How Can a Thirteen Year Old Lose Weight Without Exercise?

Everyone will develop and grow at different rates. At thirteen years old, many will experience body changes or see others experiencing these changes around them. As the body develops, teenagers may attempt various diets and other strategies to achieve a desired body size. Many hope for an easy change that brings about quick results. They may ask, how can a thirteen year old lose weight without exercise?

Sustainable weight loss for a 13-year old can be achieved through a combination of healthy lifestyle changes such as eating a balanced diet, avoiding restriction, drinking enough water, and getting adequate sleep. Usually a teenager needs to eat 200-500 calories less per day for weight loss. Exercise offers many health benefits and is highly recommended, but weight loss can happen without it. Dieting and other strategies that are hard to continue for a lifetime rarely result in healthy weight loss.

Do not attempt to lose weight without the guidance and direction of a healthcare professional, such as a doctor and dietitian.

Continue to read to learn more about weight loss as a thirteen year-old and habits that can help improve overall health.

Does a Thirteen Year Old Need to Lose Weight?

A thirteen year-old should focus on developing healthy behaviors, not on reaching a certain weight. Lifestyle habits are more important than the number on the scale. This time period is essential to the development and growth of an individual. As such, weight loss is rarely advised for teenagers. Weight loss at the age of thirteen or other teenage years, should be under the direction of a health professional such as a doctor or dietitian.

Age 13 marks a time where individuals often undergo puberty changes. These changes include increased weight, height, and other physical changes. These rapid changes can make a teenager feel self-conscious about their appearance. However, it is important to note that these changes are a normal and a necessary part of becoming a healthy adult.

Weight loss at the age of thirteen often happens through under eating and poor nutrition, which leads to serious and lasting health consequences. Under eating at this time can affect growth, leading to stunted height. Low intake of nutrient filled food may also create a vitamin or mineral deficiency, such as:

An iron deficiency causes anemia, a condition where the teen is left feeling tired and can easily get sick.
A calcium deficiency creates low bone mineral density at a time when bone growth is crucial. Low calcium during this time in life significantly raises the risk of osteoporosis later in life. Osteoporosis is a disease of weak, brittle bones.

Low vitamin D increases risk of a variety of health conditions.

These and many other vitamin and mineral deficiencies occur when a teen attempts to lose weight through dieting or under eating.

See also:

When Should a 13-Year Old Teenager Lose Weight?

Oftentimes when weight is a concern for teenagers, it may be best to maintain a weight and allow them to grow into that weight. Weight loss is rarely advised if a teenager has not reached their full height potential as under nutrition can stunt development.

Don’t worry if your teenager seems to gain weight and get a little stocky, this often happens right before a growth spurt. The only time a teenager’s weight should be concerning is when growth chart points are repeatedly categorized as “overweight” or “obese” over time, not just at one single point in time.

In fact, a teenager should only attempt weight loss if recommended by a healthcare professional. Labs should also be assessed to identify underlying reasons for high weight. If health indicators cause a health professional to suggest weight loss, no more than two pounds should be lost per week.

If food is restricted or adolescents attempt to diet on their own, disordered eating habits can be a result. Youth of varying weights and sex can develop an eating disorder. If a teenager demonstrates disordered eating behaviors, professional help should be sought. The National Eating Disorders Association website, https://www.nationaleatingdisorders.org/screening-tool contains a free screening tool and a hotline (800) 931-2237.

How to Lose Weight Without Exercise – For Teens

Exercise offers many health benefits and is highly recommended, but weight loss can happen without it.

Most 13 year old teenagers do not need to lose weight. Developing healthy habits will help more than starting a diet. Through the years of growth and development a restrictive diet will harm a teenager more than help.

Some teenagers cannot exercise much due to injury, disability, health issues, and other concerns. Exercise is highly recommended when possible for all teens, but not absolutely necessary.

Many teens do not enjoy exercise, but everyone can find something active that is enjoyable. The best kind of exercise is the one that you enjoy and can commit to doing regularly. There are lots of types of exercise, it doesn’t have to be running or lifting weights. Try something outside of the norm such as jump roping, riding bikes, throwing a frisbee, trying a dance video, going for a walk, getting a boxing punching bag, trying yoga, swimming, playing badminton, etc.

For teenagers that can’t exercise, sustainable weight loss is possible through a combination of healthy lifestyle changes such as:

Eating a balanced diet
Not restricting foods
Getting adequate sleep (8-10 hours)

Staying hydrated (mostly with water)
Controlling stress
Not skipping meals- eat every 3-4 hours during the day

Filling up on nutritious foods such as lean protein, vegetables, fruit, whole grains, and plus healthy fats

If weight loss is appropriate, 200-500 fewer calories per day is recommended for weight loss. Dieting and other strategies that are hard to continue for a lifetime rarely result in healthy weight loss. Develop healthy habits now, and you’ll never have to diet a day in your life.

10 Healthy Tips for a Thirteen Year Old for Healthy Weight

1. Swap Sugar Sweetened Beverages for Unsweetened Beverages

Soda, energy drinks, fruit drinks, sports drinks and sweet teas all contain a lot of sugar. Liquids also do not leave the same feelings of fullness that whole foods do and can lead to consuming more calories than is needed. Even 100% fruit juice should be limited to 8-12oz (1 to 1 1/2 cups) daily as the processing of fruit to juice takes out many of the nutrients and satiating components. Instead, enjoy water, milk, and plant-based milks. This easy swap is a great way to begin creating a healthier lifestyle.

2. Include More Fruits and Vegetables with Meals

Most teenagers do not eat the recommended five servings of fruits and vegetables daily. Fruits and vegetables are an important source of health promoting vitamins, minerals, antioxidants, phytochemicals and fiber. These components help teenagers grow, have adequate energy, maintain a healthy weight, and reduce the risk for chronic disease such as diabetes, heart disease and cancer. Teenagers should fill half their plates with fruits and vegetables at mealtimes to take advantage of these various health benefits and to keep an appropriate balance of calories.

3. Switch out Refined Grains with Whole Grains

A whole grain contains all parts of the grain, including all the nutrients. A refined grain is where certain parts of the whole grain are taken off to improve taste and storage capability. The parts of the grain taken off make it so refined grains contain less fiber, B-vitamins and healthy fats, most of the beneficial nutrients. Whole grains leave a teenager feeling full and energized longer than refined grains will.

Refined grains include white rice, white bread, and many types of pasta. Whole grains will have the word “whole” on the package. For example, “whole wheat bread” or “whole grain spaghetti noodles” would be considered whole grains. Some tricky refined grains that may sound like whole grains, but aren’t, are “multigrain” and “wheat”.

4. Choose Low-Fat Dairy

Dairy plays an important role in teen health. Most of bone building occurs in the teenage years. Dairy provides a great sources of calcium and vitamin D, which support strong bones.

Some dairy products contain a lot of saturated fat and too much saturated fat can harm the heart. Higher fat dairy food products like ice cream, whole milk, whole yogurt, and various cheeses can still be enjoyed in smaller amounts. However, these foods often have lower fat alternatives, which can lower saturated fat intake. These lower fat dairy products include reduced fat milk and yogurt, low fat cottage cheese, and lower fat cheeses like Mozzarella or Swiss.

5. Choose Lean Protein

Protein foods give the body the building blocks necessary for growth and other vital functions. Protein also helps blood sugar stay stable and keeps teens feeling full between meals. Protein should be included with most meals and snacks (around 15-30 grams per eating occasion).

Just like with dairy, some protein foods can have more saturated fat than others. Too much saturated fat may decrease body health. Choosing lean protein options more often than higher fat protein will benefit a teen’s health. Lean protein includes chicken, turkey, fish, eggs, beans, tofu and low fat cottage cheese. Higher fat options include red meats (steak, hamburger, pork) and processed meats (bacon, sausage, deli meats). Even protein bars are often full of saturated fat, be sure to check labels.

6. Eat More Plant Based Foods

Eating more plant based is linked to many positive outcomes such as a healthy weight, decreased inflammation and decreased chronic disease. Eating more plant based can be as simple as using beans instead of meat or adding vegetables and fruit to a plate with less meat.

See also: Can a 14 Year-Old Go Vegan?

7. Get A Good Night’s Sleep

The American Academy of Sleep Medicine recommends teens to get 8-10 hours of sleep each night. This sleep is crucial to development, growth, and brain health.

Lack of sleep can increase cravings for higher sugar and fat foods and has been linked to an increased risk of obesity. Poor sleep also increases inflammation and risk of chronic disease.

8. Mindful Eating

Mindful eating involves strategies which allows a person to enjoy and control their relationship with food. Mindful eating can start with appreciating food and eating slower through paying attention to all senses associated with eating. It also includes honoring hunger and fullness cues and identifying hunger and non-hunger triggers to eat.

Mindful eating is associated with weight loss, decreased binge eating, and a better relationship with food.

9. Limit Highly Processed Foods

A processed food is any food that humans alter in any form. For example, even washing and cutting an apple makes the apple a processed food. This definition means processed foods can still be part of a healthy diet.

There is a range of processing where a washed and cut apple is on the low end and a Twinkie would be on the higher end. Highly processed foods usually come in packages and contain high amounts of sugar, saturated fat, and sodium. These foods should be limited as the high sugar, saturated fat, and sodium content are linked to negative health consequences such as obesity, heart disease, and cancer.

Examples of highly processed food are packaged treats like Twinkies and Oreos, chips, crackers, frozen dinner meals, candy bars, cookies, etc.

10. Avoid an All or Nothing Mentality

The all-or-nothing mentality is an easy mental trap to fall into. This thinking means eating any “less healthy food” will ruin your healthy eating.

In reality, treats can be eaten, in moderation, as part of a healthy diet. A healthy diet is more about including more of the nutrient dense foods like fruits and vegetables and less about avoiding certain foods. As long as the overall eating pattern is balanced, eating a treat will not ruin anyone’s health goals. Refer to treats and similar foods as “sometimes” foods instead of “bad” or “unhealthy” foods.

Why Should a Thirteen Year Old Also Consider Including Daily Physical Activity?

A thirteen year old can maintain a healthy weight without physical activity through making other healthy lifestyle choices. However, physical activity will help with maintaining a healthy weight and provides many other amazing benefits.

The CDC recommends one hour of moderate to vigorous activity for teenagers each day. This activity does not need to come in the form of running or push-ups, but can be as simple as walking the dog or raking some leaves.

Physical activity helps strengthen the heart, bones and muscles. Physical activity also improves brain health and is linked to improved mental well-being. These benefits and many more make physical activity an important aspect of supporting a healthy thirteen year old.

The Bottom Line

Weight loss isn’t usually appropriate for 13-year old teenagers. Developing healthy lifestyle habits is a lot more effective in the long run than going on a crash diet. Getting to a healthier weight is definitely possible and do-able, even for teenagers who can’t exercise.