How to lose weight as a teen: Tips and tricks for shedding pounds

Weight loss can be tricky for anyone, but it can be especially challenging for teens. As your body is still growing and developing, it’s important to prioritize healthy habits and sustainable weight loss methods. Here are some tips and tricks to help you shed those extra pounds.

1. Eat a balanced diet

The foundation of any successful weight loss plan is a balanced diet. This means including all of the necessary nutrients in the right proportions, while avoiding junk food and empty calories. The easiest way to do this is to follow the MyPlate guidelines, which recommend:

  • 50% of your plate should be fruits and vegetables: These foods are low in calories and high in fiber, which helps you feel full and satisfied.
  • 25% of your plate should be lean protein: This can include chicken, fish, legumes, or tofu. Protein is important for building and repairing muscle, and also helps keep you feeling full.
  • 25% of your plate should be whole grains: This can include brown rice, quinoa, or whole wheat bread. Whole grains are high in fiber and help regulate your blood sugar levels.

By following these guidelines, you’ll be able to fuel your body with the nutrients it needs while avoiding excess calories.

1.1. But what about snacks?

Snacking can be a great way to keep your metabolism revved up throughout the day, but it’s important to choose healthy options. Some good choices include:

  • Fruits and veggies with hummus: This provides a good combination of fiber, protein, and healthy fats to keep you feeling full and satisfied.
  • Low-fat yogurt or cheese: These are good sources of protein and calcium, which are important for building strong bones and muscles.
  • Nuts or seeds: These are high in healthy fats, which can help keep you feeling full.

2. Stay active

Exercise is an important part of any weight loss plan, and it’s especially important for teens. Research has shown that regular exercise can:

  • Boost metabolism: Exercise helps your body burn calories more efficiently, even when you’re not working out.
  • Reduce stress: Exercise releases endorphins, which can help reduce stress and anxiety.
  • Improve sleep: Regular exercise can help you fall asleep faster and sleep more soundly.

The key is to find activities that you enjoy and can stick with long-term. Some good options for teens include:

  • Team sports: These can be a great way to make friends and get in some exercise at the same time. Consider joining a school sports team, or finding a local community league.
  • Dance classes: Whether it’s ballet, hip-hop, or jazz, dancing is a great way to get your heart rate up and work up a sweat.
  • Outdoor activities: Hiking, biking, and swimming are all great options for getting in some exercise while enjoying the great outdoors.

2.1. How much exercise do I need?

The American Heart Association recommends that teens get at least 60 minutes of moderate-to-vigorous exercise every day. This can include anything from brisk walking to running to swimming.

3. Get enough sleep

Sleep is often overlooked when it comes to weight loss, but it’s actually crucial for maintaining a healthy weight. Lack of sleep can:

  • Increase hunger: When you’re tired, you’re more likely to crave high-fat, high-calorie foods.
  • Reduce motivation to exercise: When you’re tired, the last thing you want to do is work out.
  • Decrease metabolism: Sleep is important for regulating hormones that control metabolism, so lack of sleep can slow down your metabolism and make it harder to lose weight.

Most teens need 8-10 hours of sleep per night, so make sure you’re getting enough rest.

3.1. What can I do to improve my sleep?

There are a few things you can do to improve your sleep habits:

  • Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
  • Avoid screen time before bed: The blue light from screens can interfere with your body’s natural sleep cycle. Try reading a book or practicing relaxation techniques instead.
  • Create a relaxing bedtime routine: Whether it’s taking a warm bath, doing some gentle stretches, or practicing meditation, find something that helps you wind down before bed.

4. Don’t skip meals

Skipping meals might seem like a good way to cut calories, but it can actually backfire in the long run. When you skip meals, you’re more likely to:

  • Overeat at your next meal: When you’re hungry, it’s harder to make good food choices, and you may end up eating more than you need.
  • Crave high-calorie foods: When you’re hungry, your body craves quick sources of energy, such as sugar and fat.
  • Lose muscle mass: When you don’t eat enough, your body may start breaking down muscle for energy, which can slow down your metabolism and make it harder to lose weight.

Instead of skipping meals, focus on making healthy choices and eating regularly throughout the day.

4.1. What should I do if I’m not hungry?

It’s important to listen to your body’s hunger cues, but if you find that you’re not hungry at mealtime, try a small snack instead. Something like an apple or a handful of almonds can provide enough energy to keep you going without overwhelming your appetite.

5. Set realistic goals

Weight loss is a gradual process, and it’s important to set realistic goals that you can achieve over time. Instead of aiming to lose a large amount of weight all at once, focus on making small changes and building healthy habits. This might include:

  • Drinking more water: Water is essential for keeping your body hydrated and your metabolism functioning properly. Aim for at least 8 cups of water per day.
  • Walking more: Walking is a great way to get in some exercise without putting too much strain on your joints. Try to walk for at least 30 minutes a day.
  • Cutting back on sugary drinks: Sugary drinks like soda and juice can be a major source of empty calories. Try replacing them with water or unsweetened tea.

By making small, realistic changes, you’ll be able to build healthy habits that last.


Losing weight as a teen can be a challenging process, but by prioritizing healthy habits and sustainable weight loss methods, you can achieve your goals. Remember to eat a balanced diet, stay active, get enough sleep, avoid skipping meals, and set realistic goals. By incorporating these tips and tricks into your daily routine, you’ll be well on your way to a healthier, happier you.

Common Questions and Answers

  • Q: Can I lose weight without cutting out my favorite foods? A: Yes! The key is to enjoy your favorite foods in moderation and balance them out with healthy choices.
  • Q: Is it safe for teens to try fad diets? A: No. Fad diets are often unhealthy and can be dangerous, especially for growing bodies. Stick to healthy, sustainable weight loss methods instead.
  • Q: How much weight can I expect to lose per week? A: Healthy weight loss is usually around 1-2 pounds per week. Remember, slow and steady wins the race!


American Heart Association. (n.d.). Physical Activity and Children. Retrieved from

Centers for Disease Control and Prevention. (2018). Sleep and Sleep Disorders. Retrieved from

United States Department of Agriculture. (2018). MyPlate. Retrieved from

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