How can I help my teen daughter lose weight

[Solentsolo]

I have a 17 year old daughter who has put on a lot of weight recently and is not happy about it. She asked me to help lose weight. She eats lots of healthy, unprocessed food. It’s the volume of food that’s an issue, not what she’s eating. She has always been a hungry child.

Im struggling to help her. I could point out that the cheese she’s having with her jacket potato is calorific so maybe she should have less, and no one needs 4 weetabix for breakfast, or the constant grazing on fruit during the day etc. I don’t think pointing it out is helpful. It’s nagging and might give her a complex.

shes going to uni hopefully next summer and will be moving out. What can I say to her to help her see that this has to come from her? That I can support her but unless she tried to exert a bit more control over how often she eats and minds her portion size, she’s going to struggle? Any tips?

Don't tell her what she shouldn't eat. Guide her as to what she should. "How about tuna in your jacket DD, good protein source to fill you up, but less fat" "How about some fruit/yoghurt/veg sticks before you have your snacks? You'll probably have less appetite for them if you take the edge off with some nutritious stuff"
This is of course assuming she's asked for your help. If you start this unsolicited you'll drive her potty.

Sorry if I have missed it but exactly how much has her weight increased by ?

I think if it’s only 11kg and she’s 17 which means she’s finishing school and thinking about how she wants to be then o would be fairly comforting and gentle. She’s taking tons of exercise which assuming she’s getting sweaty is very positive. Lots of people have mentioned drinking and I think she will see an improvement if she ups her water intake. But a 2litre bottle fill it with water and see how much she is really drinking in a day. Another easy way to reduce portion size and feel fuller is to drink a glass of water before every meal and every snack.

That’s interesting because they contain more carbs than protein. In my country’s guidelines (very good ones IMO) they are listed sources of protein but don’t belong to the vegetables category on the model plate. It’s probably to discourage people from having completely beige diet disguised as healthy beans & lentils.

Ask her to ask chat gpt - tell her to input her measurements and daily food and ask chat CGT to advise her on a step by step plan of what she needs to be a healthy weight by September 2026 when she starts uni

That might work as it’s not coming directly from you, and she can keep refining it with chat GPT.

@Solentsolo this may be a useful calculator as a guide.

You can look at macros and various other health and fitness calculators, at least may offer a starting point?

Is she actually overweight? How tall is she and what does she way? I'd be wary of calorie counting at her age as it sets her up for a lifetime of dieting (as opposed to healthy eating). Checking the balance of her macros is a good idea. Maybe swap out cheese for tuna or chicken with the jacket for example

They are a good source of fibre, are minimally/not at all processed and so filling. I have PCOS and have fully re embraced potatoes recently and have lost 30lbs which I am maintaining well. The absolute worst thing for me is a very low carb diet as it's completely unsustainable and unrealistic.

It's all about protein.

Have porridge oats with yoghurt and nuts, keeps you fuller for longer.

Increase walking.

To me personally beans are basically a “bonus” carb. Aka complex, healthy carbohydrates with protein and fibre.

chili con carne with lots of beans and vegetables is therefore a complete meal for me (no need to serve with rice or other kinds of additional carbs / starchy foods).

My dietician recommends this approach as well btw. But I’m not a medical professional (so this isn’t meant to be advice, I’m just sharing what works for me).

Yes, I agree and eat similarly (not a dietician either but it works for me)
I don’t eat meat every day but a chilli sin carne is a complete meal for me as long as there are added vegetables. On the other hand I wouldn’t eat jacked potato with beans, that would be two carby things and not much else. I don’t recommend low carb but a meal that’s mostly carbs is not balanced.

What has driven the weight gain? And how much has she actually gained?
ie was she already a little big and has put on 5kgs so now really feeling it? Or has she put on 11kgs in 6 months and really doesn’t know why?

if it is the latter I would check your family health history and consider a full MOT (use Medichecks for blood tests) and check thyroid and other nutrition markers. To identify if there is an underlying reason for the weight gain otherwise she is beating herself up whilst doing battle with her own hormones and chemistry.

if the former then yes by all means speak to chat gpt and come up with a plan about how to lose weight sustainably by July 2026. But please review it with her and make sure it is sensible.

Yep

In the UK peas are a vegetable and a protein source. Beans are a protein source along with lentils and pulses and legumes.

So far you haven’t mentioned any high protein sources or any healthy fats.
Your instinct was to tell her to eat less cheese- when that is currently her only source of protein and calcium. Not a good idea.

You can be hungry for these nutrients and no amount of carbs and sugars from veg and fruit will satisfy your hunger.

I would advise the food diary and seeing a dietician.

Yeah, but you have to eat a lot of them to get enough protein. They aren’t very calorie efficient providing protein unless you’re incorporating things like tofu.