Along with the global desire of the female half of humanity to lose weight, more and more teenagers are joining this “slimness relay race,” often not realizing that at their age this can not only cause irreparable harm to health, but can also simply be dangerous.
“Why don’t I lose weight?” - Oddly enough, many teenage girls and boys from 12-13 to 15-16 years old think so, completely forgetting that their body is still growing and will only be fully formed by the age of 20-21. And before this age, all self-experiments, including dietary ones, will bring nothing but health problems.
Of course, it is difficult to convince a teenage child of anything, especially when it comes to appearance, so all parents’ arguments about the dangers of diets will be safely ignored. Now it would be wiser not to categorically hinder your daughter or son by forcing them to eat, but to help them organize their meals properly.
An important point: now children, as a rule, look for information on the Internet. The task of parents is to get ahead of them and find really useful information that they can unobtrusively offer to read to a child obsessed with the idea of losing weight.
Weight loss for teenagers
Just a few years ago, the problem of overweight and obesity was primarily a problem for adults.
But now it has spread to children and adolescents and is becoming an epidemic. The problems of overweight and obesity in adolescents and the associated problems of weight loss for adolescents are extremely important. And often even more important than for adults, since excess weight in adolescence can lead not only to various pathologies, but also to the development of obesity in adulthood, disorders of adolescent puberty, and disorders in the development of his personality. A fat girl or a fat boy in adolescence often becomes objects of ridicule and even contempt, and answers to questions like “how to lose weight for a 12, 13 or 14 year old girl” or “how to lose weight for a teenager in the summer” become vital for them. Unlike numerous methods and programs for losing weight for children, there are significantly fewer programs for losing weight for teenagers, and they often have to independently turn to programs for adults (such as the Dukan diet, Elena Malysheva’s diet, Maggi, 6 petals, etc.). Many of these programs are completely inappropriate for teenagers and can lead to dangerous health consequences. But on the Internet they are constantly looking for, for example, how to lose weight for a teenager in a week - what can’t you do to quickly get in shape?
It is much easier to prevent the appearance of excess weight, for which you can use elements of the prevention of excess weight in children. But how can a teenager lose weight if, after all, time is lost and measures must be taken during adolescence?
Diet for a child - menu
The diet for children who are overweight includes the following menu for 7 days.
First day:
- breakfast - carrot omelette, rye bread, a glass of green tea;
- second breakfast - a sandwich with cheese, a glass of dried fruit compote;
- lunch - soup cooked with potatoes and meat, a slice of rye bread;
- dinner - boiled potatoes, stewed vegetables, a glass of apple jelly.
Second day:
- breakfast - buckwheat porridge with low-fat milk;
- second breakfast - steamed beetroot cutlets, a glass of apple compote;
- lunch - lean meat borscht, boiled potatoes, stewed vegetables, a slice of rye bread;
- dinner - salad dressed with low-fat mayonnaise, fruit jelly.
The third day:
- breakfast - oatmeal, a glass of tea with milk;
- second breakfast - baked apple, tomato with a slice of bread;
- lunch - vegetable hash, apple and carrot juice, a slice of bread;
- dinner - boiled potatoes, stewed zucchini, a glass of green tea.
Fourth day:
- breakfast - apple omelet, a mug of rosehip infusion;
- second breakfast - potato pancakes with a little sour cream;
- lunch - mashed potatoes, beet cutlets, fruit and slices of bread;
- dinner - oatmeal with raisins.
Fifth day:
- breakfast - apple pancakes, raisins, semolina and a glass of compote;
- second breakfast - liver pate, a piece of bread, fruit;
- lunch - oatmeal soup with prunes, a slice of bread;
- dinner - steamed meatballs, boiled potatoes, a glass of rosehip infusion.
Sixth day:
- breakfast - fruit puree;
- second breakfast - potato omelet, a glass of dried fruit compote;
- lunch - pureed vegetable soup, a mug of coffee with milk;
- dinner - vegetable salad with sour cream, stewed potatoes.
Seventh day:
- breakfast - corn flakes with milk;
- second breakfast - stuffed apples with cottage cheese and raisins;
- lunch - fish soup, a slice of bread, fruit jelly;
- dinner - wheat porridge with pumpkin.
How can a girl, boy, or teenager aged 10-14 years old lose weight on their own?
It is not recommended to carry out accelerated and targeted weight loss in adolescence, when the body is growing and rebuilding, without the consultation and supervision of medical specialists. But at home, you can try to carry out some moderate correction of the teenager’s nutrition and physical activity without compromising his health. The teenager must do this consciously, with the participation and control of his parents. At the same time, you can’t count on a quick effect (for example, losing weight for a teenager in a month) and you should be patient.
- Changes in diet . This cannot be considered as a diet for teenagers to lose weight, but rather as a correction in the composition and type of nutrition. Choose the right drinks. You should avoid sweet carbonated drinks and juices that contain a lot of sugar. Ideally, go to regular or sparkling water, unsweetened tea. Include vegetables (mostly) and fruits in your daily diet. Vegetables provide the body with vitamins, fiber, minerals and are extremely low in calories. But the consumption of fruits containing sugar should be somewhat limited - no more than two servings of what fits in a handful of hands. High-calorie foods (fried potatoes, fried meat, fast food, etc.) should be included in the diet maximum once a week. Significantly reduce the proportion of sweet foods or eliminate them altogether (ice cream, chocolate, pastries and cakes, etc.). Strictly follow the diet (no more than three times a day) and exclude “snacks”. It is also advisable to slightly reduce food portions, but not to bring the body to a constant feeling of hunger.
- Constant physical activity . Without it, there will be no desired result. You can use all types of moderate physical activity (sports games with peers, playing sports, cycling, etc.). But simple, but long, walks are enough. Physical activity should take at least two to three hours a day.
If this lightweight set of measures does not lead to the desired effect (excess weight does not disappear, the teenager does not gradually lose weight), then you should contact children's and adolescent specialists.
Sample menu for the week
It should be noted that this weekly menu is approximate. You can easily replace products with similar ones that you prefer. When creating such a menu, base it on your personal preferences. Only product combinations are basic. For example, you can easily replace a tomato salad with a similar cabbage or cucumber salad. It just depends on your taste preferences.
Monday
Breakfast: Millet porridge with raisins. Fruit tea. 2 unsweetened crackers.
Second breakfast: One banana.
Lunch: Cauliflower soup with chicken broth. Cocoa with milk.
Second snack: Yogurt with blueberries.
Dinner: Baked chicken with vegetables. Cherry compote.
Tuesday
Breakfast: Oatmeal pancakes with honey and walnuts. Currant jelly.
Second breakfast: Apple.
Lunch: Meatballs in cream sauce with boiled rice. Beet salad with sour cream. Tea.
Second snack: .
Dinner: Cauliflower casserole. Dried fruits compote.
Wednesday
Breakfast: Whole grain bread sandwich with cheese. Strawberry jelly.
Second breakfast: 50 grams of almonds.
Lunch: Chicken broth with dumplings. Unsweetened tea.
Second snack: 150 grams of cottage cheese with berries.
Dinner: Chopped beef cutlet with boiled buckwheat. Fresh chopped tomatoes. Peach compote.
Thursday
Breakfast: Cottage cheese casserole with raisins. Cocoa with milk.
Second breakfast: Pear.
Lunch: Fish cutlet with boiled rice. Carrot salad. Compote of pears and prunes.
Second snack: 30 grams of walnuts.
Dinner: Chicken balls with a side dish of stewed zucchini. Cranberry juice.
Friday
Breakfast: Cottage cheese with prunes and nuts. Unsweetened tea.
Second breakfast: Orange.
Lunch: Low-fat chicken pilaf. Cabbage salad. Compote.
Second snack: Grated carrots.
Dinner: Baked pink salmon with mashed potatoes. Unsweetened tea.
Saturday
Breakfast: Fruit salad. Peanut butter bread. Unsweetened tea.
Second breakfast: 50 grams of unsalted peanuts.
Lunch: Vegetable stew with chicken. Berry jelly.
Second snack: Yogurt.
Dinner: Lazy cabbage rolls. Unsweetened tea.
Sunday
Breakfast: Sandwich with cheese. Cocoa with milk.
Second breakfast: Pear.
Lunch: White fish soup. Tea with currants.
Second snack: Kiwi.
Dinner: Oven-baked flounder with mashed potatoes. Compote of apricots and cherries.
Weight correction programs for adolescents at the Markushka children's clinic
The Markushka clinic will help your teenager lose weight at home under the supervision of doctors. First, medical specialists (pediatricians, pediatric endocrinologists, neurologists) draw up a plan for examining the teenager, which is necessary to identify possible diseases of the endocrine system and nervous system. Such diagnostics necessarily include laboratory examinations and tests. If the cause of excess weight is internal pathologies, then this requires special approaches to correcting a teenager’s weight.
Conventional weight correction programs for adolescents are individual, but they all consist of nutritional components, recommendations for dosed physical activity, and consultations with adolescent psychologists. Doctors at the clinic conduct regular follow-up examinations of the teenager and, if necessary, make adjustments to the weight loss program.
