How to Lose Weight as a Teenage Girl

Teens interested in reducing body weight should focus on health, not deprivation. According to the book, "Prescription for Natural Healing," malnourishment is considered more of a risk for teens than for adults because of the impact it could have on an individual's growth. So forget about starvation regimens and fad diets with their short-lived results. Instead, make sure your body's needs are met in every way. And definitely ask your doctor before adopting any new health program.

Check Your Diet

• Eat a colorful variety of foods.

  The goal of your diet should be to make sure you are getting enough protein, carbohydrates and healthy fats, plus a full spectrum of vitamins and minerals, including trace minerals. The U.S. Department of Agriculture's food pyramid is helpful, advising the eating of whole grains, fruits and vegetables (in a variety of colors,) milk (or calcium rich foods) and protein foods such as meat, fish, poultry, eggs, dry beans and nuts. At meals and snacks, eat modest portions of food.

Don't Eat Junk

• If you're trying to lose weight, there's so much out there that you don't want to eat. Watch food labels for trouble-making substances like aspartame, high fructose corn syrup, mono-sodium glutamate, hydrogenated oils and trans fats and pesticides on fruits and vegetables. The list of ingredients to avoid is long and is always changing, so keep abreast of related news. If you know all the ingredients on your food label and know that they are wholesome, the food is probably good for you.

Don't Overdo Carbohydrates

• Soda packs a lot of sugar and doesn't make you feel full.

  Obviously, you need to consume carbohydrates, but eating too much too fast, or eating simple sugars that are broken down quickly by the body, can significantly raise your blood sugar. According to EmedicineHealth, the amount of insulin your body produces is based on your blood-sugar level. And guess what? Insulin prompts the body to store excess carbohydrate (glucose) as fat, states the Mayo Clinic. Eating excess carbs can also compromise your digestive system. Try to favor unrefined carbohydrate sources such as fruit, vegetables and whole grains. If you eat something sweet and sugary, such as a cookie, have it after a meal or with milk. This will slow down absorption of the sugar and give your body time to assimilate it properly (burn more and store less.) If you take this approach to carbohydrates, you should find that you desire fewer sweets.

Arm Yourself Against Snack Attacks

• A healthy snack can protect you from a less healthy one.

  The Mayo Clinic advises teen dieters to trade chips for more wholesome snacks. Stock up on fruit and vegetable snacks such as cherry tomatoes and baby carrots. Or try natural cheese (there are many varieties,) yogurt or even a few pretzels. You may be surprised by how good nutritious snacks make you feel. If you have them at the ready when the urge to munch strikes, you'll be less likely to go for the bad stuff. For that matter, there's no reason to keep junk food handy. Give yourself a fighting chance.

Is Breakfast for You?

• A good breakfast can help you avoid the urge to over-eat later in the day.

  To be honest, not everyone finds it beneficial to eat first thing in the morning; but many people find that an early meal gets their metabolism revved and staves off hunger later in the day. Try it. If you can't eat early in the morning, have something a little later. A convenient mid-morning breakfast might consist of a wholesome diet shake, fruit and/or nuts between morning classes. Regardless of what time you eat, have some protein and fat in your breakfast, since this will help curb hunger.

Exercise Is Essential

• Exercise should be fun.

  According to the Mayo Clinic, teens should get about an hour of exercise each day. This can be broken up into shorter workouts. If you find fun, convenient ways to reach this goal, you are more likely to stick with it. You could take a gym class, walk the final mile home, dance or join a sports team.