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Teen Diets and Workouts

Obesity is a major health concern for teens, and the problem is becoming increasingly worse. The Centers for Disease Control reported that "Among adolescents aged 12-19, obesity increased from 5 to 18.1%" between 2007 and 2008. There are no magical methods for losing weight, but simple lifestyle changes that can be implemented into a teenager's daily life can help maintain a healthy weight. Changes in diet, and regular exercise, are safe and effective ways for teens to shed pounds and get fit.

  1. Understanding Caloric Intake

    • An effective way for teens to lose weight is by monitoring caloric intake. Teens should learn how to read and decipher food labels, which give information about carbohydrate, fat and protein content. According to KidsHealth.org, teen girls should take in 1,600 to 2,500 calories each day, while teen boys should have 2,500 to 3,000 calories each day.

    Food Journaling

    • There are many benefits for teens who keep a food journal. A journal can help a teen keep track of calories, and monitor fat and carbohydrate intake. A journal will also allow a teen to keep set weight loss goals and write down the reasons for each goal. Teens should set small goals at first and seek reward with non-food items. If teens feel uncomfortable carrying around a notebook and pen, they can write short journal entries on their mobile phone or wireless device instead. Weight loss apps for smart phones can also give teens a way to track their progress.

    Exercising

    • Overweight teens will likely become an overweight adult, which can lead to a variety of adverse health issues such as diabetes and heart disease. According to FamilyEducation.com, "Every time our teens sprawl in front of the TV, their metabolism slows to a crawl." The site recommends at least three 20-minute sessions of aerobic exercise per week for teens. Young people who play sports such as tennis, basketball or soccer may already achieve this goal within their school week, but for teens who do not play sports, activities such as swimming, cycling, dancing and power walking can give them the health activity they need. Before exercising, teens should stretch properly, and should not push themselves to the point of injury or exhaustion. "Exercise should never hurt, although a little muscle soreness can be expected, especially in the initial weeks of a workout program," Barbara Cooke explained in her FamilyEducation.com article.

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