I'm a teenager (about to graduate) and I've found that it is, "I'm a very busy teen and I feel overweight. That's like saying "how much of my allowance should I save to be able to buy a new cell phone". Thirty-two percent of U.S. children and teens are overweight or obese, according to the Dietary Guidelines for Americans 2010. Thank you to the author, "Walking for 15 minutes extra increases your lifespan by 3 years! Don’t expect to look like another person with the same height and weight; each body is different. Teen girls who are overweight have increased risks for developing chronic diseases in adulthood, and may suffer from low self-esteem. Many teens want to know exactly how much to eat, for example, one teenager asked us how many calories should a 16 year old boy eat?
Enlist the support of your parents or guardians. Look for “light” or “low-calorie” options on restaurant menus when you go out to eat. ", "Learned to eat when you're hungry, chew at least 30 times, and exercise about 4 - 5 times a week.
Try using a website or weight loss app to help record your diet and exercise. Keep up the good work. For more tips, including how to stay motivated with your weight loss when you have a bad day, read on! :)", tried some other things from different sources, but they just don't work for me. ", "Morning exercise plus healthy veggies and fruits is perfect! ", https://www.rush.edu/health-wellness/quick-guides/what-is-a-healthy-weight, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048224, https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers, https://kidshealth.org/en/teens/lose-weight-safely.html, https://www.girlshealth.gov/nutrition/healthyweight/lose.html, https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-does-my-teen-need, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256, https://www.theguardian.com/lifeandstyle/2016/jul/12/how-to-trick-your-brain-into-healthy-eating, https://www.forbes.com/sites/quora/2018/01/26/a-simple-way-to-improve-your-digestion-chew-food-more/#46dfdde27b9f, https://www.girlshealth.gov/nutrition/healthy_eating/choosemyplate.html, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720872/, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345, https://www.forbes.com/sites/daviddisalvo/2018/02/25/how-many-more-calories-does-standing-really-burn-over-sitting/#6d82fd786d3d, https://www.medpagetoday.com/primarycare/dietnutrition/81074, https://www.healthbeckon.com/simple-ways-to-lose-weight-quickly-for-teenagers/, избавиться от лишнего веса в подростковом возрасте, consider supporting our work with a contribution to wikiHow. ", easiest to stay on track when you are doing it for yourself. % of people told us that this article helped them. Teenagers shouldn't fill up on too many sugary or fatty foods – such as crisps, sweets, cakes, biscuits – or sugary fizzy drinks. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/60\/Lose-Weight-As-a-Teenager-Step-1-Version-2.jpg\/v4-460px-Lose-Weight-As-a-Teenager-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/6\/60\/Lose-Weight-As-a-Teenager-Step-1-Version-2.jpg\/aid170884-v4-728px-Lose-Weight-As-a-Teenager-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"
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2,400-Calorie Meal Plan. I feel bad, "Exercising helped me a lot. Overweight teen guys need to be physically active every day. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. The answer is, if you are doing some exercise each week and are reasonably active, then you should be eating 3100 Calories a day to maintain your weight, while a sedentary 16 year old boy only needs 2300 Calories. Consult a doctor, dietician, or nutritionist before making any drastic changes to your diet or lifestyle.
Consider a competitive sporting team, an intramural sports team, or a group that just plays for fun. ", "I'm sport science student. If you do eat too many calories on Monday, don’t restrict your intake on Tuesday. Meaning how much you need to burn depends on how much you eat. Now I feel great. "The part about not eating at certain times and the part about little steps really helped. ", "It helped me to care for my stomach, because eating too much can also give you a big stomach ache. Its okay to enjoy sweet treats in moderation. These tend to be high in calories but contain few nutrients. Calorie Requirements for a Teen Girl to Lose Weight. Now that I've read this I feel confident that I can lose weight. Get into the habit of reading nutrition labels on packaged foods. Focus on eating whole, healthy foods and getting physically active. Weight loss should be about keeping your body and mind healthy, not about trying to look a certain way to impress someone or feel better about yourself. To lose weight, you need to eat fewer calories than your body burns each day. We use cookies to make wikiHow great. Standing will burn more calories than sitting. However, a 14-year old girl with a moderately active lifestyle would need about 2,000 calories per day as well. Thank you. It gives them a boost to try and stay fit and healthy, but also shows the warnings of getting obsessive over it. If you indulged in a bunch of junk food after a stressful exam, don't worry too much. Have a slice every once in awhile, but stick to just the 1 slice. Avoid indulging in midnight snacks; drink water or herbal tea to quench your cravings instead. If you want to lose weight, know that you’re embarking on a long-term journey with significant health benefits. This article has been viewed 2,749,924 times. I can learn something new and take a simple note. ", "I think this is very helpful. You’ll build strength and stamina as the weeks go by. ", "Good information to guide me with my teenager weight problem.".
Never try to starve yourself or purge the food you’ve eaten. I've made plans that I cant wait to stick to. ", "The tips and warnings by other users at the bottom of the page helped. ", keep up the good work. If you spend a day vegging in front of the TV instead of hitting the gym, don't beat yourself down. Remember that weight loss is an ongoing process. Look online for a Body Mass Index (BMI) chart.
Walk at a brisk pace but slow down if you start getting out of breath then slow down. During this period of rapid growth and development, boys require an average of 2,800 calories a day, while girls require an average of 2,200 calories a day. Try signing up for a 30-minute gym class at school, doing 10 minutes of basic stretches and aerobic exercises as soon as you get home, and going for a 20-minute run with your family dog in the evening. There are 25 references cited in this article, which can be found at the bottom of the page. Instead of having junk, start eating healthy food. Find your current height and age in the list or enter them into a form. Calorie needs are often higher during the teenage years than any other time of life. If your friends tend to snack on junk foods, offer to bring a healthier snack like hummus for everyone to share. When you find yourself getting hungry between meals, go for healthier snacks, like fruit, nuts, or Greek yogurt, to keep you going. When you see smaller amounts of weight drop off, you’ll start to feel more motivated to set and achieve new goals as time goes on. This will only result in an unhealthy cycle of overeating and starving yourself. Last Updated: March 22, 2020 A calorie is a unit that measures energy. Instead of taking a whole chicken breast at dinner, cut it in half and save the rest for tomorrow’s meal. Exercise very well, "I think it is really motivational for young people and it shows them that you might not see a difference straight, "These are all really great ways to lose weight! I hope that many people find this advice useful too!
Read the answers to … Water retention in the body can add as much as five pounds per day, so the scale can also be somewhat misleading. A very good, informative and helpful article. ", meals helped as well. Lose weight & save time with intermittent fasting. Tell the lunch lady that you only want 1 scoop of casserole instead of the usual 2. Also, by chewing thoroughly, your body will more easily digest the food you’re eating. This will ensure that you still have a great time and a delicious meal while sticking to your weight loss plan. Rather than taking the bus or catching a ride to school, try bicycling to and from school if you live nearby. Tomorrow I will go to the gym and workout and swim, and I'll eat smaller portions. Developing healthy habits and losing weight takes months and years; it won’t happen in a matter of days. Wednesday 2020-08-19 7:33:50 am : How Many Calories Should A Teenager Eat To Lose Weight | How Many Calories Should A Teenager Eat To Lose Weight | | Calculate-Nutritional-Value-Of-My-Recipe I am glad I found this article, and I now have all the information I need! I'm really thankful and. "Do not skip any meals, as it actually increases your appetite, and hence your weight increases. ", away. ", exercise! This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. I've, "This has helped me. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. ", about my body nearly every day, but this will help me get on track. Get ideas for healthy food swaps and healthy takeaway.
For some flavor, try making fruit-infused water or brewing fruit tea which can be enjoyed hot or iced. Don't be disheartened if you don't lose any weight in the first week. Include your email address to get a message when this question is answered. A 14-year-old boy who’s heavily involved in sports might need up to 3,000 calories, whereas his classmate who doesn’t lead a very active lifestyle might need only 2,000. Although individualized weight-loss calorie needs for teen boys are highly variable and based on normal calorie intake, many moderately active to active overweight teenage guys can lose weight safely consuming about 2,400 calories a day. 
