How to lose weight for a teenage girl - diet and exercise

With the advent of smartphones and social media, sedentary lifestyles among teenagers have become the norm rather than the exception. In the courtyards you can hardly see children engaged in active play activities.

Spending many hours at the computer along with poor nutrition leads a young body into an unattractive shape. Fat deposits on the inner part of the thigh (thigh) are becoming a real scourge for the younger generation.

Excess weight creates complexes that interfere with the successful development of an adult personality. Parents should be directly involved in overcoming teenage difficulties.

If a child consumes a large amount of fast food, sweets and processed foods, while refusing physical activity, it is worth having an instructive conversation and getting a gym membership. Buying equipment and sports equipment for your home is also a good decision.

Is it possible for a teenage girl to lose weight quickly?

In adolescence, it is not easy to lose weight psychologically, but the young body still responds well to changes. Losing weight at any age is a dangerous activity for health, especially in adolescence. In addition, at this age, the girl is just beginning to form, and sudden changes in diet and lifestyle can cause a lot of stress. If there is a need to lose weight very quickly, it is better to consult a doctor or registered nutritionist, and not experiment with nutritional systems and under no circumstances self-medicate.

Interesting! You can order almost any meal plan online, including for teenagers. If you feel embarrassed about going to the doctor with complaints about excess weight, you can contact a remote specialist. It is very important to choose registered dietitians and nutritionists who can help.

Of course, you can lose weight quickly. To do this, you need to gain an understanding of self-discipline and be aware of what restrictions are needed and when.

Is it worth fighting cellulite in a teenager?

Cellulite is small depressions on the skin that are also called orange peel due to their resemblance to the porous skin of this fruit. The vast majority of girls will have cellulite. It is usually localized on the butt and back of the thighs.

Cellulite is a common, harmless and completely natural phenomenon. Cellulite may be less or more noticeable as your weight changes, but how much cellulite you have depends primarily on your heredity. That is, it is not a sign that you exercise little or that you should definitely lose weight. It happens that short girls with developed muscles still have a lot of cellulite, but larger girls cannot find a single dimple on their butt!

You've probably seen advertising posters with women without cellulite, and you're wondering how they achieved it. Advertising posters of models without cellulite are often the result of photo processing, that is, visual deception, and the models themselves have learned to pose in such a way as to hide cellulite.

There is a lot of advice about various creams that supposedly make the skin elastic and remove cellulite, but they do not work. There is no good treatment that will get rid of cellulite. Here's our friendly advice: It's better to spend your time doing something fun or useful than suffering over a few dimples on your butt.

What a teenage girl should not do to lose weight

There are many ways to lose weight - some are correct and some are extremely dangerous. Firstly, it is impossible to strictly and sharply restrict a teenager’s diet - this at least affects brain development and social activity. A lack of fats and vitamins has a bad effect on the condition of hair and nails, and without carbohydrates and sufficient amounts of protein, the body will not be able to grow at a normal pace.

Taking diet pills is strictly prohibited. Such drugs are designed for adult women with established hormonal levels. In the case of a teenager, there can be disastrous consequences for the development of the reproductive system, including infertility. Any pills can only be prescribed by a qualified nutritionist after an examination.

Teenage girls hear a lot of popular diets, 90% of which are simply dangerous and useless. These include all diets that do not have a balanced set of proteins, fats, carbohydrates and vitamins (drinking diets, mono-diets, sweet diets, etc.). It should be understood that such dietary restrictions are irrational and will quickly return lost kilograms.

Fasting is strictly prohibited. No matter how attractive a hunger strike may look for losing extra pounds, it is a silent enemy that simply dehydrates a teenager’s fragile body. Fasting can only be carried out according to a doctor’s indications even after 18 years of age, but it should not last more than a day and must be supported by a complex of vitamins to replenish losses of microelements. Also, fasting is a good way to reduce the “plateau effect”, when weight loss stops after dieting and regular exercise. In any other case, a hunger strike is the way to the gastroenterology department.

Interesting! What foods contain healthy fats?

How to prepare for exercise, warm-up

Warm-up is an essential part of the training process to avoid sprains and injuries.

Preliminary preparation of muscles for the main part of physical activity has a lot of positive aspects:

1. Improving performance and strength indicators.
2. Reducing the load on the cardiovascular system.
3. Acceleration of metabolic processes.
4. Increased muscle elasticity, thereby reducing the risk of injury.
5. The release of adrenaline into the blood stimulates improved physical endurance.

Exercises during warm-up are performed with medium amplitude and at a moderate pace. Its main task is to warm up the muscles before intense exercise.

The process of performing warm-up exercises is as follows:

• Light cardio exercise for 5-7 minutes: treadmill, elliptical or rowing machine.
• Rotational movements of the body according to the “top to bottom” pattern. The warm-up begins with the cervical region, then moves to the shoulder and elbow joints, and continues with turns and bends of the body. Finally, rotations of the hip, knee and ankle joints are performed.
• Squats with your own weight 20-30 times.
• Restoring breathing.

Ignoring warm-up is fraught with complications such as:

1. Stretching.
2. Injury.
3. Fainting.
4. Increased blood pressure.

Vigorous heating increases blood circulation and releases lubrication, which is necessary for proper joint function.

How to lose weight for a teenage girl: diet by age

Depending on age, different diets are considered for girls from 11 to 17 years old - this depends on the characteristics of the growth and development of the teenager during adolescence. To avoid health problems and lose weight without gaining weight back, you need to control your diet. The main recommendations concern the following nutritional points that will allow you to quickly lose weight:

• Limit sweets. It is not necessary to throw out all the chocolates from the house - it is enough not to overindulge and replace with healthy analogues (marmalade, marshmallows, dates).
• Limit fried foods. This also includes your favorite fast food.
• Floury. Many teenagers have an allergy to gluten or poor absorption of it, which causes weight gain. These products can also be replaced with gluten-free alternatives.

Girls' nutrition should be balanced, without failures or overeating. If you think through your diet in advance, it is much easier to control it.

There are a number of techniques that allow you to safely lose weight:

• Lose weight slowly, without jerks and suffering. The body must receive everything that is necessary for its normal functioning.
• Add healthy fats to your diet (avocado, red fish, fish oil, nuts). Fats are involved in the secretion of hormones and improve the functioning of the gastrointestinal tract.
• Learn to count calories. Actually, it's not that difficult. It is necessary to follow the rule of deficit, then the weight will go away smoothly and safely.
• Speed ​​up metabolism. To do this, you need to get enough sleep, not go hungry, exercise and spend time in the fresh air.
• Drinking regime. At a young age, teenagers often party and become addicted to alcohol. To lose weight you will have to give up.
• Less sugar. Sugar is found in huge quantities in foods loved by teenagers, such as energy drinks, fast food, chips and candy. It is better to replace with fruits and berries.

The basis of any weight loss is nutrition

Without proper nutrition, as well as the right diet all day long, you will not be able to get rid of the problem. You should understand perfectly well that it is not possible for the body to lose weight in one area; with the right diet, the volume of the entire body will decrease.

Proper nutrition for weight loss in thighs:

• Limit salt intake, but do not completely eliminate it. Salt helps retain water in our body, swelling appears, and volumes increase. In a few days you will already see the difference.
• Forget forever about sweets and fatty foods. This is the most harmful thing that can be for our body.
• Eat more vegetables, bran, grains. They contain fiber, which helps reduce fatty tissue in our body and also cleanses it.

So you shouldn't drink sparkling water. Drink regular ones in large quantities. It is needed for the breakdown and removal of fat from the body.

Food for weight loss

To do this, let's take some kind of diet, for example a protein diet. That is, the main priority of food consumption during the day will be protein. You will also have to forget forever about sausages, canned food, fast food, etc.

Main components of the diet:

• Protein. Contained in meat, fish, cheese, dairy products.
• As I said earlier, vegetables are a source of fiber.
• Cereals. Eat porridge in the morning.

Approximate diet for a teenage girl

Examples of diets will vary depending on the age needs of the body.

13-14 years old

An approximate menu for this age is as follows:

• breakfast: buckwheat porridge with water, a piece of boiled chicken breast, a glass of tea or milk;
• snack: muesli bar and tea;
• lunch: low-fat fish, baked in the oven, vegetable salad with cabbage, carrots and olive oil;
• afternoon snack: vegetable juice salad (pumpkin, tomato), sandwich with butter and cheese;
• dinner: boiled chicken breast, vegetable stew (without potatoes), kefir or tea with milk.

15-16 years old

At an older age (15-17 years), it is easier for teenage girls to give up habitual unhealthy foods, and they are more active in their studies, which affects their diet when trying to lose weight:

• breakfast: two toasts with cheese, boiled lean meat (veal, turkey), fresh tomatoes with herbs, tea;
• snack: nuts and dried fruits (but not seeds);
• lunch: lean borscht or chicken breast, soft-boiled egg, baked potatoes, vegetable salad with olive oil;
• afternoon snack: fruit yogurt or fermented baked milk;
• dinner: baked chicken fillet with herbs and tomatoes (no cheese), lettuce, green tea.

How to speed up fat removal from thighs

In order to start the process of burning fat in thighs, it will be enough just to reconsider your diet in combination with simple physical exercises. When you really can’t wait to get the expected result, or deadlines are running out, you can use additional methods that can significantly speed up the process of reducing volumes.

Massage for slimming thighs

There are several types of this massage using additional means, such as:

• vacuum massagers,
• electrical,
• thermal (in the form of bandages),
• vibrating,
• muscle stimulants.

Body wrap for slimming thighs at home

Types of wraps:

1. Honey. Add 1 tsp to thick honey. cinnamon, mustard or lemon juice, then apply to the thighs for at least 30 minutes.

1. Clay. The only wrap that does not need to be wrapped in anything. You can only use red, black or blue dry clay powder, to which you need to add 1 tsp. mustard. Keep it for no more than half an hour.

1. Chocolate. One of the most pleasant wraps in terms of sensations, requiring virtually no effort and a large amount of products. To prepare it, you just need to dilute the most common cocoa powder with milk or sour cream.

Scrubs for slimming thighs

The thighs are perfectly removed not only with massages and exercises, but also with scrubs.

Salt scrub

Solyanoy. One of the most effective scrubs for weight loss in the thigh area is sour cream and salt scrub. You need to use it every time before going to the shower. This consistency is prepared as follows: you need to mix sour cream and sea salt in equal proportions. Rub your feet thoroughly with this mixture for 2 minutes, after which you need to rinse it off with warm water.

Coffee. It is necessary to mix a teaspoon of ground cinnamon, 3 tablespoons of ground coffee and a little vegetable or olive oil until smooth. This scrub should be rubbed in with circular movements and then left until the mixture is absorbed. It is necessary to rinse off with cool water.

Full thighs are not a reason to despair and give up. It is enough to make some effort, as well as use methods for losing weight, and the result will not be long in coming.

Sets of simple exercises for losing weight at home

Proper nutrition is the key to health, but the key to a slim figure is sports exercises. To get your body in order and be able to wear any stylish things, sports are necessary. This does not mean that you need to immediately rush to sign up for a gym and spend a lot of money on memberships. Teenage girls have a very soft, pliable body - fat is burned as quickly as it accumulates. For this reason, an average load 1-2 times a week, coupled with nutrition and good sleep, should be enough for the goal. If at any point your weight loss stops, the intensity or frequency of your workouts can be increased.

The spine of a teenager is considered quite weak and unable to withstand total loads. In this matter, it is very important to perform the exercises correctly and not to overdo it. It is best to entrust the work to a professional trainer.

Complex for the abdomen and sides

Making your waist thin and graceful is the dream of many teenage girls during their “blooming” period. A home exercise routine includes simple activities.

Ab crunches

Well suited for those who want to make their waist beautiful and their tummy flat. Technique:

1. Lie on your back, put your hands behind your head, elbows to the sides.
2. Bend your legs and place your feet on the floor.
3. We tighten our abdominal muscles and pull our shoulders towards our legs. The main thing is to avoid using the back muscles.

Plank

The exercise helps to work the abdominal muscles and the whole body. It's better to start with 1 minute. How to do it:

• Place your elbows at a 90-degree angle on the floor, feet together.
• Raise your body on your toes, stretch out like a string and hold the tension for a couple of minutes.

It is important not to sag in the lower back and not to sink in the shoulder blades. You need to kind of push off the floor with your hands. Pay attention to the position of your hands. They should be under the shoulders. Don't move your arms forward. Place your hands shoulder-width apart. The whole body must work.

Interesting! 21 types of plank exercises to strengthen your core and back muscles

More abdominal exercises: Effective lower abdominal exercises for girls – TOP 5

Complex 2 for thighs

Most often, teenage girls complain about full hips and buttocks. A few exercises 2-3 times a week will help you lose weight in your legs.

Squats with dumbbells

This exercise will make your butt toned and your legs strong. How to do:

1. We take 1.5 kg dumbbells. We place our feet shoulder-width apart and lower ourselves while inhaling.
2. We lower ourselves to parallel with the floor, our knees should not go beyond our toes.
3. Raise the body as you exhale. It is important when lifting the body to feel how the back of the thigh and abs work, and not the back.

Lunges

They can take place on the spot, or you can use a step platform or dumbbells for weighting. Order:

1. We take a standing position, legs wider than shoulders. Your hands can be placed on your waist.
2. We bring the working leg forward so that it creates an angle of 90 degrees with the floor. Do not bring your knee to the toe, and do not lift your heel off the floor.
3. Lunges are done on the other leg in the same way.

Interesting! The most effective exercises against cellulite on the thighs and buttocks at home

Complex 3 for the chest

If a girl is bothered by small breasts (which is natural at this age), then a set of exercises for the pectoral muscles will help to slightly correct the situation.

Push ups

They allow you to strengthen your arms and pectoral muscles - thanks to such exercises, your chest will look toned. Technique:

1. We rest our hands and knees on the floor. The shins should be in weight.
2. Hands slightly above the chest and shoulder width apart.
3. We bend our arms and lower them as low as possible to the floor. As you exhale, we return to the starting position.

Palm clenching

The exercise is aimed at strengthening the chest muscles. Scheme:

• place your elbows at chest level;
• press your palms hard against each other.

Interesting! 13 Best Women's Chest Exercises

Why do stretch marks appear on the body in teenagers?

Most of us will develop stretch marks on our bodies during our lifetime.
Stretch marks are stripes on the skin that differ in color. You might as well call them tiger stripes! They appear because the body grows very quickly, and the skin does not keep up with this growth. It stretches more than it can, and therefore damage occurs. Stretch marks are a type of scar and, unfortunately, they do not disappear, but they may become less noticeable over the years.

Most often, stretch marks appear during periods of life when we are actively growing. Puberty is just such a period.

Stretch marks can also appear even after adolescence, for example, if you are rapidly losing weight or gaining weight, or during pregnancy.

Stretch marks often appear on the thighs, buttocks, chest and abdomen.

Is it possible for a teenage girl to lose weight in a week?

Any weight loss with restrictions per day/week is a direct path to problems with the body. The question here is not even that girls are starving to the last minute to fit into the desired dress, but that there is simply a lack of understanding of why this is necessary.

You can lose weight in a week correctly in two ways - by reducing a teenager’s diet by 10-15% or by increasing the intensity of sports activity. Weekly weight loss should not exceed 300 g.

Tips for losing weight for teenagers

If a child refuses to attend a sports club, dance classes may be an alternative. Helping to find meaningful arguments for a teenager to maintain an active lifestyle is the primary task of parents.

Mom and dad should be an example for the child, because if they sit in front of the TV all day long, then their child will not have the desire to play sports. Parents of overweight children should take into account some useful tips:

1. Visit the pool or tennis court more often with the whole family;
2. Use rental bicycles (or buy them) and ride around the park several times a week;
3. Take the habit of roller skating, and in winter, ice skating and skiing;
4. Organize long-distance hiking trips, armed with tents and a thermos.

The system of exercises for teenagers helps not only to lose weight in the hips and thighs, but also normalizes the internal mechanisms of the body. The result is harmonious and complete functioning of organs and their systems, as well as a powerful charge of energy for the coming day.

Features of development

Teenage cellulite is formed against the background of impaired synthesis of the hormone leptin, which controls the feeling of satiety. As a result, a girl or guy has a need to consume large amounts of high-calorie, fatty foods. Combined with low mobility, this leads to the accumulation of excess fat.

The fiber grows, pinches the capillaries, and destroys the connecting walls between the fat cells. Blood circulation and lymph outflow slow down, and stagnation begins in the tissues.

The first signs of lipodystrophy are:

• local swelling;
• dryness, flabbiness of the epidermis;
• causeless appearance of bruises.

If measures are not taken, the situation worsens and fibrosis develops. Lumps, nodules, striae (whitish or reddish stripes), and stretch marks appear on the body. The skin takes on a specific appearance, its structure reminiscent of the peel of an orange.

Most often, cellulite appears on the butt, legs, and abdomen - in places where fat deposits are most concentrated. In advanced cases, the defect spreads to the back and shoulders.

The flaw itself does not pose a threat to health, but it greatly reduces self-esteem and self-confidence. It becomes the cause of psychological and social problems in girls and boys.

How does physical activity help?

Burning excess fat is a difficult task (especially in cases where its amount in the body is exceeded). Proper nutrition alone is not enough. In this case, physical exercise comes to the rescue. People who find it difficult to force themselves to exercise can choose their usual morning exercises.

Several stages of training can be distinguished (depending on the level of initial physical fitness).

Charger

If you have never played sports before, this is where you should start. You can choose exercises yourself. Be sure to warm up your muscles before performing exercises. It is recommended to walk or run briskly for 15 minutes.

In the warm season, it is better to go outside and take a quick walk. This exercise is called cardio exercise. It allows the body to quickly warm up and starts the metabolic process. After cardio exercise, you should do several exercises for the abdominal muscles or legs. It is better to do exercises before breakfast.

Visiting sports sections

This is a great way to combine physical activity with positive emotions. The main thing is to find a sporting activity you like. Choose what you like best! Swimming, running or basketball are equally good. The main thing is that after training you feel a charge of vigor and good mood!

Sport

Teenagers with good physical fitness can engage in professional sports. Such activities strengthen the immune system, make the child more resistant to stressful situations, develop endurance and strengthen character.

A girl’s health needs to be protected from a very early age. A balanced diet and regular exercise will help you lose excess weight. Proper nutrition will allow you to increase and preserve your beauty for many years!