Easy ways to lose weight fast for teenagers

Weight loss is difficult enough without the added struggle of adolescence. Prom, homecoming or the general desire for social acceptance may inspire teens toward the path of weight loss. The American Academy of Pediatrics recommends teenagers avoid crash dieting in favor of establishing healthy eating habits and incorporating exercise each day. Weight loss of 1 to 2 pounds per week is reasonable if teens follow a sensible eating plan and incorporate physical activity most days each week.how to lose weight and keep it off for teenagers


Weigh yourself at the beginning and once a week thereafter. In a study by the University of California-San Diego, more adolescents participating in weekly weigh-ins lost weight than those who weighed themselves less often.

Step 2

How to Lose Weight in 2 Weeks As a Teenager
Eat three meals per day and healthy snacks in between if necessary.

Eat three meals per day and healthy snacks in between if necessary. Skipping meals will not lead to weight loss. In fact, it slows metabolism making it more difficult to lose weight.

Step 3

Record your food and beverage intake in a food journal and aim to keep your calorie intake within the recommended range for your age, gender and activity level. Inactive boys ages 14 to 18 and somewhat or very active girls should keep daily caloric intake between 2,000 and 2,400 calories per day. This number increases to 2,400 to 2,800 for semi-active boys and increases even more to 2,800 to 3,200 calories for very active boys. The magic number for inactive girls is 1,800 calories per day.how to lose weight and keep it off for teenagers


Choose one fruit and a non-starchy vegetable at every meal, if possible. Fresh produce is high in water and fiber, which helps you feel full. It is also low in calories, so a large serving won’t sabotage your daily calorie allowance.

Step 5

How to Lose Weight in 2 Weeks As a Teenager
Eat a serving of protein at every meal, such as lean meat, low fat cheese or nuts.
Eat a serving of protein at every meal, such as lean meat, low fat cheese or nuts. Protein is essential for energy. Dr. Lawrence Wilson, MD, explains that the body converts protein into fat and sugar for use as fuel. Your body uses protein to make and repair cells, a vitally important function especially when exercising and building muscle.

Step 6

How to Lose Weight in 2 Weeks As a Teenager
Get moving for at least an hour most days of the week. how to lose weight and keep it off for teenagers

Get moving for at least an hour most days of the week. Playing sports, hiking with friends, skateboarding and walking to school get your heart pumping and muscles moving without the boredom factor. Burning more calories than you take in will cause the numbers on the scale to drop.

Step 7

Avoid sugary foods and beverages as often as possible. Though Columbia University reports that occasionally satisfying a craving is OK. Highly processed and sugary foods are high in calories but low in nutrition. Sodas also fall into this category.


Teenagers who have not completed puberty should use caution when restricting calories and therefore should consult with a doctor prior to beginning any diet or weight loss plan. Excessive calorie restriction during puberty can stunt growth.

how to lose weight and keep it off for teenagers
Be mindful of your serving sizes. A serving of vegetables is approximately the size of a light bulb. Picture a tennis ball when you think about fruit and pasta. One serving of protein, such as chicken or beef is the size of a deck of cards. A serving of peanut butter is about as big as a golf ball.

how to lose weight and keep it off for teenagers
how to lose weight for teenagers boys



How to lose weight in a week for Kids

Losing weight as a child can be tough because you usually don’t get much say in choosing what to eat and you can’t leave your house whenever you want to go work out at a local gym. It’s also not a good idea to use a diet made for an adult, as your metabolism and body is not fully matured. If you’re looking for how to lose weight fast for kids – we have outlined the best ways!

Don’t Skip Breakfast

Eating breakfast will not only make you feel more energized, but fuller, and less likely to snack on sugary or salty foods later. Try eating a banana, peanut butter sandwich, yogurt or even hard boiled eggs. It is important to make smarter choices throughout the day including your school lunch.

Quick Tip: If you don’t want to wake up earlier, you can prepare your breakfast and lunch the night before.

Drink more water

Drink Water!

It can be hard to drink water if you think it has a boring taste, especially when sodas and juices sound better. Don’t drink them! They both have a lot of bad sugar that will only make you fatter! If you drink water instead of sodas and juices, you will lose body fat, feel better, AND have more energy.

Get Enough Sleep

Kids should be getting around 10 hours of sleep every night while teenagers should get 9. Getting enough sleep makes you feel more energized and active during the day. It’s also important to avoid sugar late at night because it can make it harder to fall asleep.

Too Much Salt is Bad

Love extra salt on your french fries? Bad news – salt is a big fat promoter. The sodium found in salt makes our body hold onto water which makes us appear fatter. Canned foods and frozen meals from the grocery store usually have a lot of sodium – don’t eat them. Don’t use the salt shaker, and if you do, don’t put much. A small sprinkle is good enough.


Watch Your Snacks

Stay away from packaged snacks and junk food. If you need a snack, grab some fruit, yogurt or vegetables. It’s very easy to eat too much junk food but if you limit yourself to a small portions, you’ll notice a difference.  Try bringing a small bag of carrots, apples, or almonds to school if you get hungry before lunch.

Watch Out for Sugar

Do you think it’s okay if you only have a little bit of candy sweets everyday? It’s NOT. All of those are filled with sugar, and sugar is the main reason for getting fat. If you know something has a lot of sugar in it, don’t eat it! You will notice you’ll feel better and skinnier.

Quick Tip: If you really love juice and have to drink it, you can have your parents buy “low sugar” or “no sugar added” fruit juice.

Move Around More!

Playing video games and watching TV is fun, but you should only do it if you were active during the day. Kids should aim for at least 60 minutes of activity everyday. Participating in gym class, recess, playing sports after school, or attending a swimming class are ways to keep your activity levels high. Speak with a parent or adult to see how you can keep active regularly.

Not into sports? That’s okay! Ride your bike with friends, take a walk, or even turn on some music and dance in your room. Whatever your hobbies are, from watching TV to playing video games, try and take breaks in order to do bodyweight exercises. Any activity helps; if you play video games for 20 minutes, take a 5 minute break and do push ups or another exercise.


Get your classmates and friends involved! Make it a goal for you and your friends to eat healthier and be more active. Doing this with a group will keep you motivated and determined to keep your goal to lose weight fast.

Talk to Your Parents

Don’t be afraid to talk to your parents about your goals. Tell them how you feel about your body and what changes you want to make. They can help you by cooking healthier meals, buying fruits and/or signing you up for fitness activities or a gym.

Don’t Get Discouraged

Always remember to be patient. Children and teenagers go through a LOT of changing and growing in a short amount of time. Do not get discouraged by how your body is changing. If you follow our tips, you will always keep a healthy body as you grow up.

Quick Tip: Get the support of friends and family, it’ll make everything easier and make you want to stick to your goal even more.

Always remember to be patient. You aren’t going to see results the next day. Some days, some weeks even, you’ll notice you lose a lot of weight, while other days and weeks you’ll notice a lot less. Just don’t give up! This is natural, it doesn’t mean you’re doing anything wrong. Stick to the plan and you WILL start to lose weight.


Reference: esssat

How to lose weight through Yoga

1. Setu Bandh (Bridge Pose)

How To Do It

  • Lie on your back.
  • Fold your knees and keep your feet hip distance apart. Ensure your knees and ankles are in a straight line.
  • Keep your arms beside the body with your palms facing down.
  • Gently inhale, and slowly lift your back off the floor.
  • Roll in your shoulders and touch the chest with your chin, without bringing your chin down. You must support the weight of your body with your shoulders, arms, and feet.
  • Both your thighs must be parallel to each other and to the floor.
  • Keep breathing gently.
  • Hold the position for a couple of minutes, and then come back to the initial position as you exhale.


One variation is lifting your right knee to your torso upon exhalation, and then inhaling and extending the leg perpendicular to the floor. Hold the position for a minute, and return to the initial position. Repeat the pose with your left leg.


Gives a good stretch to the chest, abdomen, neck, and spine.

Helps improve digestion.

Calms the brain, and reduces anxiety and stress.


Refrain from performing this pose if you are suffering from neck or back injuries.

Here Is The Video – Setu Bandhasana

“Yoga calms me down. It’s a therapy session, a workout, and meditation all at the same time!”    Jennifer Aniston

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[ Read: Bridge Pose And Its Benefits ]

2. Bhekasana (Frog Pose)

Image: Shutterstock