By Your 16-year-old daughter is not alone in her desire to Weight Lose. Teenage females are prone to obsessing over their appearance, particularly their body form in contrast to their classmates and media depictions.
Many teenagers try to reduce weight by skipping meals, avoiding certain food groups, or going on a crash diet. These behaviours, however, may have both acute and long-term health repercussions. If your teen expresses a desire to reduce weight, rather than going on a rigorous diet, encourage her to make healthy lifestyle adjustments so that she can maintain a healthy weight. To determine a healthy weight for your teen, speak with a doctor or a dietitian.
Nutritional Needs for a 16-Year-Old Girl
Depending on her level of exercise, a 16-year-old girl requires between 1,800 and 2,400 calories a day. To reduce weight, aim for the lower end of the range, but stay away from extremely low-calorie diets, which are likely to be deficient in critical nutrients for teenagers.
A minimum of 46 grammes of protein and 28 grammes of fibre per day should be consumed by teenage girls. Calcium and iron are two elements that are very crucial for teen girls’ health yet are frequently deficient in their diets. A 16-year-old female need 1,300 milligrammes of calcium every day, as well as 15 milligrammes of iron.
A teen girl should consume 1,800 calories per day, divided into three nutritious meals and two snacks, to Weight Lose while satisfying all of her nutritional needs.
Start With a Healthy, Protein-rich Breakfast
Teenagers frequently skip breakfast, according to a 2013 study published in the American Journal of Clinical Nutrition, and this habit is strongly linked to obesity. A high-protein diet can minimise nighttime eating and limit daily appetite, according to one study. Protein-rich breakfast items include eggs, ground turkey, whey protein, low-fat cottage cheese, and low-fat Greek yoghurt.
Lunch Choices for a Weight Lose Diet
A nutritious lunch on a weight lose programme should include a lean protein, a modest quantity of whole grains, a fruit, a vegetable, and, if possible, a low-fat dairy product, whether from the school cafeteria or a brown bag. A turkey sandwich on whole-wheat bread, carrot sticks, an apple, and a carton of low-fat yoghurt may make a nutritious brown bag lunch.
A salad with romaine lettuce, grilled chicken, and low-fat dressing, as well as a whole-grain roll, a cup of berries, and a glass of low-fat milk, or half of a whole-grain pita filled with hummus, an ounce of low-fat feta cheese, cucumbers, and grape tomatoes, with 1 cup of grapes and a cup of vegetable soup, are two other options.
Healthy Dinner Choices
Finish the day with a nutrient-dense dinner of a 6-ounce salmon fillet with steamed broccoli, a medium baked sweet potato with a teaspoon of butter, and a leafy green salad for roughly 500 calories.
In a whole wheat tortilla, make a quesadilla with 2 tablespoons cheddar cheese and a half cup of black beans. For another dinner under 500 calories, top the quesadilla with salsa and serve with a salad.
Snacking for a 16-Year-Old Girl
If your meals are between 400 and 500 calories apiece, you should be able to include two 150- to 200-calorie snacks into your diet plan during the day. Choose nutrient-dense snacks like low-fat yoghurt, cottage cheese, veggies and hummus, or 1 ounce of plain roasted nuts to make them count.
Avoid snack items like cheese crackers, chips, cookies, granola bars, and soda, which are high in empty calories. In addition, calorie-dense coffee drinks, juices, and sports drinks add calories with little to no nutritional benefit.
Exercise for a Healthy Weight
Maintaining a healthy weight requires staying physically active. On most days of the week, teens should engage in one hour of physical activity. Encourage your teen daughter to be active by playing a sport or participating in an activity she enjoys, such as dance, if she wants to reduce weight.
It also doesn’t have to be a formal activity. Take a walk after supper or play hoops in the driveway with your teen. A word of caution: If you suspect your daughter is obsessing over her fitness programme or exercising compulsively, get medical advice.
