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Dieting

Worried about your weight?
Some teens have a hard time knowing what a healthy weight is, especially with all the body changes that are taking place. Girls especially may think they need to be thinner even if they are not overweight.

If you’re worried about your weight, talk to your family doctor. Your doctor can help you find the best way to be at a weight that is healthy for you. This may include having you see an expert in nutrition, called a nutritionist or a dietician. And remember, weight gains are a normal part of growing up.

If a doctor tells you that you should lose weight, it’s often best to increase the amount of exercise / physical activity you do as the first step. Often that’s all teens need to do for weight control because they’re rapidly growing and changing. If changing what you eat is also needed, keep eating a variety of foods while cutting down on foods and drinks with extra calories like fats and sugars.

If you need to gain weight, a doctor or nutritionist can help you make a plan that is right for you.

Thinking of going on a diet?
Many teens and young people that go on diets don’t need to lose weight. Pressure from media images, friends or even parents to be very slim may cause you to have a distorted body image. Having a distorted body image is like looking into a funhouse mirror: you see yourself as being fatter than you really are.

It can be hard to get the nutrients you need if you eat less than 1600 calories per day, so don’t go below this level unless you are under a doctor’s care. You cannot make up for the nutrients you’re not getting on such a strict diet by taking a multi-vitamin.

If you’re into sports, taking in less calories could hurt your athletic performance.

Never drink less water to lose weight. Skipping meals to lose weight is not a good idea either—you’re likely to overeat at the next meal just because you’re so hungry. And studies show that people who skip breakfast or other meals tend to have poorer nutrition than those who eat regular meals.

Instead of dieting because your friends are doing it or because you are not as thin as you want to be, first find out from a doctor or nutritionist whether you are carrying too much body fat for your age. With their help, make healthy lifestyle choices to reach a healthy weight. A loss of ½ – 2 pounds a week is usually safe and losing weight slowly makes it easier to keep off.

Links and contact details

Name: British Nutrition Foundation
Web: http://www.nutrition.org.uk/home.asp?siteId=43&sectionId=s
Email: postbox@nutrition.org.uk
Tel: 020 7404 6504
Info: The British Nutrition Foundation is a registered charity and works to promote scientifically based knowledge and advice on the relationship between diet, physical activity and health.

Name: BBC – Nutrition Info Pages
Web: http://www.bbc.co.uk/health/healthy_living/nutrition/

Name: beat – Eating Disorders Association
Web: http://www.b-eat.co.uk
Tel: 08456 347650 (Youthline)
TXT: 07786 20 18 20 (Youthline)
Tel: 08456 341414 (Over 18s Helpline)
Email: fyp@b-eat.co.uk (Youthline Email)
Email: help@b-eat.co.uk (Over 18s Helpline Email)
Info: beat is the leading UK charity for people with eating disorders and their families. beat is the working name of the Eating Disorders Association (EDA).

Name: Weight Concern
Web: http://www.weightconcern.com/
Email: enquiries@weightconcern.org.uk
Tel: 020 7679 1853
Info: Weight Concern is a charity that works to address both the physical and psychological health needs of overweight people.

Name: Weight Wise
Web: www.bdaweightwise.com
Email: info@bda.uk.com

Info: The Weightwise website has been developed for, and is managed by, the British Dietetic Association (BDA), the organisation that represents registered dietitians in the UK.

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