We live in a society that puts a lot of emphasis on weight. While weight can be one of many tools in assessing someone’s health, it is important to remember that there is so much more to it than just a number on a scale. Being classified as overweight does not necessarily mean you are unhealthy, just like being classified as a normal weight does not always mean you are healthy.
By definition, a teenager is classified as overweight if they have a body mass index (BMI) above the 5th and 85th percentile on the Center of Disease Control and Prevention (CDC) growth chart. For example, according to the CDC growth charts, a 16-year old girl who is 5 foot 4 (64 inches) tall with a weight over 144 pounds would be classified as overweight. A 16-year old boy who is 5 foot 8 (68 inches) tall with a weight over 159 pounds would be classified as overweight or obese.
However, BMI and growth chart percentiles should never be used to determine health status on their own. Other factors like medications, family history, stress levels, medical history, and eating and exercise habits should all be evaluated.
Read on for more information about what is a healthy weight for a 16-year old, when to be concerned about weight, and tips for getting to and maintaining a healthy weight.
What is a Healthy Weight for a 16-Year Old?
By calculating BMI and plotting it on the CDC growth charts, we can determine someone’s weight percentile. You have likely heard about percentiles when you go in for regular check-ups with your doctor. Tracking changes in weight using percentiles is one way they can monitor growth over time. The chart below shows the weight status category associated with each percentile range.
According to the growth charts, for a 16-year old female at 64 inches tall (5 feet 4 inches) a weight between 98 and 143 would be classified as healthy. For a 16-year old male at 68 inches tall (5 feet 8 inches) a weight between 113 and 158 pounds would be classified as healthy.
These classifications should be used more as a screening tool than anything else. If a teenager falls into the “overweight” or “obese” percentile range, it is important to ask about eating and exercise habits to get a better idea of their actual health status.
One of the reasons that BMI does not always directly correlate with health status is that it does not take body composition into consideration. Since muscle weighs much more than fat, an athlete might have a higher body weight that could even place them in the overweight or obese category. If you were to get more information about their body composition, as well as their eating and exercise habits, you would likely conclude that they are at a healthy weight for their body.
Another important thing to consider for 16-year old’s is that their body is still in a period of growth and development. Sometimes there are weight fluctuations as your body adjusts and grows. It may be frustrating at times to see so much change in your body and weight, but be patient with your body and focus on being thankful for how well your body is taking care of you and helping you develop.
The best way to determine if you are at a healthy weight for you is by asking yourself the following questions:
- Does my body feel nourished, strong, and energized?
- Am I exercising regularly?
- Am I eating a variety of nutrient dense foods regularly throughout the day?
- Do I regularly eat until I feel satisfied?
- Do I honor my hunger and fullness cues?
- Am I present and mindful when I eat?
Working with a dietitian is a great way to make sure you are doing all of those things. A good dietitian or doctor will understand that it is most important to focus on these positive habits rather than on the weight itself.
Weight loss is not typically recommended for children and teenagers. Your body will naturally settle into a weight that is healthy when you are taking care of yourself!
What Factors Impact a 16-Year Old’s Weight?
Weight can be influenced by a combination of many different things. Here are some of the major factors:
- Genetics You cannot change your genetic makeup, yet it plays a huge role in determining your weight!
- Medications Some medications have weight changes listed as a possible side effect. This is often due to a resulting change in appetite or hormones.
- Medical conditions Medical conditions impact quality of life greatly. Some medical conditions might impact eating habits or metabolism. Some could decrease mobility, limiting physical activity.
- Stress, anxiety, and depression Emotions impact our food choices greatly. Some people are more prone to emotional eating than others. Stress can also impact hormone levels and change how fat gets stored in the body.
- Eating habits Frequent consumption of highly processed foods, fast food, refined sugars and sugary beverages are some eating behaviors that may put teenagers at a higher risk of obesity. On the other hand, eating a balanced diet of fruits, vegetables, whole grains, low-fat dairy, protein, and oils will lower that risk.
- Exercise habits Inactivity is associated with a higher risk of obesity.
- Social atmosphere Teenagers are at a stage of life where they become more independent and their eating habits are impacted by friends that they spend time with. They are also impacted by their home eating environment.
- Food budget Having the resources to purchase healthy foods plays a big role in a teenager’s diet.
- Access to healthy food Distance and access to healthy food options impact the choices that teens and parents make when choosing what to eat.
Why is it Important to Maintain a Healthy Weight?
Even though it is not the best indicator of health, being overweight or obese is often correlated with higher body fat. The CDC has linked higher body fat levels with negative health outcomes such as:
- Cardiovascular disease
- Type 2 diabetes
- Breathing issues
- Joint issues
- Heartburn
- Fatty Liver Disease
- Gallstones
Implementing healthy eating and exercise habits can help maintain an appropriate weight and therefore decrease the risk of these negative health outcomes.
When to be Concerned About a 16-Year Old’s Weight
If you have concerns about weight, that is normal. Consult a dietitian and other healthcare professionals for help in determining overall health status. They can also help point you in the right direction and give you guidance and support.
There are a lot of societal pressures for teens to have their body look a certain way. Weight concerns could also lead to things like:
- Bullying weight discrimination
- Anxiety
- Depression
- Poor body image and low self-esteem
In an attempt to see a quick change in body weight, some teenagers could resort to unhealthy means. If you notice any of the following, reach out for additional help and support:
- Calorie restriction
- Overexercising
- Negative body comments
- Instances of binging or purging
- Skipping meals
- Consistently eating until almost sick
- Sneaking or hiding food
- Rapid changes in weight
- Etc.
Keep an eye out for signs of distress. There is no need to struggle with these things alone. Find a team of professionals that can get you the care you need! That might include meeting with a doctor, a dietitian, a therapist, and others.
You do not have to wait for things to be “bad enough” to reach out for help. If you have any concerns about your weight, your relationship with food, body image, or anything else, do not hesitate to ask for help!
Should a 16-Year old Go On a Diet?
Our culture has put dieting on a pedestal, but the truth is, dieting is not helpful, does not work long-term, and can actually be very harmful.
Maybe you have heard of diets like keto, intermittent fasting, paleo, Whole 30, or others. Diets like these often put restrictions on what and when you can eat. Not only can this lead to obsessive thoughts about food, and eating disorders, but it can actually result in missing out on important nutrients that your body needs.
At 16-years old, your body is still in a period of growth and development. While nutrition is essential at all phases of life, it is especially important in the teen years. Restricting foods and food groups often results in missing out on key nutrients that are important during this time of growth.
Most people that go on diets end up regaining all of the weight they initially lost and more. This “weight-cycling” along with the negative psychological effects of dieting make them something to stay far, far away from.
Tips for Getting Back to and Maintaining a Healthy Weight
Diet culture loves to make nutrition and health really complicated. It has so many rules to follow that often lead to feelings of guilt and frustration when we ultimately break those rules.
Luckily, the BEST way of reaching and maintaining a healthy weight is pretty simple and straightforward. It takes the rules out of eating and focuses more on listening to and honoring your body. Even if you eat something that doesn’t make you feel great, this can be a great learning experience as you figure out what works best for your body.
Here are a few tips (not rules) for maintaining a healthy weight. These are things that you can do to show more respect and love to your body by giving it the things that it needs. If you don’t always follow them, that is ok! As you work on developing a relationship with your body, you will reach an appropriate weight and feel good.
- Include more movement in your day. Find physical activity that you enjoy and that makes you feel good! Maybe that is dancing, playing sports, skateboarding, roller blading, jump roping, or something else.
- Try to include a fruit and/or vegetable every time you eat. Fruits and vegetables provide fiber, and important vitamins and minerals that keep your body functioning at its peak!
- Eat regularly throughout the day. Your body needs fuel regularly throughout the day. When it doesn’t get the energy that it needs, you will likely feel more tired, moody, and have trouble concentrating and completing tasks.
- Get a balance of carbohydrates, protein, and fat every time you eat! This will keep your blood sugars more stable throughout the day and help you feel satisfied and energized.
- Get enough sleep and stick to a sleep routine. Sleeping is a great way for your body to rest, recover, and reset. Your body is more likely to settle in at a weight that it feels comfortable at when it is not having to work overtime to make up for a lack of sleep. 8-10 hours of sleep per night is usually adequate for teenagers.
- Manage stress levels. Meditation, listening to music, getting enough sleep, exercising, and developing social relationships are a few ways to control stress levels.
- Remove distractions while you eat. Actually sit down at the table and put screens away so that you can enjoy your food and hear what your body is trying to tell you. Focus on your five senses as you eat. How does the food taste? What is the texture like in your mouth?
Summary
While there is a technical definition for what is considered “overweight,” it is much more helpful to focus on how food makes you feel, and how you can take better care of your body. Practice eating mindfully, eating nutrient dense foods, managing stress and emotions, and moving your body in fun ways.
Teenagers should remember that health is about so much more than a number on a scale, and life is about so more than what your body looks like!
Resources
Centers for Disease Control and Prevention. About Child and Teen BMI. Cdc.gov. Published March 17, 2021.
CDC. Childhood Obesity Causes and Consequences. Cdc.gov. Reviewed March 19, 2021.
Centers for Disease Control and Prevention. Sleep in Middle and High School Students. Cdc.gov. Published September 10, 2020.
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