How can a 15 girl lose weight

Vegetables, fruits, whole grains, healthy fats, and wholesome protein sources are not only nutritious but may also encourage weight loss. For example, the fiber found in vegetables, whole grains, and fruits, as well as the protein found in sources like eggs, chicken, beans, and nuts can help keep you full between meals and may prevent overeating 14 , Plus, research shows that many teens fall short of the recommendations for nutrient-rich foods — making it all the more important to include these healthy foods in your diet Because their bodies are still developing, children and teens need more fat than adults However, cutting out too much fat can negatively impact growth and development.

Rather than drastically reducing your fat intake, focus on swapping unhealthy fat sources for healthy ones. Replacing unhealthy fats, such as deep-fried foods and sugary baked goods, with nuts, seeds, avocados, olive oil, and fatty fish can promote healthy weight loss Teens tend to eat foods high in added sugars, such as candy, cookies, sugary cereals, and other sweetened processed foods. When trying to improve health and lose excess body weight, cutting back on added sugars is essential.

This is because most foods that are high in added sugars are low in protein and fiber, which can cause your appetite to fluctuate and may lead to overeating throughout the day. A study in 16 young women found that those who drank a high-sugar beverage in the morning reported greater feelings of hunger and consumed more food at lunch than those who consumed a lower-sugar breakfast drink High-sugar foods not only drive hunger but may negatively impact academic performance, sleep, and mood in teens 21 , 22 , The pressure to lose weight quickly can cause teens to try fad dieting.

There are countless fad diets — some promoted by popular celebrities. Overly restrictive diets are hard to stick to and seldom deliver all of the nutrients your body needs to function at an optimal level. Plus, eating too few calories can slow weight loss as your body adapts in response to limited food intake Instead of focusing on short-term weight loss, teens should concentrate on achieving slow, consistent, healthy weight loss over time.

They also contain powerful compounds called antioxidants, which protect your cells from unstable molecules free radicals that can cause damage Aside from being highly nutritious, research has shown that consuming veggies can help teens reach and maintain a healthy body weight Vegetables are packed with fiber and water, which can help you feel full and more satisfied after meals.

This decreases the chances of overeating by keeping your appetite stable throughout the day. Although skipping meals may seem like it would help you lose weight, it may actually cause you to eat more throughout the day due to hunger. Studies show that teens who skip breakfast are more likely to be obese than those who regularly consume breakfast Instead of skipping breakfast or reaching for a quick, high-sugar snack bar, teens should make eating a balanced meal a priority.

Additionally, choosing a balanced breakfast higher in protein can help keep you fueled and satisfied until your next meal. A study in 20 teen girls demonstrated that those who consumed a higher-protein egg-based breakfast were less hungry and snacked less throughout the day than those who ate a lower-protein, cereal-based breakfast Artificial sweeteners like aspartame and sucralose have been linked to health issues, including stomach upset, migraines, and even weight gain in some studies Plus, diet foods and beverages are usually highly processed and rarely contain the nutrients that growing bodies need.

Mindful eating means paying attention to your food in order to develop a better relationship with eating, body awareness, and food regulation Oftentimes, teens eat meals and snacks on the go or while distracted by television or smartphones, which can lead to overeating.

Mindful eating practices — such as eating slowly, enjoying meals seated at a table, and chewing food thoroughly — can help regulate weight and lead to a better relationship with food. Parents and siblings can practice mindful eating as well, to support teens trying to develop healthier eating habits Drinking enough water is critical for overall health and can help you maintain a healthy weight.

Replacing sugary beverages, such as soda and sports drinks, with water reduces excess calorie consumption and encourages healthy weight loss Staying properly hydrated may also improve academic and athletic performance Peer pressure, social media, and celebrity influence can make teens feel dissatisfied with their bodies. A weight loss journey should never be triggered by a need to look like someone else.

Losing weight should be viewed as a way to become healthier , happier, and more confident in your own skin. Fruits and vegetables are good for your overall health. Incorporate lean meats and whole grains into your diet as well. Instead of eating a few large meals per day, try eating five or six small meals per day. Eating small meals will prevent you from snacking because you are hungry between meals. Try yogurt, calorie snack packs, fruit and pretzels as small meals.

Never eat just because you are bored or see a plate of food in front of you. If you are full, stop eating. You can always save the rest of your meal for another time. Michelle Zehr. Michelle Zehr started writing professionally in She has written on health, fitness, fashion, interior design, home decorating,sports and finance for several websites. Zehr possesses a Bachelor of Arts in communication from the University of Pittsburgh, a Master of Arts in professional writing from Chatham University and a graduate certificate in health promotion from California University of Pennsylvania.

A teenage girl is kayaking. Video of the Day. Be Realistic. Become Active. It's hard to lose weight when you're injured. However, stretching and yoga might help. Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight. Invest in sports or hobbies that burn calories. Sports are great because they tap into our competitive energy, getting us to dig deeper than we normally might have.

Don't worry about what people say, or whether you're "skilled" enough to join a team; just find a group of girls doing something that you're interested in, and ask if you can join. The average female burns calories per hour spinning or doing the elliptical. Downhill skiing : Downhill skiing is another great way to burn tons of calories. Some consider it more fun than spinning. However, it may only be a viable regular workout if you are in a snowy, mountainous area.

The average female burns — calories each out while downhill skiing. Full-court basketball : Basketball requires good hand-eye coordination and the ability to run up and down the court. The average female playing basketball blasts around calories an hour. Competitive soccer : Soccer players are known for being among the most fit athletes in the world. No wonder: You're running up and down a really long field! Female soccer players burn calories of grit and determination per hour.

Try yoga or Pilates. Even if you don't want to do a super-rigorous sport, this doesn't mean that you have no other options. Lots of girls and women prefer to do lower-intensity workouts such as yoga or pilates. Both are good for calorie-busting, and leave you feeling refreshed and energized. Yoga is a series of stretching exercises that originated in ancient India.

There are different kinds of yoga, each burning a different amount of calories: Hatha Yoga , where the student goes through a series of gentle exercises focusing on posture and breathing, can burn about calories per hour in an average female. Bikram Yoga , where the room in which the yoga takes place is heated up to degrees, burns about calories in the average female. Pilates is a stretching and body conditioning routine that works the core.

It was designed by a German in the early 20th century, and it boasts over 10 million practitioners today. Pilates for beginners burns around calories per hour, and you will burn more as you advance in difficulty. Part 4. Make sure that you get enough sleep. Try to get eight to ten hours each night. This can make a huge difference in losing weight. This is a critical issue, especially in teens due to their school schedules.

Get adequate sleep each night so your body can rest, repair, and produce the hormones needed to keep weight at a healthy level. Avoid alarms. If possible, try to go to sleep early enough that you don't need to wake up with an alarm. Alarms can disrupt your sleep in the midst of a REM cycle, making you wake groggily.

It's always best to wake up slowly, peacefully, and at your own time. If you are aware of how much time you usually sleep, you should go to bed early to fill in those hours.

Waking up suddenly disrupts the whole fat-burning cycle and instead leads to fat production. Keep a glass of water beside your bed. It is common to wake up due to thirst. The body needs the water's energy to burn even more fat!

Sleep straight and take deep breaths. Sleeping on either sides of the body makes it hard for blood to run around which also helps in weight loss. When you are lying straight on the bed before sleeping, take deep, long breaths and hold them for as long as you can. Breathe slow and easy. This should act as a command for the body to help you fall asleep and start flushing down fats.

Support wikiHow and unlock all samples. Lyssandra Guerra. First, it's important to recognize that your body is going through changes when you're 15 and you shouldn't put too much effort into losing weight quickly. It's much better to focus on eating healthy, balanced meals and getting plenty of exercise.

If you continue leading a healthy lifestyle and you eat a balanced diet, you'll maintain a healthy weight over time. Not Helpful 15 Helpful Kristi Major. You should only aim to lose 1—2 pounds per week to stay healthy, so it will take at least 2 months of work. Not Helpful 5 Helpful Include your email address to get a message when this question is answered. Get good at saying no when people offer you food that will sabotage your diet. Think of saying "No," as a healthier lifestyle choice that should inspire you to take care of your body.

Feed it only when needed. Helpful 3 Not Helpful 0. If you can handle it, try to eat everything in moderation. Helpful 2 Not Helpful 1. Listen to your body. It can tell you what it needs, when you're full, and when it wants you to stop packing in junk. If you're thirsty, drink water. If you're hungry, eat a small snack. Don't eat out of habit or boredom, or you'll gain weight. Helpful 4 Not Helpful 1.

Cut out the sugars. Helpful 2 Not Helpful 0. Fitness will pay off in the long run. Helpful 1 Not Helpful 0. Throw away junk food such as candy, chips, and pop. You will be less tempted to eat it if you don't have it in your house. Helpful 0 Not Helpful 0. Leave up little inspirations around your house, such as your workout room or kitchen, to remind you of your goals and to motivate you!

Make a list of things you can do when you feel like eating but you shouldn't because you're really not hungry. Try exercising, or solving puzzles, or practicing a skill. To change up your exercise routine, take dance classes or teach yourself with the help of the Internet for at least an hour three days a week. Eat three slim meals and two slim snacks a day to keep your metabolism in fat-burning mode.

Even better, eat five small meals. Eat slowly and chew slowly. It takes about 20 minutes for your brain to register you have eaten or are full. If you eat slowly, you will feel full without eating as much. You can't lose weight off one particular spot. Doing more sit-ups will not give you a flat stomach. It will just build muscles in that area. You will lose weight off the parts of your body that you are genetically designed to lose off first.

Weigh yourself once a week to keep track of your progress, but don't weigh yourself daily, as weigh fluctuates significantly from day-to-day. Don't be surprised if you gain weight in the form of muscle , but lose inches. Try mindfully eating. Thinking about exactly what you're eating as well as every single thing about the food will make you less likely to eat unhealthy food, as well as pay attention to when you are full so you don't overeat.

Talk to your parents about losing weight so they can help you cut out fatty foods, sugary foods, and so they can help you eat more balanced meals. Sugar-free chewing gum is a good substitute for eating if you have the tendency to eat out of boredom. Avoid stress-eating, which is eating to comfort yourself after an uncomfortable or unhappy situation. Let someone know if you feel like losing weight is becoming an obsession. It can develop into an eating disorder.

Consult a doctor before starting a diet. A doctor can help you to choose the appropriate diet for your situation. Helpful 32 Not Helpful 4. Know what is considered a normal weight for you. If you are not overweight, don't try to lose weight just so you can look like other people.

It's not a bad thing if you don't look very skinny. Being too skinny can be unsafe and harmful to your body.