Some teens have a difficult time knowing what is a healthy weight. Girls especially may think they need to be thinner even if they are not overweight.

If you're concerned about your weight, it's important to talk to a health professional such as your family doctor or the school nurse. That person can help you decide whether you do need to lose weight. They can also help you find the best way to achieve and maintain a weight that is healthy for you.

If health professionals recommend that you lose weight, most experts say it's best to increase your exercise as the first step. Often that's all teens need to do for weight control because they're rapidly growing and developing. If changing your diet is also necessary, it is best to continue eating a variety of foods while cutting down on sources of extra calories like fats and sugars.

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

How do I know if I'm a normal weight?

One tool that can be used to determine if you are in the normal range of height and weight is the Body Mass Index (BMI). There are BMI indexes for guys and girls.

Try our Body Mass Index calculator!

BMI =
((Weight in pounds ÷ Height in inches) ÷ Height in inches) x 703)

Not everyone who has a BMI in the range labeled "healthy weight" is at his or her most healthy weight. Some may have lots of fat and little muscle. A BMI above the appropriate weight range is less healthy for many people, but may be fine if you have lots of muscle and little fat. A BMI below the appropriate weight range may still be ok or it could mean that you are not getting the nutrients your body needs to develop and function at its best. Your BMI may change over time (depending on where you are in your development), so you may want to track it over a period of months. Your health care provider can help you determine the healthiest weight and BMI for you.

Source: USDA Dietary Guidelines For Americans, 2000
Centers for Disease Control and Prevention, Body Mass Index-For-Age

Thinking of going on a diet?

Not all teens who go on diets need to lose weight. Pressure from friends-and sometimes parents-to be very slim may create a distorted body image. Having a distorted body image is like looking into a funhouse mirror: You see yourself as 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 restrict your calories to this level unless you are under a doctor's supervision. You cannot make up for the nutrients you're not getting on a restrictive diet by taking a multi-vitamin.

If you're into sports, you should be aware that restricting your calories could affect your athletic performance. Also, never decrease your water intake 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 don't.

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. A loss of ½ - 2 pounds a week is usually safe, and you're more likely to be able to maintain your weight loss.
But What If You Do Need to Lose (or Gain) Weight?

The flip side to feeling pressured to be thin is having legitimate concerns about being overweight. Sometimes adults will dismiss your concerns by saying, "It's just baby fat" or "You'll grow into your weight." Most girls reach almost their full height once they start to have their periods.

If you are thin, others may say, "There's no such thing as being too thin" or "I wish I had your problem." In the United States, being underweight is less common than being overweight, so many people tend to think it's not an important health issue.

As with most everything else, there's a right way and a wrong way to lose weight. The wrong way is to skip meals, resolve to eat nothing but bread and water, take diet pills, or make yourself vomit. You may make it through the end of the week and maybe even lose a pound or two, but you're unlikely to keep the weight off. And inducing vomiting could be a sign of an eating disorder called bulimia, which can result in serious health problems.

"The more you deprive yourself of the foods you love, the more you will crave those foods. Inevitably, you'll break down and binge," says Jo Ann Hattner, a clinical dietitian at Packard Children's Hospital in Palo Alto, Calif. Then you'll not only gain those pounds back, you'll likely add a couple more.

Additionally, low-calorie diets that allow only a few types of foods can be bad for your health because they don't allow you to get enough vitamins and minerals. Rapid weight loss from very-low-calorie "starvation diets" can cause serious health effects in teenagers, such as gallstones, hair loss, weakness, and diarrhea.

Be wary of advertisers claims of miracle foods that burn fat. Foods don't burn fat, they create fat when we eat more than we need. Also, stay away from diets that claim you can lose weight without exercise or say you will lose more than 2 pounds per week.

There is also a right way and wrong way to gain weight. Eating large amounts of anything you want is not the healthiest way to gain. Even if you are trying to increase the calories you take in, it's still important to use the Food Guide Pyramid as your guide. It is also important to get regular physical activity even if you are trying to gain weight.

The best person to tell you if you really need to lose or gain weight is your doctor. Your doctor can tell you some of the best ways for you to lose or gain, based on your personal situation and any other health issues you may have.
Tips for lowering your calorie intake and using what you take in

If going to extremes won't do the trick, what will? Believe it or not, it's as simple as making a few changes in your eating habits to emphasize healthy foods and exercise-good advice even if you don't need to lose weight.

A healthy diet is one that has balance, variety and moderation in food choices. Be sure to limit the amount of high-calorie foods that you eat. If high fat foods are among your favorites, balance those foods with fruits and vegetables, which are almost always very low in fat and calories.

Try to eat a wide variety of foods to keep from getting bored and to make sure your diet is nutritionally sound. Keep portion sizes reasonable so that you can have an occasional dessert without taking in too many calories.

Another way to lower your calorie intake is to make lower fat substitutions for the regular foods that you eat. Here are some common substitutions:

*Switch to 1 percent or fat-free milk instead of whole milk

*Try nonfat or low-fat frozen yogurt or nonfat or low-fat ice cream instead of regular ice cream

*Have pretzels instead of corn chips or potato chips

*Switch your fries for a baked potato with a little low-fat sour cream

Remember, low-fat doesn't always mean low calorie. For example, extra sugars may be added to low-fat muffins or desserts to enhance their flavor. As a result, they may be just as high in calories as the regular versions.

Whether you are overweight or not, regular daily exercise is important to look and feel your best. If you do need to lose weight, stepping up your activity level will help. Exercise increases your lean body tissue, which will help you burn calories more quickly and help make weight loss easier.