Healthy weight loss tips for teenagers

• It is important for teenagers to think of general health rather than simply weight loss for physical appearance.

Liquids

• Teens should stay well hydrated, especially if playing any sports (6-8 cups). If playing any sports, teens should add up 1-2 cups every 20-30 mins.
• Teenagers should change sugar-drinks for water or at least not sugar-enriched liquids such as natural juices, light soy milk. 
• Because teenagers are in the middle of the growing process, they need certain nutrients such as phosphorus and calcium. These two growing ingredients can be obtained by having 1-2 cups of whole milk a day.

Healthy eating

• Teens should eat vegetables as they are packed with important nutrients like vitamins, minerals, and fiber while promoting a healthy body weight.
• Teens should eat enough fiber and proteins. Fiber can be found in vegetables, whole grains, and fruits, and proteins in sources like eggs, chicken, beans, and nuts. These important nutrients can also help to feel full between meals and prevent overeating. 
• Teens should cut back on processed foods such as fast food and chips. They are highly caloric and addictive and not helping to keep a healthy mindset. 
• For teenagers, cutting back on sugar-enriched foods such as candy, sugary baked goods, cookies, sugary cereals, and other sweetened processed foods is essential. If feeling hungry between meals, a good strategy is substituting those sugar-enriched foods for 1 piece of any favourite fruits.

Exercise

• Provided that there is no medical condition that limits a regular activity, teenagers should add up any physical activity to their daily routines. The simplest way is to substitute or complement any routine, such as school, group, or extra scholar activity, with playing in the park or walking with friend/s or pet, for example.

Sleeping time

• Teenagers should get enough sleep (9-10 hours per day) as this is essential for maintaining a healthy body weight.

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