Obesity in teenagers is a complex issue with various contributing factors. Genetics plays a significant role in how fat is stored and how metabolism functions. Additionally, unhealthy lifestyles, insufficient sleep, socioeconomic issues, endocrine disorders, diseases, and medications can all increase the risk of obesity in teens.

Just like in other age groups, teenage obesity can lead to long-term health risks such as type 2 diabetes, heart disease, joint problems, fatty liver disease, eating disorders, depression, and anxiety.

5 ways to prevent obesity in teenagers

Teenage obesity can be prevented. Here are some recommended strategies for managing weight and preventing obesity in teens:

1. Avoid sugary drinks

Trendy drinks like bubble tea or other sweet beverages are popular but often contain high amounts of added sugar. This can increase calorie intake without providing essential nutrients.

Excessive consumption of sugary drinks can lead to weight gain and raise the risk of health problems like type 2 diabetes and tooth decay. Opt for water as a healthier choice. Water has no calories and keeps the body hydrated.

2. Regular exercise

Regular physical activity is crucial for managing weight and reducing the risk of obesity. Exercise helps burn calories, build muscle, and improve overall fitness.

Teens can start with simple activities like walking, biking to school, or strength training exercises such as weight lifting. Building muscle through strength training helps burn more calories, even at rest.

3. Reduce and limit screen time

Spending too much time in front of screens—whether TVs, phones, or computers—can affect sleep quality and increase the risk of obesity. Set daily or weekly limits on screen time and encourage physical activities instead.

Consider having kids turn off all gadgets at least an hour before bed to help transition to rest mode and improve sleep quality. Creating screen-free zones at home can also be an effective way to reduce screen time.

4. Monitor portion sizes

Controlling portion sizes is key to managing calorie intake and maintaining a healthy weight. Teach children about appropriate portion sizes for different types of food. Use portion guides or nutrition tables to help them make better choices.

When preparing meals, ensure that portions are appropriate for daily nutritional and calorie needs. Use smaller plates and serve balanced portions of protein, carbohydrates, and fats. Limit high-calorie snacks and provide healthy alternatives like fruits and nuts.

5. Ensure 5 servings of fruits and vegetables daily

Fruits and vegetables offer various benefits, including diverse nutrients, high fiber content, low calories, and rich water content. Help your child consume 5 servings of fruits and vegetables each day, which can be added to breakfast, lunch, snacks, and dinner.

By adopting these habits, you can meet daily nutritional needs and help prevent overeating.

If your child is struggling with obesity during their teenage years, don’t hesitate to consult a doctor. The doctor will evaluate the situation and recommend ways to achieve a healthy weight. You can also consult with our doctors through the Ai Care app, available for download on the App Store or Play Store.

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