The Best Diet For 16 Year Old Girls Who Want To Lose Weight

The Best Diet For 16 Year Old Girls Who Want To Lose Weight

So, your daughter wants to lose weight. That’s far from rare – more and more young people are becoming aware of their bodies and wish to lose weight.

It’s usually much harder for teenagers to lose weight, especially on their own. When they try to lose weight on their own, they tend to skip meals, crash diet, calorie restrict, over exercise, and more.

Unsupervised weight loss for teenagers can be dangerous, and more often than not it can lead to eating disorders.

more: 6 Proven Ways To Lose Belly Fat

As a parent, it is important for you to encourage healthy eating habits to help your teenager lose weight.

The Best Diet For A 16 Year Old Girl

What does a 16-year old’s diet need?

16-year-old females should be eating anywhere from 1750-2350 calories a day, depending on their activity level.

The more active they are, the more calories they will need to eat. Calorie restriction is never healthy for a growing teenager.

more: 5 Scientifically Proven Ways To Lose Belly Fat

Especially while in school, they will not be able to focus properly, and it can negatively affect their growth and development.

Teenagers need a diet that is high in fiber, calcium, protein, iron, and healthy fats. They also need various vitamins such as Vitamins A, C, and B vitamins.

Don’t Skip Breakfast

Breakfast is a vital part of the day for everyone, especially teenagers. Skipping breakfast actually prevents weight loss, because it can make a teenager’s body go into starvation mode.

more: The Best Natural Tips To Lose Belly Fat

Starvation mode is where your body holds onto calories instead of burning them because it is unsure of when the next time it will receive food.

Eating breakfast consistently lets the body know that it can depend on you to nourish it every morning.

Protein packed breakfasts are always great for energy and weight loss. A good breakfast would be around 500 calories.

more: You Can Achieve Rapid Weight Loss With The Information In This Article

A bowl of oatmeal with fruits, nut butter, and seeds is filling and nutritious. A smoothie is also a quick and easy breakfast that your teenager can take to school with them when they’re in a rush.

Pack it full of fruit (frozen or fresh), chia or flax seeds, fresh greens such as spinach, and protein powder if they want. You could even add ingredients such as Greek or coconut yogurt.

more: The Worst Foods That Increase Your Body Fat Percentage

Healthy Lunches That Can Get Her Through the Day

Lunch is another important meal that shouldn’t be missed. Chances are your daughter will be eating lunch during school.

It’s important to make sure that she has a nutritious lunch ranging from anywhere between 500-700 calories.

Some healthy lunch ideas are whole grain sandwiches with mustard, veggies, and other toppings of her choice, wraps, leftovers from dinner, veggies with hummus, boiled eggs, salads, and whatever other foods she enjoys to eat.

more: Lose Weight Fast With This 7 Day Meal Plan

An important part of eating healthy is to eat foods that you enjoy, therefore always ensure that your daughter has a lunch that she will look forward to eating.

Satisfying Dinner That’s Still Healthy

Dinner is the last meal of the day, and it’s just as important as breakfast and lunch. Dinners should be hearty, and satisfying.

They should range anywhere from 500-800 calories. Some healthy dinner examples that you could make are chilis, corn chowder, pita pizzas, burritos, rice with stir-fries, baked potato wedges, lasagnas, lentil soups, grilled salmon with salads, casseroles, burrito bowls, chickpea patties, and much more.

Find recipes online and recreate some of your daughter’s favorite foods, just make a healthier version.

more: The 21 Best Foods For Fast Weight Loss

If your teenager enjoys cooking, try having a few nights a week where you make dinner together. Being a part of the cooking process is always fun and it’s a great way to keep her on track.

more: Take The Quiz – Do You Know The Unique Veggies That Burn Abdominal Fat?

Stock the House with Healthy Snacks

One of the most important parts of losing weight is having healthy food around. If the house is full of healthy food, that is what your daughter will eat.

Resist buying junk food, even if it is for yourself. That can be tempting to your daughter, and she needs the support of you eating healthy with her.

Buy lots of fruits and vegetables, these are the best snacks to eat. Other great snacks are rice cakes, crackers, hummus, pretzels, applesauce, energy bars, nuts, and seeds.

more: Dietary Recommendations For Healthy Children

You can also make a batch of healthy homemade cookies and desserts for a treat sometimes. For example, you could make raw bliss balls in a food processor. Use ingredients such as dates, oats, and peanut butter for a delicious, simple, and healthy snack.

Don’t Forget Exercise

Exercise is still an important part of weight loss, but there shouldn’t be a huge focus on it.

more: Teen Diets And Weight Loss

If your daughter lives close to school, a good exercise could be walking or biking to and from school.

Joining a sports team at school such as rugby, soccer, or track running is a great form of exercise that she can do with friends.

If she already has to do an hour of gym every day for a mandatory school class, that’s great for her and will speed up her weight loss.

more: Teen Weight Loss: Healthy Habits Count

Finally structure is very important, so stay consistent with the new habits you help her form.

In summary…

The Best Diet For 16 Year Old Girls To Lose Weight

  • Make sure she’s getting at least 1750 calories per day to keep her healthy
  • Don’t skip breakfast she needs a healthy meal in the morning.
  • Pack her a healthy lunch that satisfies and doesn’t lead to cravings.
  • Make healthy choices on the dinner menu
  • Stock your house with healthy snacks so that it’s easier for her to eat healthy

diet for 16 year old girl to lose weight

30 comments… add one
  • lorelai July 17, 2017, 4:34 pm

    you can this even fun by preparing healthy snacks with your teenage girl. she’ll learn to appreciate your effort and will surely keep this healthy lifestyle as she grows up

  • edith July 16, 2017, 10:20 pm

    it’s not enough that we teach our children what to eat, it is very important that we do what we say so they’ll copy what they see.

  • dahlia July 16, 2017, 4:47 pm

    always stock up on healthy snacks and take those junk food away.

  • allison July 11, 2017, 1:53 pm

    make sure your not depriving them so much of the calorie she needs

  • olive July 9, 2017, 2:18 pm

    eat healthy. this the most effective way of teaching your child. they copy what you do.

  • hannah July 4, 2017, 3:44 pm

    it’s best that you stock up on healthy snacks so they won’t have a choice but to eat them as opposed to eating junk food just cause they’re too available in your pantry.

  • dana June 29, 2017, 3:07 pm

    never allow your children to skip meal especially before leaving for school

  • tammy June 28, 2017, 3:46 pm

    i always prepare my kids’ lunch and snacks. now i will try to add more healthy picks from now on.

  • bella June 27, 2017, 3:22 pm

    it’s better that you set an example eating and living healthy

  • grace June 26, 2017, 2:39 am

    eat your breakfast everyday and try to be as active as you can

  • erin June 19, 2017, 11:48 pm

    stock up on healthy snacks and try to make your own food for the family. that way, you know you’re giving them healthy meals

  • raquel June 14, 2017, 7:08 pm

    if they have only the healthier foods available at home, they will get used to them and will not be tempted having junk foods.

  • amara June 8, 2017, 12:13 am

    best thing you can do is provide healthy options at home and set an example

  • demi June 6, 2017, 9:42 pm

    keep your household healthy by example

  • vivian June 5, 2017, 10:04 pm

    do some light exercises, just as long as you’re mobile instead of nust sitting on the couch watching tv or playing games on your gadget

  • rianna June 1, 2017, 9:51 pm

    stocking up the house with healthy snacks instead of junk food is absolutely the best advice

  • Joselle June 1, 2017, 12:20 am

    proper exercise is as important as a healthy diet

  • iya May 30, 2017, 9:17 pm

    never skip breakfast and choose to eat healthy snacks in between. these will help a lot!

  • clarence May 29, 2017, 7:04 pm

    as they say…prevention is better than cure. train your child early on so you won’t have to deal with this when they grow a bit older.

  • wilma May 28, 2017, 11:23 pm

    i am definitely sharing these to all my mom friends!

  • esther May 25, 2017, 5:47 pm

    practice eating healthy and you teens will get the same habit.

  • hadley May 24, 2017, 11:24 pm

    stock up on healthy snacks instead of chips and chocolates

  • abby May 22, 2017, 7:57 pm

    avoid sugary snacks and choose healthy ones like nuts, etc

  • mary anne May 21, 2017, 4:25 pm

    opt for a healthy snack, keep away from junk food

  • lanie May 18, 2017, 1:49 pm

    never skip breakfast!

  • pilar May 16, 2017, 6:38 pm

    teens need enough rest and sleep for energy

  • stephanie May 15, 2017, 9:56 am

    are 16-year olds supposed to be too conscious?

  • candelaria May 11, 2017, 2:23 pm

    indeed the best diet tips there is!

  • myrna May 10, 2017, 3:15 pm

    i’m so excited to share this with my teenager and mom friends too! (:

  • emily May 9, 2017, 4:00 pm

    never skip breakfast. it’s the most important meal of the day!

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