Teen obesity & weight loss

Teenage obesity is a dangerous — and widespread — problem. Like any weight-loss challenge, there's no magic bullet for teen weight loss.

Have a heart-to-heart

If your teen is overweight, he or she is probably as concerned about the excess weight as you are. Aside from lifelong health risks such as high blood pressure and diabetes, the social and emotional fallout

of being overweight can be devastating for a teenager. You might say, "I can't change your weight. That's up to you. But I can help you make the right decisions."

Dispute unrealistic images

Rather than talking about "fat" and "thin," encourage your teen to focus on practicing the behaviors that promote a healthy weight and satisfaction with body size and shape. Your family doctor can help set realistic goals for body mass index and weight based on your teen's age, height and general health.

Resist quick fixes

Help your teen understand that losing weight — and keeping it off — is a lifetime commitment. Some diets can rob your growing teen of iron, calcium and other essential nutrients. Weight-loss pills and other quick fixes don't address the root of the problem and could pose risks of their own.

Promote activity

Team sports through school or community programs are great ways to get active. If your teen isn't an athlete or is hesitant to participate in certain sports, that's OK. Encourage him or her to walk, bike or in-line skate to school, or to walk a few laps through the halls before class. Suggest trading an hour of after-school channel surfing for shooting baskets in the driveway, jumping rope or walking the dog. Even household chores and video games that require physical movement can help your teen burn calories.

Suggest breakfast

If your teen fights the alarm clock the way it is, asking him or her to get up even earlier to eat breakfast might be a tough sell — but it's important. A nutritious breakfast will give your teen energy to face the day ahead. Even better, it might keep your teen from eating too much later in the day.

Encourage smart snacking

Encourage your teen to replace even one bag of chips or order of fries a day with a healthier grab-and-go option from home:

         Frozen grapes

         Oranges, strawberries or other fresh fruit

         Sliced red, orange or yellow peppers

         Cherry tomatoes

         Baby carrots

         Low-fat yogurt or pudding

Watch portion sizes

When it comes to portions, size matters. Encourage your teen to scale back, eat slowly, and stop eating when he or she is full — both at home and away from home. It might take just one slice of pizza or half the pasta on the plate to feel full.

Count liquid calories

The calories in soda, fruit juice, sports drinks and specialty coffees can add up quickly. Drinking water instead of soda and other sugary drinks might spare your teen hundreds of calories a day — or even more.

Make it a family affair

Rather than singling out your teen, adopt healthier habits as a family. After all, eating healthier foods and getting more exercise is good for everyone — and research suggests that family involvement has a significant effect on childhood weight management.

For example:

         Stock up on fruits, veggies and whole grains. Keep these foods in plain sight, and be sure to set a good example yourself.

         Leave junk food at the grocery store. Healthy foods sometimes cost more, but it's an important investment.

         Keep food in the kitchen. Eat at the kitchen counter or table — not on the couch while watching TV or playing computer or video games.

Be positive

Being overweight doesn't inevitably lead to a lifetime of low self-esteem. Still, your acceptance is critical. Listen to your teen's concerns. Comment on his or her efforts, skills and accomplishments. Make it clear that your love is unconditional — not dependent on weight loss.