becoming more active is good for your health and helps boost muscle mass. The body can burn more calories[37] in the process as you gain muscle. So, consider doing some weight training, even at home.
Ultimately, you want to move more[36] as you learn to eat healthy foods. Both work well as part of a weight loss plan for teens.
Get Enough Sleep
Ensure you get enough sleep and avoid staying up too late. While it’s fun to spend time scrolling on your phone, sleeping is important as it aids in weight loss.
Rest[38] helps the body recover, and you wake up feeling more motivated to make better choices. However, it’s hard to want to eat healthy when you’re tired and cranky. Plus, staying up late can lead to midnight snacking and adding weight[39] at a rapid pace.
Therefore, choose to get enough sleep every night for better health. It also helps you look fresh and ready to face a new day.
Reduce Stress
Lowering body fat percentage is a good goal if you have excess body weight. However, avoid putting pressure on yourself to look thin to fit in. Still, losing weight[40] requires a relaxed mind and body, so it’s best to reduce stress.
Find ways to cope with stressful situations in your life in a healthy manner. For instance, speaking with your parents or counselor about challenging things happening in your life.
Reducing stress[41] is a good strategy to lose weight as a teenage girl, especially if you tend to eat more during stressful times. Instead, take up different physical activities[42] like swimming, cycling, or playing a sport to reduce stress.
Another way to boost stress management is spending time in the great outdoors. In addition, you can join a supportive community, for example, one that shares similar interests or hobbies.
Drink Enough Water
Instead of sugary drinks, drink more water. Water is calorie-free[33] and a good replacement for sodas and other beverages with more calories.
In addition, when you drink more water, you tend to snack less, preventing you from consuming excess and unnecessary calories
Tips For Parents
Parents should know how their kids can lose weight and achieve better health. When you know your teenage girl wants to shed excess fat, guide them in their journey. A supportive parent helps in decision-making and dissuades unhealthy habits that can lead to eating disorders.
Promote healthy weight loss and help your teenage girl make dietary changes. Mom and Dad can work on removing processed foods from the house and stocking up on nutritious options.
Engage in weight loss tips for teens together for the best experience. Support[43] makes it easier to avoid eating junk food and feel less stressed. In addition, encourage your teenager to drink more water and get enough sleep.
Apart from getting active, it’s also important to encourage your teen to love themselves. Weight loss is only part of the equation. Every teen must work on self-esteem and feeling comfortable in their body.
Things To Avoid
While it might seem like the latest trend and an easy way to lose weight, avoiding fad diets is best. The pressure to look a certain way can push you down an unhealthy path that celebrities promote.
Restrictive diets seem easy, but they only last for a short time. It’s hard to go for days only drinking water and eating an apple without feeling the effects. So, stick to healthy ways to lose weight, and ditch that fad diet your favorite celebrity is promoting.
In addition, stick to healthy ways to lose weight and avoid diet pills. Teenhood is such a young age to start using weight loss pills. It’s best to wait until you’re an adult.
Conclusion
Becoming physically active, eating a healthy diet, cutting sugary beverages, and drinking more water are some of the best ways to lose weight as a teenage girl. Learning to love yourself is important; only stick to healthy weight loss strategies.
Avoid restrictive fad diets that limit food intake and can lead to unhealthy habits. Instead, be patient and work on losing weight slowly. Living a healthy lifestyle will help you lose weight.
Frequently Asked Questions
Yes, a 13-year-old can lose weight to improve health and boost self-esteem. However, it’s crucial to stick to safe ways to lose weight that are beneficial and won’t lead to issues such as eating disorders.
A healthy weight[44] for a 13-year-old is 100 lb. Weighing more than that is overweight, and it’s best to work on healthy weight loss.
The rate of healthy weight loss depends on one’s starting weight, height, age, overall health, and other factors. In general, it’s safe to work on losing one or two pounds a week.
It’s possible to lose weight at 13 at home by changing your diet and eating habits. Start by eliminating junk foods and processed meals from your diet. Instead, stick to nutritious foods and get active.
A 13-year-old can lose 10 kgs by getting active. Get outside for a jog, run, swim, play sports, or bicycle ride. Getting active helps burn more calories and improves your metabolism.
There’s no evidence that proves teens lose weight faster than adults. However, it’s good to note that teens have a higher metabolism[45] and are more likely to get active.