Losing weight for teens works very much like losing weight for adults. Exercise, healthful foods and a generally lower calorie intake will lead to weight loss for any normal teen girl.
Any weight-loss plan will recommend consulting with a doctor before beginning. For teens, this is particularly important. There are some medical conditions that could lead to weight gain that should be ruled out before beginning a diet plan. If there is no pre-existing condition, doctors can still be able to give you medically sound advise on eating and exercise. Many times they can give you direction on how to proceed without spending tons of money on an outside diet plan.
Food choices are a critical part of any teen diet plan. Girls have it particularly tough because their boy counterparts can consume many more calories than girls can without weight gain. Boys have a higher muscle mass, which allows them to burn off more calories even when just sitting around. It can be frustrating, but accepting it can help you move forward with healthful and realistic eating.
Don't skip meals to save calories because this usually just leads to binge eating later. If your body doesn't get enough food, it goes into survival mode and prompt you to overeat to make up the difference.
For breakfast, avoid sugary kids' cereals and instead eat adult cereal that is high in fiber and low in fat. Or, try a whole-wheat English muffin with a pat of peanut butter and a banana for a sustaining breakfast.
Sandwiches are a great option for lunch. Use lean meats such as turkey and ham or tuna mixed with low-fat mayonnaise. Add a slice of cheese, and load it up with lettuce and tomato or some avocado for a change. If you order a salad, avoid crispy chicken and choose grilled instead. Order dressings on the side, and use the "dip and stick" method: dip your fork into the dressing, stick the lettuce on the fork, and eat. You'll find that because the dressing comes through stronger than you would think, you'll use much less dressing.
Don't think of your diet as deprivation. Find alternatives that match the foods you enjoy. Instead of fried chicken, try baked crispy chicken. If you have to have pizza, eat a salad first to fill you up and eat just one slice. Try turkey burgers, turkey hot dogs and turkey bacon. For snacks, try fruits and vegetables you never tried before. Remember, too, that fresh vegetables taste very different than canned or frozen ones. You might not like green beans, but if you try fresh uncooked ones with a little bit of fat-free ranch dressing, you might find you like them after all. If you have to have chocolate, chose a low-fat option like a Peppermint Patty or two or three Hershey's Kisses.
Something many teen girls find discouraging about weight loss is that they should exercise. Exercise doesn't have to be all boring videos and treadmills. Team sports are a great option for those who like group activities. For those who prefer to go it solo, try ice skating, rollerblading, cycling, walking or self-defense classes. Think about what you like to do, and find a way to integrate activities into that. If you are a musician, think about joining the marching band. Try hiking if you are an artist. Bring your pad and pencil or camera in a backpack, and go to places you would otherwise not be able to draw or film firsthand. Exercise doesn't have to be regimented or boring, just a way to get you off the couch and moving.