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Obesity is on the rise for teenagers as well as adults, and the health risks related to being overweight are threatening more and more teens. However, teens have special nutritional needs that make them particularly vulnerable to the dangers of a poorly planned diet. Growth spurts and bodily changes mean that teenagers require high levels of energy, calcium, fiber, and iron, among other nutrients. Here are some teen weight loss tips that can help stay healthy while losing weight.

1. Get More Exercise

Weight loss can be achieved not only by cutting back calories, but also by increasing the number of calories that you burn through exercise. By focusing on weight loss through exercise, you can burn off those extra pounds without cutting back on the essential nutrients that you need. Join a swim team, get your friends together for volleyball matches on the weekends, or simply walk around your neighborhood, but get outside and get moving.

2. Eat More Complex Carbs

Your body uses carbohydrates as a source of energy, which it particularly needs in the teenage years. Simple carbohydrates, like sugars and unrefined flours, give your body a quick jolt of energy that wears off quickly, leaving you feeling drained and hungry once again. On the other hand, complex carbs like wild rice, oatmeal, and cauliflower are broken down by the body more slowly. This gives you long-lasting energy without the sugar crash, and it also makes you feel more satisfied.

3. Don’t Skip Meals

With the pressure of going to school, doing homework, and having a social life, it can be tempting to save time by skipping meals – especially breakfast. However, skipping meals deprives your body of the nutrition it needs, reduces your energy levels, and can send your body into starvation mode, which makes it harder to lose weight.

4. Set Reasonable Goals

If you are determined to lose too much weight too quickly, you are setting yourself up for failure and disappointment. Speak with your doctor to decide upon a reasonable weight loss plan for your situation. Don’t be too hard on yourself – weight loss is tough for teens as well as for adults, and it’s going to take some time to achieve your ideal weight.

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