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5 Ways To Begin Your At-Home Teen Weight Loss Program
This isn’t the first place where obesity in adolescence is discussed. Over the past two decades, the weight of teenage obesity has increased dramatically — in 1980, 5 percent of teens were considered overweight, but today the rate is closer to 15 percent. We have a basic understanding of what caused this 10% increase, so we know where to start fighting teenage obesity. The growth of the fast food industry, television and lack of exercise are among the main reasons — and the top reasons why teens lose weight.
Being comfortable with your body image is essential for most teens. But it’s not just about looking good. An obese teen will almost certainly turn into an obese adult, and heart complications, high blood pressure, and sleep apnea are all real-world consequences of obesity. The teenage years are the best opportunity to achieve a healthier weight and lifestyle. When starting weight loss for teens, try these 5 steps first:
1.) Rely on family
Overweight teens often feel excluded from many peer activities because of their weight. Their home should be both their motivation to lose weight and a place where they feel comfortable and safe. Parents should both encourage their children to work hard to lose weight and let them know that despite their appearance, they are loved. They can offer support, or simply listen to your child’s struggles – and go a long way in reducing the burden and challenges teens face.
2.) Make sure to move
In short, exercise is a priority. Inactivity is the number one reason most teens find themselves overweight. Still, starting to exercise regularly is easier than it sounds. Address teen weight loss with familiar activities, even if it’s just a game of basketball or baseball. After that, perhaps a gym membership or regular walking or running is the way to go. Exercise is also where families can play a key role, as in many cases teens may not feel comfortable exercising with their peers. But the most important thing is to persevere – be active and stay active.
3.) Focus on food
Wider? Avoiding fast food and overly processed snacks is a start. Often, it’s just a matter of eating from all five rather than overeating. Families can help teens develop weight loss meal strategies that include healthy eating habits and reduced calorie intake. Try eating more at home so teens (and families) have more control over what’s on their plate. Regardless of the approach, being mindful of what you eat is key.
4.) Forget soft drinks
All the name brand sodas on TV and in commercials are loaded with sugar and excess calories. Choose water or a more natural fruit juice. A recent study published in Pediatrics, a leading preschool medical journal, shows that quitting soft drinks can reduce calorie intake by 80% — so soft drinks are a good place to start.
5.) Turn off the TV
Not exercising can lead to obesity, and watching TV for hours on end doesn’t make teens lose weight. Find other, more active pastimes, such as school-sponsored athletics, or just getting outside. There’s no need to turn off the TV completely, but limiting daytime use can only help.
Weight loss in teens often requires drastic lifestyle changes, but this is well within the scope of each teen. Try starting with these 5 steps and see where your teen needs to be. They are just getting started.
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