How to Lose Weight as a Teenager
Complete guide to losing weight as a teenager. Growth priority, moderate deficit, and adapted advice. Consult a healthcare professional first.
Calorie calculation examples by profile
Sedentary teenage girl, 15 years old, 143 lbs
Active teenage girl, 15 years old, 143 lbs
Sedentary teenage boy, 15 years old, 165 lbs
Active teenage boy, 15 years old, 165 lbs
Growth comes first
During adolescence, the body is actively growing and needs adequate nutrients to develop properly. A caloric deficit that's too large can affect bone growth, hormonal development, and mental health. This is why a moderate deficit of 250-400 kcal maximum is recommended.
Consult a healthcare professional
Before starting any diet, it's essential to consult a doctor or nutritionist specializing in adolescent health. They can assess whether weight loss is truly necessary and guide you safely.
Focus on healthy habits
Rather than focusing on calories, teenagers should prioritize healthy eating habits: eating more fruits and vegetables, limiting sodas and fast food, having a balanced breakfast, and maintaining regular meal times.
Physical activity is key
For teenagers, moving more is often more effective and healthier than strict caloric deficit. Team sports, swimming, cycling, dancing - find an activity you enjoy. The goal is to move at least 60 minutes per day.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Safe Guide to Teenage Weight Loss
Weight loss during adolescence must be approached with caution. This guide provides advice adapted to this crucial period of development.
IMPORTANT: Consult a Professional
Before any weight loss attempt, consult:
- Your family doctor
- A nutritionist specializing in pediatrics
- A school health professional
Why Caution is Essential
During adolescence, the body needs:
- Calcium for bone growth
- Iron for blood development
- Protein for muscle growth
- Healthy fats for brain development
Risks of Too Large a Deficit
- Growth delays
- Hormonal problems
- Eating disorders
- Fatigue and concentration difficulties
- Impact on mental health
Recommended Approach
- Very moderate deficit: 250-400 kcal maximum, never more
- Physical activity: 60 minutes per day of enjoyable activity
- Balanced nutrition: All food groups
- Adequate sleep: 8-10 hours per night
- Family support: Changes as a family, not solo dieting
Simple and Effective Changes
- Replace sodas with water
- Have a protein-rich breakfast
- Limit screens during meals
- Eat with family when possible
- Have healthy snacks available
When to Be Concerned
Consult immediately if you notice:
- Obsession with weight or calories
- Avoiding meals
- Excessive exercise
- Rapid weight loss
- Significant mood changes
Why Voical Can Help
Voical can help teenagers become aware of their eating habits without obsession. Simple voice tracking allows seeing trends without fixating on every calorie.