You may have friends who are taller, heavier and more muscular than you. We all grow and develop at different rates. Lots of boys don’t reach their adult weight until they are over 18.
You can check whether you’re a healthy weight by using our healthy weight calculator. If you are underweight, your GP (*pediatrician), practice nurse or school nurse can give you help and advice.
There may be an underlying medical cause for your low weight that needs to be checked out. Gut problems like coeliac disease, for example, can make people lose weight.
Read about other medical problems that can cause unexplained weight loss.
Or perhaps you haven’t been eating a healthy, balanced diet.
Whatever the situation, if you’re concerned about your weight or your diet, the best thing to do is tell someone. There’s a lot that can be done to help.
Why Being a Healthy Weight Matters
Being underweight can leave you with no energy and affect your immune system, meaning you could pick up colds and other infections more easily.
If your diet is poor, you may also be missing out on vitamins and minerals you need to grow and develop.
The good news is that, with a little help, you can gradually gain weight until you get to a weight that is healthy for your height and age.
Healthy Diet for Teen Boys
It’s important that you gain weight in a healthy way. Try not to go for chocolate, cakes, fizzy drinks and other foods high in fat or sugar. Eating these types of foods too often is likely to increase your body fat, rather than building strong bones and muscles.
Instead, aim to eat three meals and three snacks a day. You should be having:
- Plenty of starchy carbohydrates, such as bread, pasta, rice and potatoes (choose wholegrain versions or potatoes with their skins on if you can)
- At least five portions of a variety of fruit and vegetables a day
- Some meat, fish, eggs, beans and other non-dairy sources of protein
- Some milk and dairy food
We all need some fat in our diet, but it’s important to keep an eye on the amount and type of fat we’re eating. Try to cut down on the amount of saturated fat you eat – that’s the fat found in sausages, salami, pies, hard cheese, cream, butter, cakes and biscuits.
Cut down on sugary foods, such as chocolate, sweets, cakes, biscuits and sugary soft drinks.
Strength training can also help to build strong muscles and bones. Find out how to increase your strength and flexibility.
Boost Your Calories
To bump up your energy intake in a healthy way, try these tips:
- Make time for breakfast. Try porridge made with semi-skimmed (*1% or 2% milk) milk and sprinkle some chopped fruit or raisins on top. Or how about eggs on toast with some grilled tomatoes or mushrooms?
- Crumpets, bananas or unsalted nuts all make good snacks.
- A jacket (*baked) potato with baked beans or tuna on top makes a healthy lunch and contains both energy-rich carbohydrates and protein. Adding cheese will provide calcium.
- Try yoghurts and milky puddings, such as rice pudding.
- Have a healthy snack before bed. Cereal with semi-skimmed milk is a good choice (choose a cereal that is lower in sugar), or some toast.
Teen Boys and Eating Disorders
Sometimes there can be other issues that stop you from eating a healthy diet.
If you feel anxious when you think about food, or you feel you may be using control over food to help you cope with stress, low self-esteem or a difficult time at home or school, then you may have an eating disorder.
People with eating disorders often say they feel that their eating habits help them keep control of their lives. But that’s an illusion: it’s not them who are in control, but the eating disorder.
If you feel you may have an eating disorder, help is available.
Tell someone: ideally your parents, guardians or another adult you trust.
The eating disorders charity b-eat has a Youthline, where you can get advice.
Editor’s Note: *clarification provided for our US readers.