Can a 13-Year Old Lose Weight?

At 13, you are just beginning a new phase of life. The teenage years can be both exciting and overwhelming.

Teenagers are also in a time where they are developing their own thoughts and feelings about themselves. They are bombarded with messages about their body from TV, movies, social media, video games, friends, and family. The desire to change your body to look a certain way is common among teenagers, but does that mean losing weight is a healthy option?

At thirteen, is it possible to lose weight, but the goal is to “grow into your weight” instead of to lose weight. Weight loss is only recommended for a small percentage of obese thirteen year olds, and only with a doctor’s guidance. Thirteen year olds should not attempt to lose weight. Restricting foods and calories can lead to nutrient deficiencies, stunted growth, and disordered eating. Instead, 13-year old’s should focus on taking care of and loving their body by eating healthy foods, being active, and improving their mental and emotional health.

Read on for more information about weight loss during the teenage years and how teens can achieve a healthy weight.

Is it Safe for a 13-Year Old to Lose Weight?

We live in a society that celebrates weight loss, and congratulates people for losing weight, but that doesn’t necessarily mean it is a healthy pursuit for everyone.

13-year old’s are at a very important point of growth and development in their lives. Trying to purposefully lose weight as a teenager can actually be very harmful because it can interfere with that growth and development and result in permanent damage to the body. It is not safe for most 13-year olds to lose weight, especially not on crash diets.

Should a 13-Year Old Go On a Diet?

“Dieting” is really not appropriate for anyone, 13-years old, or any age! Why? Dieting often leads to restricting food, whether that be total calories consumed or certain foods or food groups. This often results in missing out on important nutrients that your body needs and developing an unhealthy relationship with food.

Dieting can also lead to obsessive thoughts about food. Disordered eating often stems from dieting behaviors, and teenagers are especially vulnerable because they are still developing their relationship with food and with their body.

Dieting is not worth it. Most people go on diets for weight loss but even if they do lose some weight initially, they often gain it back plus more. On top of that, people that have dieted often have a harder time controlling their weight as they go on in life.

Who Should Lose Weight at 13?

But what if you are actually overweight? Isn’t it bad for your health to be at a higher weight? The truth is, your eating and exercise behaviors matter much more than the number on the scale. Establishing and improving healthy behaviors should be the focus for everyone, no matter what their weight or circumstance.

Another reason 13-year olds should not purposefully aim to lose weight is because many teens are still “growing into” their bodies at this age. Sometimes weight may be a bit higher than expected or desired, but as they give their body time to catch up in height, they end up settling into an appropriate weight.

If a teenager is gaining weight too fast, the recommendation should be to slow the rate of weight gain rather than to focus on losing weight. The best way of doing this is evaluating health habits and making improvements as needed.

That does not mean trying to change everything all at once. Focus on what you can add rather than on what you need to take out. Maybe you can add more fruits and veggies to your meals, more sleep, or more physical activity!

What is a Healthy Weight for a 13-Year Old?

Classifying a healthy weight gets tricky. If you go to the doctor, they probably will figure out your body mass index (BMI) based on your weight and height. Then they can track your BMI compared to your age and look at trends over time as you continue to grow.

BMI is more of a screening tool, but should never be the sole way of determining health status. The best way to determine if a 13-year old is at a healthy weight is to do a comprehensive assessment of their eating and exercise habits as well as how much sleep they are getting, stress levels, and mental health status.

A healthy weight for one person might not be the same as a healthy weight for another person. It is never helpful to compare your body to someone else’s. Instead, focus on doing the things that make your body feel its best!

A 13-year old female at 5 foot 1 inches tall that weighs between 81 to 119 pounds would be considered a healthy weight based on BMI percentiles. A 13-year old male at 5 foot 1 inches tall would be considered a healthy weight between 82 and 117 pounds. Height, weight, sex, age are all factors that affect BMI percentile.

A normal or healthy weight status for 13-year olds is generally based on maintaining a body mass index (BMI) between the 5th and 85th percentile on the Center of Disease Control and Prevention’s (CDC) growth chart. BMI depends on many factors other than weight, which is why it is difficult to provide healthy weight ranges for teens. Creating healthy habits is a great way for 13-year olds to gain independence while also benefiting well being in the long- and short-term.

BMI is only one measure of health. It is not a perfect assessment and shouldn’t be used as the only indicator of health status.

How Do You Teach a 13-Year Old to Love their Body?

It is easy to respect and love your body if you love how it looks, but it takes practice to love and respect your body regardless of how it looks. A lot of how we think about our bodies comes from years of conditioning and messages from social media, TV, and the diet industry itself, so we can’t change our thinking overnight.

The good news is that when you change your thoughts about your body, you can change your feelings toward yourself, increase your confidence, and be kinder to your body. The key is that you have to focus on believable, positive thoughts.

If body love is a challenge right now, start with body respect. Here are a few believable thoughts that you can use to start to change the way you think about your body:

My body is strong

My body is resilient

My body keeps me alive

My body helps me do all the things I love

My body protects me

My body is an amazing machine

See if any of these thoughts resonate with you and start to focus on those more than the negative ones!

Tips for Teenagers to Get to a Healthy Weight

Remember that weight is not the best predictor of health, but when you are taking care of your body and giving it the things it needs, it will naturally settle into a weight that is healthy for you. There is no need to do anything crazy to change your weight. Instead, focus on the simple yet powerful health behaviors, and things will fall into place!

Here are a few tips for teenagers wanting to improve their health and achieve a healthy weight!

Include a balance of carbohydrates, fat, and protein each time you eat. Carbohydrates are your main source of energy, while fat and protein help sustain that energy and give your body the tools to rebuild and protect itself.

Do not go long periods of time without eating. If you frequently wait until you are ravenous to eat, you will likely eat past fullness and overeat.

Be mindful as you eat. Think about what the food tastes like, what the texture is like on your tongue, the temperature and smell of the food, and anything else you can observe!

Eat a variety of foods. Each food has a unique nutrient content and can benefit your body differently!

Make half of your grains whole grains. This will increase the fiber content and satisfaction of your meals and snacks.

Try to include a fruit or a vegetable each time you eat. Fruits and veggies are jam-packed with vitamins and minerals that help you feel your best and help your body function at its prime.

Take breaks as you eat to think about where your hunger is at. Just because you take a break doesn’t mean you can’t eat anymore! It is just a good practice to check-in with your body regularly.

Look for your body’s satisfaction point.This is the point where the food stops tasting as good as it did before. Eating more of it only makes you feel more full but doesn’t really give you more satisfaction.

Prepare a full meal, sit down, and eat without distractions. Put away the screens and be present with your food. It is much easier to eat past your satisfaction point when you are distracted!

Don’t go long periods of time without moving your body. It is easy to get caught up in things and sit for hours at a time. Set alarms to remind you to get up and move!

Find ways to increase physical activity during your day. This doesn’t necessarily mean you have to spend longer at the gym! Maybe this means taking the stairs instead of riding the elevator or taking the dog on a walk when you get home from work. Your body was designed to move!

Include activity that gets your heart rate up as well as exercise that strengthens your muscles and bones. A lot of sports and fun activities help in all these areas!

Get enough sleep each night! Teenagers usually need more than 9 hours of sleep! Your body needs that time to rest and recover. Sleep is actually a really important part of maintaining a healthy weight.

Practice stress management skills. Talk therapy and meditation can be helpful tools in reducing stress in your life.

Stay hydrated! This means sipping on water throughout the day, not chugging it all at once. You will feel more energized when your body is hydrated.

Summary

13-year old’s should not be overly concerned with the number on the scale. As long as they are focusing on developing healthy eating and exercise habits, they will be doing the best thing for their overall health and wellbeing!

As you begin or continue your journey to a healthy lifestyle and a healthy weight, remember to be patient and kind to yourself and your body.

The thoughts about body image and the desire to change your body might not disappear right away, but you can focus on more helpful thoughts that serve you and your body. Positive change always comes from a place of love and respect!

Resources

Halson SH. Sleep and athletes. Gssiweb.org. Published July 2017.

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