Effective Weight Loss Tips for Teens: Nutrition and Diet Insights

I want to lose weight!

Dear Doctor, I am 16 years old, 165 cm tall, and weigh 61 kg.
My goal is to reach 45 kg.
I don't have a genetic predisposition to being overweight.
After graduating from junior high school and through the end of my first year of high school, my weight increased from 55 kg to 61 kg.
I feel very upset; even though it may not be obvious that I weigh 61 kg, I feel fat, especially in my lower body.

I would like to ask about a recent diet plan that many people have tried and found effective.
In the morning, I drink 500 cc of warm water, and for breakfast, I eat any kind of fruit.
For lunch, I have either starch with vegetables or vegetables with meat.
Dinner is the opposite of lunch, but I cannot have starch with meat.
The ratio is 3 parts vegetables to 1 part starch or meat.
During this period, I cannot eat legumes or processed foods, and I choose one day every seven days to eat only vegetables.
I can drink a maximum of 250 ml of milk.

Since I started this diet, I have noticed an increase in acne, but I am having regular bowel movements every day.
I drink a lot of water, over 2000 cc daily.
However, I am troubled by the acne.
Is there anything wrong with this diet plan? Can I really achieve successful weight loss?

Yuan Yuan, 10~19 year old female. Ask Date: 2006/08/23

Dr. Xie Huimin reply Nutrition

Dear Yuan Yuan,
Hello…
1.
Your height is 165 cm, and your ideal weight range is between 54 to 65 kg, which is considered normal within this range.

2.
Most weight loss diets achieve their goals primarily due to low-calorie intake or imbalanced nutrition.
If this diet has low intake of carbohydrates and meats, it falls under a low-calorie diet aimed at weight loss.
Your acne may be caused by an imbalance in certain nutrients.
However, I cannot estimate the calorie content of the diet without knowing your actual intake.
3.
You are currently in a developmental stage, and if your dietary restrictions are too severe, it may hinder your growth and development.
During puberty, metabolism is high, and with proper exercise and dietary control, you can maintain your weight within the ideal range.
Recommendations:
1.
Ensure a balanced intake of food.
2.
If you want to control your weight, limit your daily caloric intake to under 1600 calories.
Suggested daily intake:
- Dairy: 1 serving (240 c.c)
- Staple foods: approximately 2.5 bowls
- Meat: 5 servings, with one serving being about 35 grams of lean meat
- Vegetables: 3 servings, with one serving being about 100 grams
- Fruits: 2 servings, with one serving being about the size of a fist
- Fats: 6 servings, approximately two tablespoons.
3.
Try to avoid fried foods and sugary drinks.
4.
Increase physical activity, aiming for at least three times a week, with each session lasting 30 minutes and a heart rate of 130 beats per minute.
Activities could include brisk walking, stair climbing, jogging, etc.
Best regards,
Hui-Min Hsieh

Reply Date: 2006/08/23

More Info

To effectively lose weight as a teenager, it's essential to adopt a balanced approach that includes proper nutrition, regular physical activity, and a healthy mindset. At 16 years old, with a height of 165 cm and a weight of 61 kg, your goal of reaching 45 kg may not be realistic or healthy, especially considering that your body is still developing. Instead of focusing solely on the number on the scale, it's crucial to aim for a healthy lifestyle that promotes overall well-being.

Nutrition and Diet Insights
1. Balanced Meals: Your current meal plan, which includes a lot of fruits for breakfast and a mix of starches, vegetables, and proteins for lunch and dinner, is a good start. However, it's important to ensure that you're getting a variety of nutrients. Instead of only focusing on fruits for breakfast, consider incorporating whole grains like oatmeal or whole-grain toast, which can provide fiber and keep you fuller longer.
2. Portion Control: The idea of having a 3:1 ratio of vegetables to starch/protein is a good guideline, but it's essential to listen to your body's hunger cues. Eating until you're satisfied, rather than restricting yourself too much, can help prevent binge eating later on.
3. Avoiding Processed Foods: It's wise to limit processed foods and added sugars, as these can contribute to weight gain and skin issues like acne. Instead, focus on whole foods—fruits, vegetables, lean proteins, and whole grains.

4. Hydration: Drinking plenty of water is excellent for your overall health and can aid in weight loss. Aim for at least 2 liters a day, as you mentioned, but also consider the hydration from foods like fruits and vegetables.

5. Skin Health: The appearance of acne can be influenced by diet, but it can also be affected by hormonal changes, stress, and skincare routines. If you notice that certain foods trigger breakouts, it might be worth keeping a food diary to identify patterns. Foods high in sugar and dairy can sometimes exacerbate acne for some individuals.

Exercise Strategies
1. Regular Physical Activity: Incorporating regular exercise into your routine is crucial for weight loss and overall health. Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Strength training exercises at least twice a week can also help build muscle, which can boost your metabolism.

2. Find Activities You Enjoy: Engaging in physical activities that you enjoy will make it easier to stick with your exercise routine. Whether it's dancing, sports, or group classes, find what you love and make it a regular part of your life.

Mental and Emotional Well-being
1. Set Realistic Goals: Instead of focusing on a specific weight, consider setting goals related to your health and fitness, such as improving your endurance, strength, or flexibility. This approach can help you maintain a positive mindset.

2. Seek Support: If you're feeling overwhelmed or struggling with body image issues, consider talking to a trusted adult or a healthcare professional. They can provide guidance and support as you navigate your weight loss journey.

3. Be Patient: Weight loss is often not linear, and it's normal to experience fluctuations. Focus on making sustainable changes rather than quick fixes. Remember that healthy habits take time to develop and yield results.

Conclusion
In summary, while your current meal plan has some positive aspects, it may benefit from more variety and balance. Focus on whole foods, proper portion sizes, and regular physical activity while being mindful of your mental and emotional health. Remember that your worth is not defined by a number on the scale, and adopting a healthy lifestyle is a journey that will benefit you in the long run. If you have ongoing concerns about your diet or skin health, consider consulting with a healthcare professional or a registered dietitian for personalized advice.

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