Teenage Weight Loss Plan

Rules to Follow - teenage diet plan

1. Follow Height/Weight Charts to Help Set Goals and Monitor Weight Loss

2. Eat a Balanced Diet

3. Lose Weight Mostly by Burning Extra Calories...Which Means Exercise!

4. Go to Bed at the same time and Sleep 6-8 Hours Every Night

5. Drink More Water

Rules Not to Break - teenage diet plan

1. Never Lose More Than 2 Pounds per Week

2. Never Lose Weight by Eating Fewer Calories without Exercising

3. Never Limit or Completely Avoid Eating any Food Group

4. Say No to Fast Foods (at least most of the time say no)

5. Don't Fast or Skip Meals -- The Best Way to Lose Weight is to Eat 5-6 Meals Everyday

6. Don't Let Emotions Drive You to Eat

The Simple Steps - teenage diet plan

1. Exercise

   This is in addition to any physical activity you do during school. You need to combine some form of aerobic exercises with resistance training. This is the best thing for growing bodies.

   Your muscles will become tone and "tight." The more tone your muscles are the more you can control your weight and prevent weight gain.

   Here are some examples:
   

   • Walk with wrist and ankle weights 4-5 times per week for 45 minutes. Walk up hills as your conditioning improves.
     
   • Aerobic class with wrist and ankle weights 3-4 times per week for 30-40 minutes.
     
   • Swimming organized laps 4-5 times per week.
     
   • Circuit Training with Resistance Bands.
     
   • Supervised strength building routine using free weights and machines followed by 1-2 mile jogs, 3-4 times per week.

2. Eat a Balanced Diet and Slowly Reduce Calories

   Reduce your calories by 5% of your normal caloric intake for two weeks. Then reduce your calories by 10% for one week. End with a 15% reduction in your daily calories for one week. That's a total of 4 weeks of a reduced calorie diet.

   Continue exercising and monitor your weight loss. Never lose more than 2 pounds per week. Add calories back to your diet as needed to stay below 2 pounds of weight loss per week.

   Never try a low Carb diet, low Fat diet, or any diet that severely limits one food group.

3. Go on a Diet Holiday

   Every 5th week of dieting, when you're trying to lose weight, stop the calorie reduction and start eating the amount you normally would, but following a more balanced diet.

   Continue exercising during the Diet Holiday.

   Do this for one week and then restart the 4 week calorie reduction plan. Like before, start by reducing your calories by 5% of your normal intake for two weeks, followed by 10% for one week, and then ending with the maximum reduction of 15% for one week. Now repeat the Diet Holiday again.

4. Follow the Diet Cycle

   In case you didn't notice, it's a diet cycle that you're following. You gradually reduce your calories from 5% to 15% of your normal intake over 4 weeks and then start a one week Diet Holiday. Repeat the process until you reach your ideal weight.

   That's it! And, yes, it's that simple. Tone (and maybe build) your muscles, slowly reduce your calories over 4 weeks eating a balanced diet, and end the cycle with a one week Diet Holiday (but keep exercising).

A Physician's Warning - teenage diet plan

This page was written in hopes of providing a safe and effective teenage weight loss plan. I do not support starting a teenage diet plan in any form without parent and family doctor approval.

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