The best way for teenagers to lose weight

Adolescent weight loss can be achieved through adjusting dietary structure, increasing exercise intensity, regular sleep patterns, psychological counseling, medical intervention, and other methods. Weight loss should be carried out under the premise of ensuring balanced nutrition, avoiding excessive dieting or vigorous exercise that may affect growth and development.

1. Adjust dietary structure

Reduce intake of high sugar and high-fat foods, increase the proportion of high-quality protein and dietary fiber. Daily staple foods can include whole grains such as brown rice and oats, paired with low calorie and high nutrient ingredients such as broccoli and chicken breast. Avoid sugary drinks and fried foods, and replace snacks with fruits. Parents need to help develop a three meal plan to control total calories but not lower than basic metabolic needs.

2. Increase exercise volume

Choose a combination of aerobic exercise and resistance training, such as skipping rope for 20 minutes every day combined with strength exercises such as push ups. Team sports such as swimming and basketball can not only burn calories but also enhance social interest. The intensity of exercise should be gradually increased, with a cumulative exercise time of no less than 150 minutes per week, and avoiding prolonged sitting behavior.

3. Regular sleep schedule

Ensure 7-9 hours of sleep per day, with fixed bedtime and wake-up times. Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin. Avoid using electronic devices 2 hours before bedtime. Establishing a stable biological clock helps regulate the levels of metabolism related hormones and promote fat breakdown.

4. Psychological counseling

focuses on psychological issues such as body image disorders or binge eating tendencies, and alleviates anxiety through mindfulness training. Parents should avoid overemphasizing weight numbers and instead cultivate positive body awareness. If necessary, seek the help of a psychological counselor to establish a healthy self-evaluation system.

5. Medical Intervention

For adolescents with obesity and metabolic abnormalities, treatment should be carried out under the guidance of a doctor. It may involve drugs such as metformin sustained-release tablets to regulate blood sugar, or the use of orlistat capsules to inhibit fat absorption. Severe obesity patients may consider metabolic surgery such as laparoscopic sleeve gastrectomy after evaluation. Adolescent weight loss requires the participation of families, and parents should lead by example to establish a healthy lifestyle. Regularly monitor changes in height and weight to ensure that annual height growth does not fall below the average level. If there are menstrual disorders, knee joint pain and other abnormalities, seek medical attention promptly and do not take weight loss drugs on your own. During the weight loss period, the daily water intake should reach 1500-2000 milliliters, and the proportion of carbohydrate intake can be appropriately increased when the study pressure is high.