Weight Loss Diet Tips for Teens

Being a teen is hard enough without having to worry about being overweight and feeling uncomfortable in your own skin. Following a sensible plan can help a teen lose weight, stay fit and lead a healthy lifestyle. Losing weight is not about starvation and being unhealthy, but about getting healthier through diet and exercise.

Convenience Foods

• Ignore vending machines and fast food at all costs. Vending-machine food and fast food offer convenience -- but also plenty of excess calories and fat. What's worse, these foods don't give you what you need to stay energized and healthy. If you can't wait for a homemade meal or snack, look for convenience foods that are low in calories and fat. Popcorn and pretzels are better than chips. As for fast food, try grilled rather than fried foods, skip the sauces and condiments, and look for healthier sides, such as apple slices, instead of greasy fries.

Calorie Counting

• Weight loss is simple math: You have to consume fewer calories than your body burns in the course of a day. Find out how many calories your body needs by checking an online calculator like the one listed in the References. Then eat a couple hundred fewer calories each day. Don't cut back calories too drastically. Write down everything you eat to track your calorie intake -- but don't get obsessed. Remember, everything in moderation.

Diet

• Eat a lot of fruits and vegetables instead of fattier fare. You don't have to cut out the mashed potatoes entirely, but instead of a double scoop, try one serving and a side of peas. Eat only lean meats and include other protein sources, such as egg whites and beans. Protein keeps you feeling fuller than sugar and will give you longer-lasting energy. Drink lots of water. If you like green tea, drink that. Beware of energy drinks. They're packed with calories and can lead to a sugar crash, agitation and more serious complications, such as heart palpitations.

Exercise

• Get moving. If you're not involved in physical activity, now's the time to start. You can try organized sports, join a gym or just work out at home. Diet alone may help you lose weight, but combining diet with exercise will bring greater results, help you keep the weight off and lead you to a healthier overall lifestyle.