How teenagers can lose weight healthily

Adolescent healthy weight loss needs to be achieved through a comprehensive approach of scientific diet, reasonable exercise, and regular sleep, avoiding extreme dieting or excessive exercise.

1. Scientific diet

Control daily total calorie intake to ensure a balanced combination of high-quality protein, complex carbohydrates, and dietary fiber. Prioritize whole grains, lean meat, fish, soy products, low-fat dairy products, and fresh vegetables and fruits, and reduce intake of refined sugar, fried foods, and high salt processed foods. Three meals a day should be scheduled and quantified to avoid overeating or skipping meals.

2. Reasonable Exercise

Engage in 3-5 aerobic exercises per week such as brisk walking, swimming, or cycling, each lasting 30-60 minutes, combined with resistance training such as push ups, squats, etc. to enhance muscle strength. The appropriate intensity of exercise is slight sweating and normal conversation to avoid excessive fatigue. Parents can accompany and participate to enhance continuity.

3. Regular sleep schedule

Ensure 7-9 hours of sleep per day and avoid staying up late. Lack of sleep can lead to a decrease in leptin secretion, an increase in ghrelin levels, and an increased risk of binge eating. Establish a fixed schedule and avoid using electronic devices one hour before bedtime.

4. psychological regulation

Establish a correct understanding of body shape and avoid blindly pursuing rapid weight loss. Parents need to pay attention to the emotional changes of teenagers and promptly alleviate anxiety or inferiority caused by weight. Confidence can be enhanced by keeping a diet and exercise diary and setting phased goals.

5. Medical supervision

If the body mass index exceeds the 95th percentile of peers or is accompanied by hypertension, hyperglycemia, and other problems, it is recommended to develop personalized plans under the guidance of pediatricians or nutritionists. Do not use weight loss drugs or meal replacement products on your own. During the weight loss period of adolescents, regular monitoring of changes in height and weight should be carried out to ensure that growth and development are not affected. Parents should lead by example and create a healthy family dining environment, avoiding excessive emphasis on weight figures. Encourage participation in group sports or home cooking activities to integrate healthy habits into daily life. If symptoms such as dizziness, fatigue, or menstrual disorders occur, seek medical evaluation immediately.