The content of the article
- Why do they get fat during adolescence?
- Can a teenager go on a diet
- Fast weight loss for teens
- Fast diets
- Easy diets
- What are dangerous diets for teens
- Weight loss at home for teens
- Proper nutrition for weight loss teenager
- Weight Loss Exercises for Teens
- How to quickly lose weight to a teenager by the summer
- Teen slimming food menu
- Weight Loss Tips for Teens
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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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..
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:
- 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.
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:
- 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..
- 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;
- upper and lower press;
- push ups;
- Hitch. Stretch your leg, arm, tendon, and abdominal muscles.
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
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.