The most successful weight loss plans for teens are the ones that they will stick with. No matter how good the plan is, if they wont follow it, it wont work. The key to a successful weight loss plan for teens is to create a plan that has flexibility as well as structure.
The structure gives you the rules to follow to lose weight. Healthy weight loss plans for teens call for slow but steady weight loss. One to two pounds a week is the recommendation by most health professionals. Anything more is water weight or muscle loss and we don't want that. One pound of body fat contains 3,500 calories. In order to lose that one pound, you must burn 3,500 calories more than your body normally does.
A teen has different caloric needs than an average adult. An average adult may burn between 2,000 and 2,500 calories per day. An active teen may burn more. In order to figure out how many calories you burn a day, you must keep track of everything you eat for a week. Weigh yourself at the beginning of the week. Then write down everything you eat, each snack, each little taste, you need to track it all. At the end of the week, add up all the calories and divide by seven. That will give you your average number of calories per day. Then weigh yourself again. If you have maintained your weight, then you know how many calories you burn per day.
Reduce your average calories per day by 500. Let's say your number of calories burned is 2,500. If you reduce your calorie intake by 500 each day, you will be on track to lose one pound of fat in a week. You can reduce your calorie intake by more than 500 and lose more weight but it is not recommended to consume less than 1,200 calories per day. At amounts lower than that, your body starts to be deprived of essential nutrients that it needs. Plus you cannot sustain that very long and once you stop, you will most likely start eating again and gain the weight back.
Flexibility is the key to successful weight loss plans for teens. Flexibility is what keeps you doing the plan. The main reason people cheat on diet plans is that they feel deprived of something and binge and eat it, losing ground on their plan. When you work in the flexibility to eat the foods you like, it is easier to stay to the plan.
How can you eat what you like on a diet? For the most part, you can eat anything on a diet meal plan, you just have to eat it in moderation. When you plan for your treats and work it into your weight loss plan, it becomes a part of it, not a binge.
Another key to weight loss plans for teens is exercise. Exercise should be a major part of any weight loss plan. Exercising can help burn some of those 500 calories. So you don't have to reduce your calorie intake as much or you can lose weight faster when you exercise.
After you have the amount of calories you need to lose weight, you need to construct meals around that number. When you plan meals ahead of time you can work in the flexibility and the structure. You can shop for all the food ahead of time and don't have to worry about falling off the weight loss plan because you had to make last minute meal decisions.