How to Lose Weight As a Teenager

PDF download Download Article
PDF download Download Article

If you want to lose weight , know that you’re embarking on a long-term journey with significant health benefits. Instead of going on a drastic fad diet, focus on making small changes to your diet and lifestyle to meet modest weight loss goals at first. Focus on eating whole, healthy foods and getting physically active. Keep track of your progress and update your goals as you start to see some results and within a few months you’ll be well on your way to a healthier, happier you!
This article is based on an interview with our board certified family medicine specialist, Pouya Shafipour. Check out the full interview here.

Method 1
Method 1 of 3:

Managing Your Weight-Loss Goals

PDF download Download Article
  1. Look online for a Body Mass Index (BMI) chart. Find your current height and age in the list or enter them into a form. You’ll see 3 weight ranges labeled “normal” or “healthy,” “overweight,” and “obese.” If your current weight falls within either of the latter 2 categories, look towards the higher end of the “normal” weight category to determine what weight you’d like to reach. [1]
    • If you’re already within the “normal” weight category, weight loss may not be healthy for you. Speak with a doctor before making any changes to your diet or lifestyle. [2]
    • Keep in mind that your natural body type will determine how your weight is distributed. Don’t expect to look like another person with the same height and weight; each body is different.
  2. Set small, manageable goals at the start of your weight loss program. Instead of starting off with a highly ambitious or near-impossible weight loss goal like dropping 100 lb (45 kg) by the end of the season, begin with a small goal that you can realistically achieve. In general, most teens can aim to lose 1 to 2 lb (0.45 to 0.91 kg) per week, which will quickly add up over the weeks and months. [3]
    • When you see smaller amounts of weight drop off, you’ll start to feel more motivated to set and achieve new goals as time goes on.
    • Don't be disheartened if you don't lose any weight in the first week. Stay positive and stick to your plan and you’ll gradually start to see results.
    Advertisement
  3. By writing down each item you consume on a daily basis, you’ll instantly become more aware of how quickly the calories can add up. Write a log of everything you eat, every exercise you do, and any weights or body measurements you take. Add up your total calorie intake at the end of each day and note how many calories you burned through exercise. Make note of any diet or lifestyle changes and refer back to the log to observe your progress. [4]
    • Try using a website or weight loss app to help record your diet and exercise. Many of these tools automatically estimate the amount of calories consumed or worked off for each line item.
    • Analyze the contents of your food diary to see what’s working and what isn’t so you can adapt accordingly. For instance, if you notice that you always have a vending machine snack after swim practice, you can start bringing a piece of fruit along so you have something healthier to eat.
  4. Step onto the scale on the same day each week, at the same time. To get the most consistent reading, weigh yourself in the morning before you eat breakfast and after you go to the bathroom. [5] Measure around your waist, hips, thighs, and upper arms, too, so you can see where you’ve lost fat. [6]
    • Weighing yourself every single day can lead to weighing scale obsession, or an unhealthy fixation on daily results. Water retention in the body can add as much as five pounds per day, so the scale can also be somewhat misleading.
    • Remember that weight loss is an ongoing process. Developing healthy habits and losing weight takes months and years; it won’t happen in a matter of days.
  5. Emotions and stress can make weight loss feel like an uphill battle. But with a realistic set of small, manageable goals and a system for tracking your ongoing progress, focus on keeping a positive outlook. Celebrate each minor and major success and forgive yourself if you fall short of your goals or slip up from time to time. [7]
    • If you spend a day vegging in front of the TV instead of hitting the gym, don't beat yourself down. If you indulge in a bunch of junk food after a stressful exam, don't worry too much. Just commit to getting back on track tomorrow!
    • Clinical nutritionist Tara Coleman suggests starting slow when adding healthier eating habits to your life. “You wouldn’t go into a gym and lift the heaviest thing right away; you’d start with smaller weights and work your way up. The same thing goes for food: start with one small change and then build on that rather than trying to overhaul everything at once.” [8]
    6. Advertisement
Method 2
Method 2 of 3:

Following a Healthy Diet

PDF download Download Article
  1. The amount of calories you’ll need to consume on a daily basis depends on your age, sex, height, and on how active your lifestyle is. Teen boys need around 2,800 calories per day while teen girls require 2,200 calories per day. [9] Look online for charts listing caloric intake recommendations or speak with a doctor to determine a target number. Then, as you plan your meals and track your daily intake with your food diary, aim to eat no more than your target number of calories.
    • A 14-year-old boy who’s heavily involved in sports might need up to 3,000 calories, whereas his classmate who doesn’t lead a very active lifestyle might need only 2,000. However, a 14-year-old girl with a moderately active lifestyle would need about 2,000 calories per day as well. [10]
    • If you do eat too many calories on Monday, don’t restrict your intake on Tuesday. This will only result in an unhealthy cycle of overeating and starving yourself.
  2. Avoid drinking soda, sports and energy drinks, fruit juice, and sugary frozen drinks. Instead, stick with water or sugar-free beverages. Instead of drinking fruit juice from concentrate, try making your own fresh fruit juice at home with a juicer. Drink low-fat milk, too, to get some calcium into your diet. [11]
  3. Keep a water bottle with you all day long and refill it frequently so you consume plenty of water throughout the day. Make sure to listen to your body’s cues and drink more water if you need it. [12]
    • If you don’t like the taste of regular water, registered dietician and trained chef Jennifer Lease suggests “adding other flavors to your water, like fresh fruit, fresh herbs, and fresh citrus juice.” [13]
    • Nutritionist Adrienne Youdim notes that specific water intake recommendations “are arbitrary. I recommend responding to your thirst cues—you should be going to the bathroom or urinating every couple of hours.” [14]
    • Drinking enough water throughout the day will help you feel more full.
  4. Ask for smaller portions at meal times or dish yourself about 30 to 50% less than you’d normally take. Limit the amount of food on your plate so you’re not tempted to clear your plate. [15] Try eating on a smaller plate, too. [16] Remember that you can always go back for more if you’re still hungry or if you haven’t eaten enough calories.
    • Instead of taking a whole chicken breast at dinner, cut it in half and save the rest for tomorrow’s meal.
    • Tell the lunch lady that you only want 1 scoop of casserole instead of the usual 2.
    • Nutritionist Amy Chow suggests “practicing mindful eating when you eat your meals and snacks. Slow down, enjoy your food, and make sure that you’re only eating when you’re hungry (not because you’re bored).” [17] Chewing slowly will make your meal last longer and will help you lose weight. Also, by chewing thoroughly, your body will more easily digest the food you’re eating. [18]
  5. Steer clear of processed snacks, sweet baked goods, and greasy junk foods. Aim to eat 5 servings of fruit and vegetables each day, and try to have them make up half of each meal. Opt for whole-grain bread, rice, and pasta as well as lean proteins like poultry and fish. End your meals with naturally sweet fruits instead of sugary desserts. [19] [20]
    • Pick baked, grilled, or steamed proteins over fried or breaded foods.
    • Look for “light” or “low-calorie” options on restaurant menus when you go out to eat. This will ensure that you still have a great time and a delicious meal while sticking to your weight loss plan.
    • It’s okay to enjoy sweet treats in moderation. You don’t need to cut your favorite pizza joint out of your life or refuse your friend’s birthday cake. Have a slice every once in a while, but stick to just the 1 slice. Skip the soda and swap potato chips for carrots to make your overall meal healthier. [21]
  6. During a meal, pay attention to how your stomach feels. As soon as you start to feel full, put down your utensils and clear your plate so you aren’t tempted to keep eating. If you’re bored, upset, or tired, don’t pick up a snack just to pass the time. [22]
    • Avoid indulging in midnight snacks; drink water or herbal tea to quench your cravings instead.
    • If your friends tend to snack on junk foods, offer to bring a healthier snack like hummus for everyone to share.
  7. Eat 3 meals a day plus 1 or 2 healthy snacks . Refrain from skipping meals or starving yourself. Even if you have a busy lifestyle, focus on eating 3 complete but well-portioned meals throughout the day. [23] If necessary, wake up 15 minutes earlier so you can have a nourishing breakfast of eggs, Greek yogurt, or fortified cereal and fresh fruit. In between meals, consume 1 or 2 high-fiber or high-protein snacks to help you stay full. [24]
    • Try munching on an apple, a packet of unsalted nuts, or a granola bar in between meals.
    8. Advertisement
Method 3
Method 3 of 3:

Getting Physically Active

PDF download Download Article
  1. Before or after school, carve out some time for exercise. [25] It doesn't matter if you lift weights, walk around your neighborhood, swim, or jog on a treadmill; you have a good chance of losing weight if you burn more calories than you consume. [26]
    • Small spurts of exercise quickly add up. Try signing up for a 30-minute gym class at school, doing 10 minutes of basic stretches and aerobic exercises as soon as you get home, and going for a 20-minute run with your family dog in the evening.
    • Rather than playing soccer video games with your friends after school, suggest that you all go out to the park and kick around a soccer ball.
  2. Sports teams, group fitness classes, and clubs can make exercise more fun and will hold you accountable. Find an activity you enjoy and sign up for a group through your school or local community. [27]
    • Consider a competitive sporting team, an intramural sports team, or a group that just plays for fun.
    • Don’t be discouraged if the first few sessions of your fitness class are really tough. You’ll build strength and stamina as the weeks go by.
  3. Use a phone app or fitness tracker to calculate your daily step count. Start with a relatively low step goal, and each week increase it so you walk a little further. At home, work, and school, take the stairs rather than the elevator or escalator. When you’re watching TV or studying for an exam, do this standing up. Or turn on your favorite song and dance around your room for a few minutes. [28]
    • Walk at a brisk pace but slow down if you start getting out of breath.
    • Instead of slouching, stand or sit up straight to engage your core muscles. Standing will burn more calories than sitting. [29]
    • Rather than taking the bus or catching a ride to school, try bicycling to and from school if you live nearby.
    4. Advertisement

Sample Diet Plan

Expert Q&A

Search
Add New Question
  • Question
    What's the best diet for a teenager?
    Pouya Shafipour, MD, MS
    Weight Loss Specialist
    Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008.
    Pouya Shafipour, MD, MS
    Weight Loss Specialist
    Expert Answer
    No fad diet is the best! Fad diets are common among teenagers but a lot of them are dangerous in the short term and ineffective in the long term. Instead, focus on healthy eating habits, and maintain your physical and mental health with exercise.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 2 Helpful 17
  • Question
    Why does my daughter constantly want to lose weight?
    Pouya Shafipour, MD, MS
    Weight Loss Specialist
    Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008.
    Pouya Shafipour, MD, MS
    Weight Loss Specialist
    Expert Answer
    With teenagers, body image and eating disorders plays a big role in the way they perceive themselves. Since they are growing, you have to make sure that they maintain a healthy diet. Talk to them about peer pressure and mental health, and get them professional health if your daughter needs it. In this age, the focus is not necessarily on weight loss, but on healthy eating, picking quality foods, and maintaining a healthy lifestyle.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 2 Helpful 16
  • Question
    What are the worst foods for a teenager?
    Pouya Shafipour, MD, MS
    Weight Loss Specialist
    Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008.
    Pouya Shafipour, MD, MS
    Weight Loss Specialist
    Expert Answer
    Junk food and soda are obviously bad. Beyond that, try to stay away from refined sugars, simple carbohydrates, and unhealthy fats.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 1 Helpful 14
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Reader Videos

      Tips

      • Enlist the support of your parents or guardians. If you let your family members in on your weight loss goals, they may be able to provide help and moral support. [30]
        Thanks
        Helpful 0 Not Helpful 0
      • If you’re considering losing some weight, make sure you want to do it for the right reasons. Weight loss should be about keeping your body and mind healthy, not about trying to look a certain way to impress someone or feel better about yourself.
        Thanks
        Helpful 1 Not Helpful 0
      • Get into the habit of reading nutrition labels on packaged foods.
        Thanks
        Helpful 0 Not Helpful 0
      Show More Tips

      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Go with your parent to the store and pick out some fruits, vegetables, lean meats, etc. if you want to start eating better at school. Make a meal plan with what you want your school lunch to include to make it easier for yourself or your parent to make your lunch and make sure it is healthy. You can snack on trail mix, too!
      • Whenever you want to watch a movie, hop on the treadmill -- even if you're walking slowly. 2-3 miles an hour is fine. You'll burn calories and barely notice yourself doing it!
      • Although drinking water is the best, if you would like a little flavor, go for a cup of green tea. It has zero calories, lots of antioxidants, and can boost your metabolism.
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      Warnings

      • Never try to starve yourself or purge the food you’ve eaten. [31] If you’re concerned about a possible eating disorder, speak with a doctor, counselor, or trusted adult about getting help. [32]
        Thanks
        Helpful 0 Not Helpful 0
      • Avoid fad diets and “miracle” weight loss supplements. These typically aren’t effective and can lead to unhealthy habits. [33]
        Thanks
        Helpful 0 Not Helpful 0
      Advertisement

      You Might Also Like

      How to
      Eat Properly
      How to
      Lose Weight Fast (Teens)
      How to
      Lose Weight as a Teenage Girl: Diet, Exercise, & More
      How to
      Lose Weight Without Your Parents Knowing
      How to
      Get Fit As a Teenager
      How to
      Achieve a Flat Stomach as a Girl
      How to
      Get Fit (Teenage Girls)
      How to
      Diet to Lose Weight as a Teenage Girl
      How to
      Be the Skinny Girl in School
      How to
      Lose Weight During the School Year (Girls)
      How to
      Eat In Class
      How to
      Stay Healthy As a Teen
      Advertisement

      References

      1. ↑ https://www.rush.edu/health-wellness/quick-guides/what-is-a-healthy-weight
      2. ↑ Pouya Shafipour, MD, MS. Board Certified Family Medicine Specialist. Expert Interview. 8 May 2020.
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
      4. ↑ https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855
      5. ↑ https://health.clevelandclinic.org/when-is-the-best-time-to-weigh-yourself
      6. ↑ https://www.norfolk.gov.uk/article/42282/Keeping-track-of-your-weight-loss
      7. ↑ https://kidshealth.org/en/teens/lose-weight-safely.html
      8. ↑ Tara Coleman. Clinical Nutritionist. Expert Interview. 22 October 2020.
      9. ↑ https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/A-Teenagers-Nutritional-Needs.aspx
      1. ↑ https://www.nhs.uk/common-health-questions/childrens-health/how-many-calories-do-teenagers-need/
      2. ↑ Pouya Shafipour, MD, MS. Board Certified Family Medicine Specialist. Expert Interview. 8 May 2020.
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      4. ↑ Jennifer Lease, RD, CDN. Registered Dietitian & Trained Chef. Expert Interview. 15 September 2021.
      5. ↑ Adrienne Youdim, MD. Board Certified Internist. Expert Interview. 11 September 2020.
      6. ↑ https://kidshealth.org/en/teens/lose-weight-safely.html
      7. ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/perfect-portions/top-tips-for-portion-control
      8. ↑ Amy Chow. Registered Dietitian. Expert Interview. 6 October 2022.
      9. ↑ https://kidshealth.org/en/teens/lose-weight-safely.html
      10. ↑ https://www.girlshealth.gov/nutrition/healthy_eating/choosemyplate.html
      11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720872/
      12. ↑ Pouya Shafipour, MD, MS. Board Certified Family Medicine Specialist. Expert Interview. 8 May 2020.
      13. ↑ https://kidshealth.org/en/teens/lose-weight-safely.html
      14. ↑ https://kidshealth.org/en/teens/portion-size.html
      15. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
      16. ↑ https://www.cdc.gov/physical-activity-basics/guidelines/children.html
      17. ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
      18. ↑ https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers
      19. ↑ https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
      20. ↑ https://medlineplus.gov/ency/patientinstructions/000894.htm
      21. ↑ https://kidshealth.org/en/teens/lose-weight-safely.html
      22. ↑ https://www.girlshealth.gov/nutrition/healthyweight/lose.html
      23. ↑ https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/going-to-the-doctor/
      24. ↑ https://kidshealth.org/en/teens/lose-weight-safely.html

      About This Article

      Article Summary X

      If you want to lose weight as a teenager, try bringing a healthy packed lunch to school and leaving your money at home so you’re not tempted to buy junk food. When you find yourself getting hungry between meals, go for healthier snacks, like fruit, nuts, or Greek yogurt, to keep you going. You should also drink plenty of water every day, which helps reduce your appetite and keeps your digestive system healthy. If you want to lose weight quickly, try to exercise 3-4 times a week, whether it’s walking, swimming, lifting weights, or playing your favorite sport. For more tips, including how to stay motivated with your weight loss when you have a bad day, read on!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 2,892,255 times.

      Reader Success Stories

      • Varada Jayadev

        Mar 8, 2017

        "Do not skip any meals, as it actually increases your appetite, and hence your weight increases. Exercise very well ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement