Useful Tips

How to lose weight teenage girl


It works on the principle of a wiki, which means that many of our articles are written by several authors. When creating this article, 262 people worked on its editing and improvement, including anonymously.

The number of sources used in this article is 8. You will find a list of them at the bottom of the page.

Most girls are embarrassed about their bodies, especially in cases where it would not hurt them to lose a couple of kilograms. In fact, the secret to fast and safe weight loss is widely known: you should consume fewer calories than you burn in a day, and exercise regularly, at least briskly. These are fairly simple rules, but the main difficulty is that they should be followed at all times. If you are oppressed and feel insecure, remember that millions of other people were in a similar situation before you. Do not lose heart, and you will certainly achieve your goal by losing weight.

What brings teenage girls to fullness

The teenage years are an important period that becomes crucial for the formation of the correct self-esteem of the future woman. The fact that her own figure does not meet modern standards of beauty can hurt the girl and, together with the ridicule of her classmates, become fertile soil for the complexes. At the age of 12-17 years, girls as a result of hormonal changes in the body can grow stout in the hips and waist, acquiring rounded shapes. In addition, the causes of fullness in adolescents are:

  • Unbalanced and irregular nutrition, including the abundance in the diet of fast food, junk food and sweet carbonated drinks.
  • Stress while studying.
  • Lack of age-appropriate exercise.

Dissatisfaction with their reflection in the mirror, complexes and misunderstanding of others lead to the fact that the teenager begins to seize up stress. This exacerbates the problem of excess weight.

Attention! The process of losing weight is reasonable to start small. After all, small changes are easier to implement than radical ones. If you start, for example, by abandoning chips and soda, then a couple of weeks later you can reduce the portion size, and then make other changes that will not seem so difficult to do.

It is important to choose the right strategy, not only to lose weight, but also to lose weight in the right and safe way. The good news is that losing weight between the ages of 12 and 17 is much easier than in a later period, since at this time the metabolic processes are more intense.

It is interesting! It is necessary to soberly perceive small fluctuations in weight in adolescence, since at this time the girl is still growing and adding a couple of kilograms is a completely natural process.

How to lose weight teenage girl quickly and safely

The main conditions for fast and safe weight loss are a decrease in the calorie content of the diet, proper drinking regimen, sleep at least 8 hours a day, increased household activity and sports loads. These rules seem simple and obvious, but the main difficulty is that in order to achieve a stable result in losing weight, you must adhere to these principles on a regular basis. At the same time, it is vital to consider that the adolescent’s body is different from the adult’s body and for the normal functioning of all systems it needs a steady supply of vitamins and minerals and a sufficient amount of calories (at least 2000 kilocalories per day).

It is important! Good sleep is essential for successful weight loss. According to statistics, people who sleep less than 8 hours a day are 50% more likely to be obese than those who observe sleep and wakefulness. So you should abandon the "theft" of healthy sleep hours for the sake of communication in social networks.

Rigid diets that dramatically limit daily calories to 500-1,200 kilocalories and prohibit major food groups can cause many health problems. A sharp restriction in the intake of calories, protein, fats, minerals and vitamins is a factor contributing to the deterioration of the skin and nails, hair loss, menstrual irregularities, disruption of the musculoskeletal system, and a decrease in cognitive abilities. In order to lose weight and improve your figure in the long run, you need to find an individual balance of diet and physical activity, change your eating habits and choose a training program.

Life hack! It’s easier to take control of your appetite if you make a meal schedule based on your study schedule. This will help curb hunger.

Basic principles of losing weight for a teenage girl

  • Do not skip meals, as this, contrary to expectations, inhibits weight loss and slows down the metabolism. You need to eat in small portions every 3-4 hours. Optimal to eat five times a day and be sure to have breakfast. This mode helps maintain a stable level of sugar in the blood and avoids breakdowns and overeating.
  • The girl’s desire to lose weight can unite loved ones and become a family affair. If you ask mom or dad for help and support, it will benefit the whole family and will allow you to achieve excellent results in the desire for harmony.
  • You should refuse drinks with sugar. Packaged juices, sweet soda, energy contain a huge amount of fast carbohydrates. Only giving up the habit of satisfying thirst with such drinks will save 200 kilocalories per day.
  • We must not forget that the brain receives a signal that enough food has been eaten with a delay of 20 minutes. So it’s wise to stop before deciding to eat another serving.
  • There is a state of emotional tear - a bad idea. Instead, it’s better to find a good alternative to dump negative energy. It can be a walk in the park, sports training.
  • A food diary is a real opportunity to soberly assess the quantity and quality of food consumed. In addition, you can describe your feelings and emotions when using a particular dish or product.
  • It is better to abandon junk food like sweets, snacks, pastries in favor of raw vegetables and fruits. Due to the large amount of fiber, a feeling of fullness will appear faster and last longer.
  • Do not completely give up sweets. Twice a month you can afford to eat your favorite chocolate ice cream or a juicy burger. A complete ban on junk food will make you want it even more. And rare cheats will be the key to long-term success and will allow you to courageously endure the food restrictions the rest of the time.
  • During weight loss, the main thing is not to lose muscle mass, but to lose weight mainly due to body fat. The key to this is the right fitness program, including cardio, weight training and flexibility exercises. Adequate physical activity will provide tone and contribute to effective weight loss. If it’s hard to force yourself to train at home, you can try team sports.

We all have a desire to quit our job of improving ourselves halfway. You can get rid of the desire to eat some calorie harmfulness by drinking a glass of cold water, chewing sugarless chewing gum, and brushing your teeth.

Weekly Food Menu

To lose weight, the diet of a teenage girl should always have vegetables, fruits, meat and fish (boiled or baked), dairy products with a low fat content, healthy fats, complex carbohydrates. For breakfast, it is better to eat an omelet with vegetables, cheese or mushrooms, whole cereal porridge with diluted milk, fruit slices, and cottage cheese dishes. A full breakfast will prevent “raids” on the refrigerator during the day. Snack and dinner should be light. For lunch, a soup or a second hot dish is required. And for dinner, it is better to limit yourself to a combination of protein and vegetables (raw or stewed). For example, you can cook low-calorie salad with tomatoes, cucumbers, lettuce, sweet pepper and grilled chicken breast or shrimp.

It is also necessary to balance the content of fats, carbohydrates and proteins. If you consume too much protein, it overloads the urinary system. In addition, the body turns excess protein into glucose. The amount of protein varies from 15-25% of total calorie intake during the day. In addition to meat, eggs, fish, it is worth using vegetable sources of protein.

In turn, the amount of fat should be 35-60 grams per day. This will ensure the normal condition of the skin, nails, hair, will not allow amenorrhea to develop. It is necessary to give preference to healthy fats, which are found in unrefined oils, fish, nuts, avocados. At the same time, 60-70% of daily calories should be complex carbohydrates (whole grains, vegetables and fruits).

Training program

To start the process of losing weight, you need to get at least 30 minutes of physical activity every day or give training 60 minutes three times a week. As a sports load, morning or evening jogging or swimming in the pool can act. An effective aerobic or power complex 3-4 times a week will also be a tangible help to bring the figure into perfect shape.

In preparation for the main complex, you can jump rope for five minutes. To warm up your muscles, you can work out on the stationary bike at the same time.

This complex should be repeated from the first to the fifth exercise to keep within 30 minutes. With the improvement of physical fitness, it is reasonable to devote at least 60 minutes to fitness. Any of these exercises can be successfully replaced by an exercise to work out the problem area. For example, replace lunges with squats.

How to motivate

Parents have different views on overweight problems in their own children. Some ignore the problem, others force adolescents to adhere to the strictest diet. Nevertheless, it is worthwhile to show interest in the aspirations of the child, to take control of work on a slim figure and directly participate in creating favorable conditions for losing weight. This can become the foundation for building close and equal relations with a teenage girl, most of which at this age turn into venomous and independent creatures.

Many believe that fullness is a consequence of poor heredity, and if the family was complete, then obesity cannot be avoided. But this is not entirely true, and being overweight is more likely the result of an improper lifestyle that is easily adjusted, you just have to go in for sports and instill the right eating habits. Therefore, to help a teenage girl lose weight, parents should think about the changes and set an example for the child.

First of all, you can audit the refrigerator and kitchen cabinets and fill the shelves with products that fit into the framework of a healthy diet. You also need to begin to lead an active lifestyle, involving the whole family in participation in hiking in nature and in sporting events. Do not encourage food and set strict food prohibitions. This can lead to the development of a severe eating disorder - bulimia.

Many teenagers spend the lion's share of time in front of a TV or laptop. Often, children also eat when they bury themselves on the screen. But this leads to overeating and poor assimilation of food. You can set an example for children and have family dinners together at one table for dinner or lunch. Such a good tradition will unite the family and will contribute to the acquisition of healthy eating habits.

What results to expect from losing weight

In the struggle for harmony, you do not need to set super tasks and strive to lose weight by a large number of kilograms in a couple of weeks. The slower the weight loss will occur, the more likely it is that the extra pounds will never return. In general, 1.5-2.5 kilograms per week is an excellent pace of losing weight, during which there is no danger of damaging the health of a teenager.

How to lose weight for a teenager by 5-10 kg per month

Metabolic processes in the body of a child and adolescent proceed faster than in an adult. Therefore, to lose weight by summer or over a certain period of time for a young man or girl is a completely achievable goal.

The main thing is to have a strong desire to make the figure slimmer, and if there is no special incentive to lose weight, it is better not to start. First of all, a teenager needs to set a goal.

For example, lose weight by 7 kg per month. Next, you need to draw up an action plan for weight loss and strictly adhere to it.

How to lose weight for a teenager: where to start?

Normalization of nutrition. Improper nutrition is a real problem that parents will have to solve. It happens that mom and dad do not have time to cook for their offspring: the children eat fast food, and sometimes even whatever. To normalize nutrition, it is necessary:

  • Make sure that the teenager observes the regimen of meals, ate at least three to four times a day.
  • If a boy or girl eats mainly in the evening, it is necessary to balance the diet so that meals are uniform.
  • You will have to refuse food in establishments such as dining rooms or cafes. If it is not possible to eat at home, you need to organize meals so that the child has breakfast, lunch and dinner, according to the daily routine.
  • The diet should contain first courses, harmful products containing an increased amount of carbohydrates, trans fats should be discarded.
  • It is better not to drink sweet, carbonated drinks, instead you need to drink purified water without gas.

Increased physical activity. Movement is life. Overweight teenagers who want to lose weight, pediatricians recommend moving more. This way more calories are consumed, and this helps to quickly lose excess pounds. Start losing weight now, listen to our tips:

  • Try to go down and go up to your floor not on the elevator, but on the stairs.
  • If the school is not far away, why not walk to it instead of steaming in stuffy vehicles?
  • If there are no medical contraindications, do not miss physical education classes.
  • After school, go out into the yard, play soccer, volleyball, and other active games.
  • Sign up for the pool. During swimming, there is increased work of many muscles, calories are lost instantly.
  • Ideal for those who want to lose weight - sign up for the sports section.

Other measures to normalize weight

  • Make an appointment with the pediatrician. Sometimes the causes of obesity are diseases, it is necessary to exclude their likelihood.
  • Parents, relatives and friends should provide psychological support to those who are losing weight, then it will be much easier to achieve the desired result.
  • Some teenagers smoke, use energy. It is necessary to begin the fight against these harmful addictions.

How to lose weight in a week - without harm to health

Nutritionists do not advise losing weight at a fast pace, sharp weight loss is fraught with health problems, sagging skin. It is highly likely that after rapid weight loss, the return of kilograms will occur. Without harm to the health of a teenager, it is recommended to lose no more than three kilograms in 1 week. The main thing is not to stop there, to maintain the right lifestyle.

We offer an original method of losing weight lasting 7 days. It is a combination of a fasting diet and moderate exercise.

In order to quickly lose weight and not harm health, one should strictly observe the requirements of the methodology. So, you should give up smoking, energy consumption, coffee, soda.

You can not skip meals, during the day you need to consume 1,500 grams of clean water.

How to lose weight for a teenager in a week - day after day

Effective diet: lose 10 kg quickly

A quick 10 kg diet is designed for 2 weeks. It is offered for those whose initial weight is at least 60 kg.

If you have 10 kg of excess weight, then they are likely to leave during this time. If your excess weight is 4-5 kg, then most likely you will not lose.

This diet is quite effective under the condition of a sufficiently large initial weight. If your weight is 50-55 kg, you can get rid of 2-3 kg in 2 weeks, nothing more.

Within 2 weeks, you should stick to a 10 kg fast diet menu and drink as much pure or mineral water as possible without gas, unsweetened tea or herbal decoctions, or coffee without sugar and milk. For those who want to know how to lose weight quickly, the diet offers a detailed diet for every day.

The specified number of products should be divided into 4-6 parts and eaten at regular intervals throughout the day.

Diet fast diet 10 kg:

  • day 1: 3 chicken eggs, 1-1.5 kg of raw fruits and vegetables (except bananas and grapes),
  • day 2: 500 g of cottage cheese 2%, 2-3 tablespoons of 10-15% sour cream, 1 liter of kefir 1%,
  • day 3: 1-1.5 kg of raw fruits and vegetables (except bananas and grapes), 1 liter of kefir 1%, 1 liter of freshly squeezed juice (except grape and banana),
  • day 4: 500 g of boiled chicken breast without salt, 1 l of kefir 1%,
  • day 5: any vegetables and fruits without restrictions,
  • день 6: 500 г творога 2%, 2-3 столовые ложки 10-15% сметаны, 1 л кефира 1%,
  • день 7: любые овощи и фрукты без ограничений,
  • день 8: 300 г отварной куриной грудки без соли, 1 куриное яйцо, салат из свежих овощей, заправленный лимонным соком и небольшим количеством оливкового масла,
  • day 9: 1 kg of any fruit (except bananas and grapes), 150 g of boiled low-fat beef, salad of fresh cucumbers and tomatoes with vegetable oil,
  • day 10: 150 g of boiled or baked fish, 2 slices of rye bread, a salad of fresh cucumbers and tomatoes with vegetable oil, 0.5 l of kefir 1%,
  • day 11: 2 chicken eggs, 150 g of boiled lean beef, 2 slices of rye bread, fresh vegetable salad with lemon juice, 0.5 l of kefir 1%,
  • day 12: 1-1.5 kg of raw fruits and vegetables (except bananas and grapes), 1 liter of kefir 1%,
  • day 13: 300 g of boiled chicken breast without salt, 2 chicken eggs, fresh vegetable salad, seasoned with lemon juice,
  • day 14: 4 jacketed potatoes (without oil and salt), 1 kg of fruit (except bananas and grapes), 1 liter of kefir 1%.

Fast 10 kg diet in 10 days

Much tougher than the diet described above, a fast diet that allows you to lose 10 kg in 10 days. Her diet is much more scarce than in the previous diet - this is a tough, low-carb, low-calorie diet. During it, drink at least 2 liters of clean water without gas. For the duration of the diet, give up salt, sugar, butter, spices. Aromatic herbs and fresh herbs can be added to food.

How to eat in order to lose weight

In most cases, the cause of obesity is poor, unbalanced nutrition. If there is everything indiscriminately, the fight against excess weight will be in vain. Start eating right now, and then losing weight will be fast and inevitable. Try to comply with the following healthy eating standards:

  1. The diet should be balanced, the ideal combination of carbohydrates, fats and proteins in the diet is 4/1/1.
  2. Eat at a strictly defined time, try not to violate the meal schedule.
  3. Consume the bulk of the products during lunch, not dinner: after 19-00 it is not recommended to eat.
  4. Do not eat fast food, give up the use of convenience foods.
  5. Do not drink sweet sparkling water.
  6. Arrange food in small plates, do not increase portions.
  7. Refuse consumption of fried, smoked products, pickles.
  8. Steam, eat boiled food.
  9. Include more fruits and vegetables in your diet.
  10. Less salt dishes, and better cook completely without salt. Salt food just before eating it.

In conclusion, about diets

There are many more ways how to lose weight quickly - a diet on buckwheat and kefir, a diet on vegetables, a diet on chicken breast and others. Many of these diets are severely criticized by nutritionists because of their imbalance, so before choosing a diet, weigh the pros and cons if you have chronic diseases of internal organs (especially digestive organs, liver and kidneys), as well as diabetes. Before you go on any diet, be sure to consult a doctor.