Helping Teens Beat Overeating

We are living amid a huge obesity epidemic in the U.S. and the diet industry is growing rampantly. Not only is this a dangerous problem for adults, but also for children and teenagers. The rates of teenage obesity have soared in recent years, with over 17% of adolescents defined as overweight and an additional 15% at risk. Overweight teens are likely to grow into overweight adults and face a host of physiological concerns, including heart disease, diabetes, sleep problems, high blood pressure, and high cholesterol. In addition, the emotional impact of being an overweight teen can be tremendous.

As if negotiating adolescence wasn’t difficult enough, overweight teens often face the extra burden of peer pressure, low self-esteem, depression, anxiety, social isolation, and lower achievement. Kids can be cruel to one another and overweight teens may be teased, shamed, and bullied, simply based on their size. Being overweight may affect their clothing choices, popularity, ability to get dates, and sports participation. Consequently, their self image and body image suffer. Studies have shown that overweight teens rate their quality of life as low as young cancer patients undergoing treatment. Families may be part of the problem in terms of both having excessive eating habits as a family as well as being overly focused on their own weight and dieting behaviors. Both model unhealthy eating behaviors and can make it more difficult for these teenagers to make changes. Clearly, these adolescents are in need of help to avoid the life-long consequences of obesity. Early intervention is the key and lasting changes occur when the family as a whole is on board.

The most effective weight loss programs for teenagers focus on behavioral changes, not necessarily calorie-counting, and absolutely not restrictive diets. Teens may look for the magic “quick fix,” but fad diets can rob them of essential nutrients and any weight loss effects are short-lived. Long term success requires a long-term commitment to incorporating changes in eating behaviors and fitness activities along with support from peers and family members.

Strategies to help:

1. Keep a food journal to learn when, where, and how much you are eating.
2. Stock up on fruits, veggies, and whole grain foods. Make healthy choices available.
3. Slow down eating and practice asking yourself “how hungry am I?” and “am I full yet?” throughout the meal.
4. Pay attention to what you are eating by noticing the taste, texture, and temperature of the food you are eating. Mindful eating will teach you to manage your own hunger with a variety of foods you enjoy.
5. Limit empty liquid calories (sodas, juices, sports drinks, specialty coffee drinks).
6. Learn smart snacking. Avoid frequent use of processed cakes, cookies, and chips. Instead try fresh fruit, low fat yogurts or pudding, vegetable sticks, etc.
7. Find fun ways to move your body – jump rope, dance (Dance Revolution is a great game!), play a sport, go for a bike ride.
8. Challenge unrealistic media images.
9. Focus on positive behavior changes and positive inner qualities, not on weight changes.
10. Join a support group for teens or seek professional counseling for additional support if needed.

For more information, please visit www.beating-overeating.com. I am offering a special 6-week "Summer Boot Camp" for teens to help overcome emotional overeating and build a healthy body image and positive self-esteem!!