What should be the Average Weight Loss Plans for Teenagers?

Every teenager should know about Weight Loss Plans for Teenagers. Losing weight in a healthy way is always beneficial for people of all ages.

It helps in boosting your self-esteem when you feel healthy from inside, therefore there must be a proper guideline that you should follow in your growing ages, which is the age between 12-18.

However, most people often feel frustrated when they do not feel any changes in the first few days. But, the truth is there is not any fastest way to lose body fat and it requires years and years of sheer dedication to achieve a certain result.

Anyone who has tried their hands at losing weight knows that it is quite a difficult task and it requires lots of hard work and dedication. So, before you jump into making a rigorous diet and workout plan, start changing the small habits of yours that lead to an unhealthy lifestyle.

For example, avoid having your lunch or dinner while watching television, stop having soda while eating your food, instead drink a glass of water, walk whenever it is possible. This article will help you achieve your goal in a healthy way possible.

Benefits of Maintaining a Healthy Weight

The teenager is a very crucial phase in anybody’s life. This is the phase where your body starts changing in different ways and also a phase where you indulge in junk foods the most.

Research has said that leading an unhealthy lifestyle can reduce someone’s lifespan by a significant number. It leads to diseases like diabetes, high blood pressure, and other heart diseases.

Therefore, it is necessary to maintain a healthy weight to avoid such health risks. Here are some of the benefits of switching into healthy habits:

• Most of the time teenagers end up eating snacks that have too many calories and less nutritional values which leads to an increase in body weight in an unhealthy way. So, switching to healthy snacks will help in maintaining the correct weight and also add nutrition to your body
• This stage of life involves so much of running around and playing and for which one must have energy-giving drinks or foods. But, teens often rely on soft drinks for that but instead start having coconut water or fruit juice, or any kind of healthy drink.
• Since this is the age where your body undergoes various physical and hormonal changes it is very important to give your body proper nutrients and minerals. The body needs the right amount of proteins, minerals, carbohydrates, and iron to function. Foods such as red meat, fish, vegetables, and dairy products are very beneficial.
• Switching to healthy foods will help in the growth of stronger bones and muscles. Diet rich in mineral and vitamin also ensures that you grow stronger bones and muscles.
• A healthy diet also enhances your immune system. Fruits and vegetables have antioxidants in them which helps in building new cells and directly leading to a better immune system.
• Last but not least it helps in boosting your self-confidence. Teenager especially often gets bullied at school for being overweight or underweight or for having acne in their face. Therefore, maintaining a healthy weight will automatically solve these problems.

What should be the Average Weight for teens?

This answer is dependent on multiple factors. Gender, age, height, diet, and level of physical activity are some of the factors. Teenager’s weight varies year to year and they only attain a stable weight when they reach the age group of 18-21.

To achieve a healthy body you should consider weight but it should not be considered as the only factor as an athletic teen with muscles will weigh significantly more than an average teen of the same height.  This is because muscle cells weigh more than fat cells and thus the difference.

For uniformity, we use the conventional BMI system of measurement to determine a healthy weight, overweight, or underweight conditions. BMI which stands for Body Mass Index is the ratio of mass in kilograms to the square of height in meter.

Below we have given age-specific BMI particular for boys:

• If you are 13 years old, your BMI should be anywhere between 15.3 to 21.5
• If you are 14 years old, your BMI should be anywhere between 16 to 23.5
• If you are 15 years old, your BMI should be anywhere between 16.7 to 23.3
• If you are 16 years old, your BMI should be anywhere between 17.3 to 24.1
• If you are 17 years old, your BMI should be anywhere between 17.7 to 24.8
• If you are 18 years old, your BMI should be anywhere between 18.2 to 25.5
• If you are 19 years old, your BMI should be anywhere between 18.7 to 26.2

Anything above the specified BMI is overweight and anything below it is underweight.

Below are the age-specific BMI particular for girls.

• If you are 13 years old, your BMI should be anywhere between 15.3 to 22.5
• If you are 14 years old, your BMI should be anywhere between 15.8 to 23.2
• If you are 15 years old, your BMI should be anywhere between 16.3 to 23.9
• If you are 16 years old, your BMI should be anywhere between 16.8 to 25.5
• If you are 17 years old, your BMI should be anywhere between 17.2 to 25.1
• If you are 18 years old, your BMI should be anywhere between 17.5 to 25.6
• If you are 19 years old, your BMI should be anywhere between 17.8 to 26

Anything above the specified BMI is overweight and anything below it is underweight.

Primarily, the best way to determine your weight is by being examined by a registered dietician. You should visit a dietician every year to keep track of your physical growth relative to your weight and age.

Below we have included the average weight chart for boys relative to age and height :

• If you are in the age group 12-13 your height should be between 58 to 62 inches and your weight should be between 85-100 lbs.
• If you are in the age group 14-15 your height should be between 63 to 66 inches and your weight should be between 105-125 lbs.
• If you are in the age group 16-17 your height should be between 67 to 70 inches and your weight should be between 130-150 lbs.
• If you are in the age group 17-18 your height should be between 68 to 70 inches and your weight should be between 150-160 lbs.

Below we have included the average weight chart for girls relative to age and height :

• If you are in the age group 12-13 your height should be between 58 to 62 inches and your weight should be between 85-100 lbs.
• If you are in the age group 14-15 your height should be between 63 to 66 inches and your weight should be between 105-125 lbs.
• If you are in the age group 16-17 your height should be between 67 to 70 inches and your weight should be between 130-150 lbs.
• If you are in the age group 17-18 your height should be between 68 to 70 inches and your weight should be between 150-160 lbs.

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How to Lose Weight Fast

As we have already discussed, the Teenager is a phase where the body goes through many changes physically. It the phase where the body needs proper nourishment the most.

Lack of proper nourishment, exercise, and an increased intake of junk foods can lead to obesity at a very young age. So, if you are facing problems during your growing ages we are here to help you out with that!

1. Avoid skipping meals

The first step of weight loss plans for teenagers is not to skip meals. Though it may look like skipping meals will help you to reduce your weight, it is the opposite in reality.

Many teens skip their breakfast for various reasons, which is a very unhealthy habit. Having your breakfast within 60-120 minutes of waking up improves the metabolic rate of your body, thus burning more calories throughout the day.

Moreover, when you do not take your breakfast, you give your body the message that it has to save energy rather than burning calories. Apart from this, skipping breakfast will increase your hunger, resulting in an intake of more food throughout the day.

You should try to consume a balanced breakfast, comprising a sufficient amount of protein, fiber, and carbohydrates. Try to take frequent and light meals at regular intervals. This will help in stabilizing your sugar level as well as lower your BMI. Having 5-6 meals at an interval of 3-4 hours is a great habit to lose weight.

2. The Essentiality of Nourishing Foods

Looking for calorie content in food before consumption is important but focusing on that only can make you miss out on essential nutrients. Choosing nutrient-rich foods including minerals, fibers, and vitamins is the key to achieving a great body.

Different age group requires a different dosage of essential nutrients. Teenagers require an adequate amount of nutrients such as phosphorus and calcium for their proper physical growth and mental development.

Consumption of fruits, vegetables, minerals,  healthy fat, and wholesome protein sources initiates healthy weight loss as well as provides for the daily nutrient requirement of the body.

Fiber-rich foods such as fruits, vegetables, and whole grains and protein-rich foods such as nuts, beans, chicken, and egg will keep you full between meals and prevent you from overeating.

Fiber also helps in digestion and regular bowel movements. On the other hand, protein-rich foods such as eggs, meat, fish, lentils, beans, etc. also help in reducing body weight.

3. Try to Stay Hydrated 

You may not believe it but water is a magic ingredient that will help you throughout the process of the fastest way to lose body fat. Drinking a good amount of water will reduce the urges to snacking and will keep your body bloated throughout the day.

It also helps to flush out the toxins inside your body. Try to replace your soft drinks with a bottle of water, as it will reduce the consumption of calories to a great extent. Make a habit of consuming 2-3 Liters of water in a day.

Consuming a good deal of water is also beneficial for your kidneys. If you do not like to drink plain water then you can mix some fruits in it. Such as mint and lemon or, cucumber and lemon.

4. Exercise on a Daily Basis

In this article on weight loss plans for teenagers, the fastest way to lose body fat is to exercise regularly. This is the best way to shred loads and loads of calories each day.

You do not have to join the gym or a sports academy to lose weight. A stroll in the neighborhood every day would also do good but make sure you are doing it regularly and for at least 1 and a half hours.

Also, if you are doing exercises every day try to add those workouts which you enjoy the most. And, make sure you do them at least 3-4 times a week for about 30 minutes. You can try to swim, jog, do yoga, or dance.

The key ingredient is to not sit ideally and start doing more physical activities. For example, indulge yourselves in activities like gardening. These activities will not only help to reduce weight but also help in strengthening the muscles and will lift up your mood too,

5. Steer Clear of FAD Diets

If you have done some research about immediate weight loss, you have come across the term “FAD” diet at least once. There are several kinds of FAD diets, they are even promoted by popular celebrities.

Fad diets may help you to lose weight significantly in a short span but are not sustainable in the long run and can even be harmful to your health.

Overly restrictive diets do not provide all the essential nutrients your body requires for its normal functioning and the nutritional imbalance can also cause you to gain weight in the same amount of time you have lost it.

Moreover, these types of diets are hard to stick to and teens should be encouraged to a path of healthy weight loss instead of these short cut ideas.

6. Reduce the Intake of Added Sugars

Teenagers have a tendency to eat foods with high sugars. These added sugars are not only responsible for increased glucose level in blood but also results in increased body weight.

Reducing the intake of these unhealthy high-sugar foods such as cookies, candies, sweets, chocolates, etc. and replacing them with protein and fiber-rich foods such as fruits is a must for weight loss plans for teenagers.

These high-sugar foods increase your appetite thus, you feel hungry throughout the day and result in overeating. Added sugar foods also affect your daily performance, efficiency, and mood.

7. Reduce the Intake of Soda and Sweetened Beverages

One of the most effective weight loss plans for teenagers is to restrict the consumption of sodas and sweetened beverages such as fruit drinks, energy drinks, sweet teas, etc.

These sweetened drinks may result in weight gain and also causes other health conditions such as diabetes, acne, fatty liver, cavities, etc. Instead of consuming sodas, you can make homemade tea, fruit juices, lemonade, etc.

8. Avoid Consuming Processed Food

This is a phase where most of the teens get attached to processed foods. But, one should maintain a perfect balance between consuming both junk and healthy food items.

Consuming too much processed food can lead to obesity. Most of them are low in useful nutrients such as vitamins and minerals and high in calories.

As you are trying to lose weight your meals should only revolve around whole grain food items, vegetables, fruits, and healthy fibers. Although, occasional intake of processed foods like chips, candies, are allowed.

9. Eat Lots of Fruits and Vegetables

In this growing phase, the body needs lots of vitamins and minerals to develop properly. And one of the most trusted sources to get all these from is to have lots of fruits and green vegetables as they are filled with vitamins and minerals.

They contain antioxidants within them which help in protecting the cells from damages. Have at least four to five kinds of fruits and vegetables every day, if possible include them with your lunch and dinner.

You can also make fruit salads and have them instead of oily snacks or, you can put some vegetables in them and make a smoothie out of it. The aim is to eat them but the method of having them is totally up to you.

10. Do not Avoid Carbohydrates and Fats

It may seem that eliminating carbohydrates from your diet is an easy way to reduce fat but that is not true. Just like the other nutrients, carbohydrates are also essential for our body.

You can take whole carbs such as fruits, vegetables, legumes, etc., which are beneficial for our body.

Also, instead of eliminating fats from your diet, replace unhealthy fats such as cheese, butter, vegetable oil, etc. with healthy fats such as olive oil, peanut butter, ghee, rice oil, etc.

11. Practice Having Meal On Time

Most people do not have any proper time for having their meals. This step is often neglected but mind you, it is one of the most important steps when it comes to the fastest way to lose body fat.

Timely meals not only reduce the chances of overeating but it also helps in increased metabolism rate. Also, while eating try to avoid watching television or checking your mobile phone.

Getting distracted while eating leads to improper chewing of food which in turn increases the chances of gaining weight. Therefore, start having your food without television and mobile phone.

12. Do not Take Excessive Stress and Sleep Well

There are plenty of things over which teenagers, especially students feel stressed. Excessive worrying about anything increases the chances of obesity and prediabetes.

Loss of sleep also increases the chances of weight gain. If you do not sleep well, you will feel weary throughout the day, which will prevent you from doing all your regular activities and exercises.

Conclusion

You may have read several articles about body positivity and accepting yourself as you are but that will not change the fact that overweight is equivalent to an unhealthy body.

Awareness about body positivity is as important as losing excess weight to improve health, self-esteem, and overall life. However, the main focus should be on safe and healthy weight loss practices to achieve your long term goal.

Daily exercises and adequate nutrient consumption is the key to achieving a fit body. You should also remember that fit and healthy body does not necessarily mean achieving a certain weight or fitting into a certain size it is about living a better life, free of diseases and disorders.

Lastly, self-love is paramount and you should believe in yourself and stick to your routine, however hard it gets.

FAQs

1. What should be the average weight of a 14-year-old Girl?

Ans: If you are 14 years old,  your BMI (Body Mass Index) should be anywhere between 15.8 to 23.2

2. What weight is considered to be overweight for a teen?

Ans: If you are a teenager and your BMI is above 23 then it is considered overweight.

3. What is the best way to lose fat as a teen?

Ans: As mentioned in the article the best way to get rid of excess fat is to maintain a healthy diet, drink plenty of water, and exercise regularly.

4. What are the ideal exercises to lose weight?

Ans: Walking, jogging, cycling, swimming, and doing yoga are some of the ideal exercises to lose weight

5. How much water should a teenager consume to lose weight?

Ans: Teenagers below the age of 14 should consume 56-64 ounces of water daily. And teenagers, belonging to the age group of 14-18 must consume 64-88 ounces of water.

Weight Loss Plans for Teenagers Tutorial:

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