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Just walk the halls of any high school in the nation, and it's immediately apparent that a serious weight problem is plaguing our children.
The statistics are overwhelming: 30 percent of all teenagers are overweight, and 15.5 percent are obese, according to the U.S. Centers for Disease Control and Prevention. But how do you talk to teens about eating better and getting more physical activity without their eyes glazing over? Here are tips from my new book, "Lighten Up," specifically geared toward teens. Have teenagers in your home? Print this column out and post it on your refrigerator door, and maybe it will catch their eyes.
Tips for teens:
BE A RECRUITER
Get your parents involved — they can actually help. Here are a few ways to be heard:
AVOID EMBARRASSMENT
Will your friends laugh if you order a slice of cheeseless pizza? Will you get teased if you go walking for exercise around your neighborhood? You need to understand that in the end, it will all be worth it. But if it makes the process easier, you can keep your diet private.
BARGAIN HUNTING
Calorie Bargains are low-cal foods that you can eat in place of the higher-calorie snacks you're currently eating. Each bargain must be delicious, satisfying and simple. It's very important to like what you're eating — that's the key to losing weight and making it last forever. Here are a few samples, to show you how it works — and once you get the concept, make up your own CBs.
READ BEFORE YOU EAT
Pull out a food you've been snacking on today, something that comes in a package. Now find the Nutrition Facts panel. How many calories are in one serving? Don't forget to check the serving size — if you had more than one serving, you'll need to multiply out those calories.
Before you get overwhelmed by all the numbers on the label, here's a basic rule: Calories are more important than carbs, protein or fat. The bad news is that it doesn't take a whole lot of extra calories to pack on the pounds. The good news is that it works the other way, too. Cutting even 100 calories a day — using your food label as a guide — can really make a difference.
WATCH OUT FOR DIET TRAPS
Zap this trap: The key here is preparation. Identify your top diet-buster moments — those circumstances, situations or events that are most difficult for you. Once you know what they are, you'll be able to figure out how to control them. Here are a few examples:
No days off necessary. There is no calorie vacation on this plan, no days off for you to just "let yourself go." Save that for when you're "on a diet." This is not about dieting — it's about making changes that will last a lifetime, about better food decisions and Calorie Bargains that you can actually see yourself eating for the rest of your life.
GET PHYSICAL
Figure out what fits into your lifestyle. You can always start by walking and/or biking — to run errands, get to school or visit a friend.
Think of parks, walking trails or bike paths that are safe and that you'd be allowed and willing to use. Then develop a plan to actually start using them. If you're not a walker or biker, what about interactive video games that get you jumping and moving? Aerobics or specialty dance classes?
If you're just going to hang out with friends, why not toss a football or shoot some hoops instead of hitting the local diner?
Charles Stuart Platkin is a nutrition and public-health advocate. Write to info@thedietdetective.com.
