8 Best Tips for TEENAGERS to LOSE WEIGHT FAST

how to lose weight fast as a teenager
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Losing weight is not only beneficial for adults, it is also beneficial for teenagers! Losing excess body fat can improve your health and help boost your self-confidence and self-esteem.

Weight loss may sound daunting for some people because no matter how hard you try, you don’t seem to be losing weight.

It is crucial for teenager to lose weight and burn fat the healthy way through a change of lifestyle and eating proper diet that nourish your growing bodies that you can follow long term.

Here are the 8 best tips to lose weight fast as a teenager:

1. Change Your Mindset

In my opinion, the most important factor to lose weight fast is your mindset. Changing your mindset will lead to a change in your lifestyle and you will start following a proper diet.

Yes, I know changing your mindset is not as easy as a-b-c. With dedication, determination, discipline and diligence, you can change your mindset.

Take a look at this weight loss pyramid:

how to lose weight fast teenager


As a teenager growing up, this is the best and easiest time for you to change your mindset.

Only once you have changed your mindset to lose weight, then you will be able to follow a proper meal plan, sleep sufficiently and begin exercising.

2. Set Realistic Weight Loss Goals

A realistic weight loss goal is a goal that you can achieve and is… realistic. The best way to set realistic goals is to use the SMART way.

According to this article, SMART goals are:

  • Specific (simple, sensible, significant).
  • Measurable (meaningful, motivating).
  • Achievable (agreed, attainable).
  • Relevant (reasonable, realistic and resourced, results-based).
  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).
SMART goals

Realistic weight loss goals will lead to realistic weight loss results. On the other hand, un-realistic weight loss goals is only achievable in your dreams.

To set realistic weight loss goals, you need to understand that weight loss is a marathon, not a sprint.

Weight loss takes times and effort; weight loss is not a journey, weight loss is a change of lifestyle.

Example of realistic weight loss goals:

  • I want to lose 15 kg in 3 months and improve my fitness.
  • I want to lose 6 kg in a month.

Example of un-realistic weight loss goals:

  • I want to lose 20 kg in a month.
  • I want to build 6-pax abs in 2 weeks.
  • And so on…

Determine your Healthy Target Weight for Your Height

As you know, every individual is different from each other. Therefore, you need to determine your healthy target weight for your height.

I have a simple and easy method for you to know your healthy target weight for your height.

how to lose weight fast teenager

Male and female healthy target weight is calculated by removing the first digit from your height and -5 for male and -4 for female, respectively.

For example:

  • If you are a male, 180 cm tall, your healthy target weight for your height is about 75-80kg.
  • If you are a female, 170 cm tall, your healthy target weight for your height is about 66-70kg.

Set Small and Manageable Weight Loss Goals

As a teenager wanting to lose weight, a small and manageable weight loss goal is to lose 1-2 kg per week.

This is a healthy way to lose weight and it will quickly add up over the weeks and months, remember weight loss is a marathon, not a sprint!

Besides, your weight loss won’t be consistently 1-2 kg per week, it is up and down, can be more or less or even stagnant for awhile. Don’t worry about it, it is a normal weight loss process.

When you achieve your small goals, you will feel more motivated to set and achieve more goals.

Don’t feel frustrated that you don’t see weight loss results even if you are doing everything right, here’s why you may not be losing weight.

Track Your Progress

Tracking your own progress is a great way to be accountable of your weight loss progress and results.

When you start writing down what you eat in every meal and its calories, you become more aware of how much calories you are eating.

Write down what you eat, exercise you do, body measurement and body weight. You can write down on a paper or use a notepad app to help you record down everything, whichever is more convenient for you.

Do weigh yourself once a week in the morning, at the same day and time every week.

Here’s what you should be tracking for weight loss other than your weight:

weight loss tracking progress
Image Credit: CarterGood

3. Follow a Proper Healthy Diet

Following a proper meal plan can be tough and challenging when you are frequently munching down on high-calories food such as potato chips, pizza, donuts, bubble tea, cakes, fried chicken, etc…

Whether you like it or not, you must limit consumption of high-calories food to effectively lose weight as a teenager. It is delicious, but extremely high calories.

Here are some simple tips for you to follow a proper healthy diet:

  • Restrict consumption of high-calories food such as sugary food and drinks, fried food, oily foods, fast food, donuts, etc…
  • Limit consumption of dairy products.
  • Eat everything in moderation.
  • Don’t starve yourself just to lose weight.
  • Drink plenty of water 2–3 litres per day.
  • Eat fruits and vegetables.

Sometimes no matter how hard you try, you still have strong cravings to keep munching on high-calories food. Don’t fret! I have a meal plan that you can eat 3-4 times a day to lose weight and stay healthy.

A healthy meal plan will provide your body with the sufficient nutrients it needs on a daily basis.

healthy meal plan

Don’t change your lifestyle and diet cold turkey, change it gradually over time. Let your body to slowly adapt to your new diet/meal plan.

Lastly, try not to eat too much at night nor eat when you are bored or feeling down/moody.

4. Sleep Enough Every Night

I am sure you are guilty of not sleeping enough almost every night or maybe not… Sleeping 6-8 hours every night is as crucial as eating a healthy meal and exercising.

Having an afternoon nap is good to boost your mood and increase your energy level, but this doesn’t replace a good night’s sleep.

When you are sleeping, your body remains active; your body repair and rebuild your cells along with regulating your mood and emotions. Getting enough sleep is important for your body to function normally.

Since we spend 1/3 of our lives sleeping, it is vital to have a good bed for a quality sleep every night.

Consequences of lack of sleep:

  • Feeling tired and sleepy throughout the day (drowsiness).
  • Increased irritability.
  • Moody.
  • Lower cognitive performance.
  • Impaired concentration, reasoning, alertness, judgement and attention.
  • Can lead to increased risk of health problem such as high blood pressure, heart attack, obesity and stroke.
  • Increased wrinkles.
  • Can make you gain weight!

As a teenager wanting to lose weight, having a good night’s sleep should be your utmost priority!

When you lack of sleep, your body tend to have increased appetite and cravings for high-fat and high-carbohydrates food which causes you to eat and eventually leading to weight gain.

5. Exercise Regularly and Consistently

As a teenager, the word ‘exercise’ can be daunting and intimidating because you never exercise in your life, other than exercising your jaw muscles I guess…

You need to start exercising on a regular basis and stay consistent to lose weight and be fit. Try to exercise at least 3 times a week for about 30-60 minutes a session.

It doesn’t matter you do at-home body weight exercises, brisk walk, jogging, swimming or stairs climbing; you will lose weight and become fitter.

You can join a sports team, gym or fitness club to develop a healthy fitness routine. Heck man! You can even get a group of friends to exercise together.

Benefits of Exercising Regularly:

  • To become fit and stay healthy.
  • Lose weight and manage your weight.
  • Have stronger bones, muscles and joints.
  • Lower risk of heart attack and stroke.
  • Reduce cholesterol level.
  • Lower risk of developing type 2 diabetes.
  • Increased sense of wellbeing.
  • Feel happier and more fulfilling.
  • Improved mood.
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6. Don’t Fast nor Starve Yourself

I don’t recommend fasting nor starving yourself to lose weight, it is not a healthy way to lose weight. Better to lose weight the healthy way than to suffer because you did it wrong.

Fasting helps you to lose weight quickly initially, after that, you won’t lose weight anymore.

This happens because your body has adapted to the ‘lack of calories intake’ by reducing your body’s metabolism rate. Consequently, you won’t lose weight anymore.

Eating isn’t what makes you gain/lose weight, the difference between your calories consumption and calories expenditure is the indicator of your weight loss progress.

Following a healthy meal plan can help you lose weight and stay healthy along with sustaining the weight loss results you achieved.

healthy meal plan

If you noticed an instant weight loss results when you just start changing your lifestyle is probably because of loss of water from your body instead of burning fat.

Apart from losing water from your body, you can lose muscle too! It is crucial to maintain your muscle mass and burn fat when you are losing weight.

If you are not eating enough, your body breaks down muscle tissues to feed your body to obtain its sufficient nutrient requirement.

  • Weight loss means you lose water, muscle and fat.
  • Fat loss means you lose fat only.

Example of a female with similar weight, but lower fat percentage:

muscle mass vs body fat same weight female

So now you know why you can’t gauge your weight loss progress by looking at the weight only.

When you build muscle mass while burning fat and eating healthy diet, your body will gradually shape-up.

7. Don’t Compare Yourself to Others

As a teenager who wants to lose weight, don’t compare yourself to others. You are you, a unique individual.

Your own progress is your progress, it can be quicker or slower than others. Just be yourself and enjoy the weight loss process.

be yourself love yourself

Tips on how to stop comparing yourself to others:

  • Don’t look at others and think about them, just think of your own progress and results you have achieved thus far.
  • Be grateful of yourself and your body.
  • Everyone has their own flaws, no one is perfect.
  • Follow people who inspire you, educate you and make you grow.
  • Ignore the haters and naysayers.
  • Be yourself.

8. Reward Yourself

What’s the best feeling whenever you achieve your small and manageable weight loss goals? Obviously, rewarding yourself with some cheat day or cheat meals.

There’s no harm in having a cheat day once or twice a month to reward yourself for your own hard work.

If you are not into cheat day as a reward, anything else would be great too!

Example of great self-reward:

  • New clothes.
  • Relaxing massage.
  • Go on a vacation.
  • Getting praise from your friends and family.
  • A new look of yourself.
  • A free 8-weeks running plan for you to start running and lose weight below!
Are you ready to start running and lose weight?
Subscribe to receive a free 8-weeks training plan for you to start running and begin your weight loss journey!
Includes email updates. You may unsubscribe at any time.

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