How to quickly lose weight for a teenager – a healthy diet with daily menus and exercises

The content of the article

Excess body weight in children 12-17 years old often causes mockery of peers, development of complexes, inhibition of physical development. If overweight is caused by unhealthy diets and not health problems, burning kilograms will be easy. How to quickly lose weight for a teenager, lose weight without exhausting diets, but only through proper nutrition and special exercises?

Why do they get fat during adolescence?

Girls often have a jump in weight associated with hormonal changes in the body. Changes occur during puberty, which begins at 12-13 years. The girl quickly grows fat in her hips, her waist can expand. In boys, fat mass rarely accumulates due to hormonal changes. More obvious causes of overweight in adolescents are lack of physical activity and overeating.

Can a teenager go on a diet

Girls and boys aged 10-17 years are strictly forbidden to severely cut calorie intake and adhere to mono-diet. During this period, adolescents undergo hormonal changes, the body grows rapidly, and the muscle frame is formed. For the processes to occur without failures, the body needs the whole complex of valuable substances. Sport and normalization of the diet, i.e., the transition to proper nutrition, will help to achieve the desired results. Special diets for adolescents are needed for pathological obesity.

Fast weight loss for teens

Parents should understand that it is better to lose weight at a slow pace: no more than 0.5 kg per week, or 2 kg per month. In this case, “fast”? the concept is relative, because adolescents easily lose weight. The child only needs to give up sugar, harmful foods like crackers, chips, soda, various snacks. How to quickly lose weight to a teenager without a health risk? Preferred homemade food is light, but nutritious and balanced in terms of nutrients..

Weight loss for adolescents is not complete without physical activity. Many will have enough full-fledged classes in physical education classes at school, and it is even better to enroll in the sports section, for fitness, swimming or dancing. In this situation, the figure will quickly become slim, and teenage complexes will dissolve. Parental support and a positive example of households are very important.

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Girl with fruit and a hamburger

Fast diets

Significant nutritional restrictions for teenagers should last no longer than one day. This will be a fasting day, which can be arranged once every two weeks. From the age of 15, these fast diets for teens are allowed:

  • Buckwheat-kefir. In the evening you need to pour buckwheat with boiling water. In the morning, mix it with kefir and you can eat the dish. To lose weight, you need to eat up to 1.5 kg of porridge and 1 liter of kefir per day.
  • Fruit and berry. All day you need to eat seasonal fruits and berries. Local products are preferred: apples, pears, peaches, apricots, cherries, etc..

Easy diets

You can quickly lose weight boy or girl without serious restrictions on food. It is important for a teenager to reduce the consumption of foods or completely eliminate the food that does not have value for the development of a young body. These include fast carbohydrates and unhealthy fats:

  • sweets;
  • bakery products;
  • fried, smoked, fatty dishes;
  • semi-finished products;
  • alcoholic and low alcohol drinks, energy, sparkling water.

Easy diets for teens allow you to eat all wholesome foods and dishes. A minimum of 4 meals should be organized. Nutritionists note that the serving size should be at least 300 g plus a drink. If there is too little food, soon the child will not restrain himself and will quickly have a bite to eat with any available food. To lose weight, do not bother to go to bed, optimally arrange the last meal three hours before bedtime.

What are dangerous diets for teens

Young boys and girls can not reduce the number of calories in the diet. You should not even ask the question of how to quickly lose weight with a strict diet. A significant restriction in nutrition is fraught with the following problems:

  • A lack of potassium, calcium and protein can quickly provoke problems with the musculoskeletal system.
  • The harm of diets for adolescents lies in the inhibition of brain activity. With a lack of carbohydrates, the concentration of attention quickly decreases, the ability to think sensibly dulls.
  • The desire to lose weight as quickly as possible often leads to deterioration of the skin, hair loss, brittle nails.
  • A prolonged diet can cause amenorrhea in girls.

Girl eating salad

Weight loss at home for teens

Young people should focus on physical activity and proper nutrition. How to lose weight teenager? It is very important to organize the regime of the day: get up in the morning and go to bed at the same time, eat on the clock. A considerable role in weight loss is played by the abundance of night sleep, so it is better to arrange a rebound until 22.00 and wake up to 8.00. In an educational institution it is necessary to eat necessarily, preferably a full-fledged second course. Life activity will help to quickly get rid of body fat..

Proper nutrition for weight loss teenager

Every day, a growing body, even during weight loss, should receive at least 2500 kcal, or about 65 kcal per 1 kg of body weight. The diet at the same time provides the intake of 400 g of carbohydrates (fast and slow), 100-110 g of protein, 90-100 g of fat. How to lose weight by the summer of a teenager with proper nutrition? It is necessary to start the process already in the winter, so that by the hot season it will be in shape. The principles of a healthy diet:

  • More than half the protein must be of animal origin. A teenager needs to eat lean meat, eggs, cottage cheese, fish. Up to 40% of protein comes from plant foods: beans, seeds.
  • About 70% of fats enter the body of a teenager from plant sources: nuts, olive, linseed, sunflower oil. In a complete diet there is butter, sour cream, cheese.
  • Of 400 g of pure carbohydrates, only 80 g can be accounted for fast (sweets). The rest – cereals, cereals, potatoes, fruits.
  • A teenager should eat 5 servings of fruits and vegetables daily. The amount of dairy products in the daily diet is 3 servings. Fish and red meat are on the menu 1-2 times a week.
  • The best dishes for a teenager are steamed, boiled, stewed, baked.

Weight Loss Exercises for Teens

You need to go in for sports 2-3 times a week. The duration of the training is 40-50 minutes. It consists of the following parts:

  1. Quick workout. The teenager performs rotational movements of the head, arms, legs, well works out all the joints and warms up the muscles. Squats, bends, sipping are great for warming up..
  2. The main part of the workout. To lose weight, you need to move quickly, but if you feel worse, you should moderate the pace and restore breathing. Perform these exercises for teenagers:
    • jumping with a show of hands;
    • fast jumping rope;
    • run;
    • strap;
    • upper and lower press;
    • bike;
    • lunges;
    • push ups;
    • squats.
  3. Hitch. Stretch your leg, arm, tendon, and abdominal muscles.

Girl runs along the road

How to quickly lose weight to a teenager by the summer

It will turn out to lose weight if you perform all the tasks at a fast pace. To lose weight by the age of the teenager, you need to be persistent and exercise regularly. At a minimum, sit at the computer or at the TV. The process will go faster if you find an ally for yourself: competition with mom, dad or friends will encourage action. Hiking, active games in the yard, visiting sports sections – this is the answer to the question of how to lose weight before a teenager.

Teen slimming food menu

In food, you must comply with the measure – eat so much as to be full. Teenagers are prone to maximalism, so in pursuit of a slim figure can quickly give up food. The diet for slimming a teenager should be rich, diverse. Sample menu:

Day of the week



High tea



Omelet, cottage cheese with fruits, cocoa

Chicken and rice soup, mashed potatoes, baked rabbit, herbal tea

Handful of nuts, compote

Baked fish, stewed vegetables, tea


Croutons with cheese, boiled egg, tomato, cucumber salad, tea

Borsch, buckwheat porridge, chicken cutlet, compote

Yogurt, ham sandwich

Boiled fish, vegetable salad, green tea


Oatmeal, meat sandwich, tomato, tea

Vegetable soup, millet porridge, stewed beef, whole grain bread, jelly

Boiled eggs, a slice of hard cheese, kefir

Whole grain bread with lettuce, boiled meat, fresh cucumbers, compote


Cottage cheese and berry casserole, coffee and milk drink

Chicken broth, hard pasta, chicken chop, fruit drink

Fruit Salad, Low Fat Yogurt

Milk oatmeal, hard cheese, herbal tea


Rice porridge with apple, boiled egg, toast, freshly squeezed juice

Cabbage soup, baked potatoes, salted red fish, tea

Seeds, Summer salad: cucumbers, tomatoes, greens, chicken

Fish, grilled vegetables, herbal tea


Lentils, toast with cheese and herbs, tea

Beef borscht, mashed potatoes, baked chicken, stewed fruit

Cottage cheese with fruits, a glass of yogurt

Buckwheat porridge in milk, cocoa


Omelet with ham and mushrooms, pancakes with jam, coffee drink

Vegetable cream soup, turkey stew, coleslaw, corn and greens salad, tea

Assorted nuts, kefir

Salad: suluguni cheese, bell pepper, olives, tomatoes, cucumbers, tea

Weight Loss Tips for Teens

Tune in to the fact that the first results will be visible after a month of proper nutrition, and this is considered fast. Ways to lose weight for teens are not the same as for adults. It is very important for young people 12-17 years old to eat well and balanced, to maintain an active life position, then extra pounds will not even accumulate. Do not allow dehydration. To do this, drink up to 1 liter of water in addition to another liquid. Remember that you will lose weight with the whole body, not its separate part.

There are contraindications. Consult a doctor.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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