Healthy weight loss tips for teenagers

Healthy weight loss tips for teenagers
Healthy weight loss for teens


Weight loss can benefit people of all age ranges. Losing the excess of body fat can not only improve general health but also boost self-esteem and confidence. However, for teenagers, it is important that weight loss is done by making healthy long-term lifestyle changes while continuing with the normal growth process. Here are a bunch of healthy weight loss tips for teenagers.

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General tips

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


  • 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.


  • 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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Important notice

This Online Personal Trainer's approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.

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Comments: 4
  • #4

    VPT (Thursday, 24 December 2020 22:58)

    Hi Latoria! It's our policy not to tackle any under age Health requests, however, due to your special circumstances, invite you to send me an email addressing this concern and I will be providing you with some guidance. Just follow the menu to contact me. Cheers, VPT

  • #3

    Latoria Wilson (Thursday, 24 December 2020 10:44)

    Hello, my name is Latoria wilson, I am 15 years old, I was thinking before the year 2021 starts, I could lose a little bit of weight, was wondering if I could get help from someone to help me, at least lost 140 pounds, I currently weigh 235, and I cant stop the eating habits

  • #2

    Leopoldo (Monday, 26 October 2020 18:04)

    great weight loss article!

  • #1

    Margareth S. (Friday, 02 October 2020 01:25)

    Thanks Virtual Personal Trainer! this article can really help me with my elder daugther who is always asking me how to lose weight. Thanks again!!!!!