Weight loss in teenagers
Teenagers are still growing – instead of a diet, what helps is regular meals, water, sleep, sport they enjoy and a look at the percentile charts.
Ausführlich erklärt
When a teenager wants to lose weight, the most important answer is: not with a diet. Between the ages of 13 and 18, the body is still growing, building bone, muscle and its hormonal system – and that takes a lot of energy: around 1,900 to over 3,000 kcal a day depending on sex and activity level, according to the reference values of the German Nutrition Society (DGE). A calorie deficit of the kind adults use can disrupt growth, concentration, mood and, in girls, the menstrual cycle at this stage.
The research is clear: in the long-term US study “Project EAT”, teenagers who dieted gained more weight over five years than peers who didn't – and they had more frequent binge-eating episodes and other signs of disordered eating. Dieting in adolescence is one of the most important known risk factors for developing an eating disorder later on.
What works instead: Eat regularly – three meals including breakfast, so that afternoon cravings strike less often. Swap sugary drinks for water; that alone is often the biggest lever. Sleep: 8 to 10 hours, with the phone out of the bedroom at night. Exercise they enjoy – let them choose the sport themselves; supervised strength and endurance training is a great option too. Limit screen time. And add vegetables, wholegrains and protein to every meal so that they feel properly full.
Whether a teenager is actually overweight is determined by the percentile chart at the paediatrician's – not by the adult BMI and not by the mirror. Many teenagers who feel “too fat” are a normal weight; puberty temporarily changes body shape and fat distribution – that's development, not a problem.
Parents help most by joining in rather than controlling: cooking together, being active together, no comments about bodies, no scales in the bathroom. If food becomes a constant topic, meals are skipped, food is eaten in secret or weight drops quickly, it's important to talk to a doctor – early and without blame. Anonymous advice for teenagers and parents is also available from the German Federal Institute for Public Health (BIÖG, formerly BZgA) via its eating disorders helpline on 0221 892031.