Wikihow how to lose weight teen girls | Lose Weight
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Keep your face toward the floor at all times. Repeat steps 1 to 6 two to four more times for a full minute workout. As your fitness improves, increase the number of repetitions and sets to do a minute workout. Eat a nutritious breakfast built around oatmeal and fresh berries, an egg-white omelet or low-fat yogurt. Eating breakfast helps reduce huger that causes you to eat unhealthy snacks throughout the day.
Cut out processed foods that are packed with empty calories. These include fried foods, candy, pastries, baked-goods, white bread, soda, pizza and chips. Also limit your intake of high-calorie foods, such as cheese, juice and pasta.
Incorporate fresh fruits into your daily diet by eating them as snacks and as desserts. Eat a piece of fresh fruit, such as an apple, pear, banana or a cup of fresh berries every two to three hours to keep your blood sugar steady and to avoid unhealthy food cravings.
Add vegetables to your meals or encourage your parents to cook with more vegetables in order to replace some of the higher-calorie ingredients, such as rice, pasta, potatoes and meat, in your meals. Make a low-calorie green salad with tomatoes, cucumber, lettuce, sweet peppers and grilled chicken breast or shrimp.
5 Safe and Effective Ways to Lose Weight Fast - wikiHow
Eat it with low-calorie dressing before or with meals to fill your belly and limit your intake of higher-calorie foods. Drink ice cold water before meals to fill your belly and limit your food intake.
Also drink a glass of water every few hours to keep yourself hydrated. This is very important for teen girls who are obsessed with their body weight and are ready to go to any extreme measures to shed off those extra kilos. Here follows a list of such activities: You must accept that you cannot force your body to shed belly fat fast and you need to take things slowly. You have to take care of your estrogen levels, weak abdominal muscles and insulin levels.
First take advice from an experienced physical trainer about how to start your exercise regime. You can do exercises at home under the guidance of such a trainer or join a gym. Assemble a circuit of exercises that are working your entire body pulling muscles, pushing muscles and lower body muscles. Perform these exercises one after another for hours and then rest until the next day. If you are doing exercises at home, you can go for abs exercises, cardio and strength training.
Exercise for at least 1 hour daily for days a week. Go for brisk walking or jogging for half-an hour on the 7th day of the week. The American Academy of Pediatrics says teens should watch no more than one to two hours of TV a day. Instead of watching TV — or other screen time with computers, cellphones and video games — encourage your teen to read a book, work on an art project or listen to music and dance.
Better yet, spend time with your child enjoying an active hobby such as gardening, flying kites or hiking.
Wikihow how to lose weight teen girls
Drink More Water Sugar-sweetened drinks, such as soda and juice, are also a major cause of belly fat gain in teens. A review article published in Obesity Reviews reports that teens who omit these drinks from their diet gain less weight. Diet soda is also linked to weight gain. If your teen is trying to lose belly fat, water is the healthiest choice. Jazz up a glass of water with fruit such as sliced strawberries or oranges. Seltzer water also makes a good drink choice for teens trying to trim their middles.
Eat a Healthy Breakfast A review study published in Obesity found that teens who eat breakfast are thinner than teens who skip it. Breakfast should be a priority when your teen is trying to get to a healthier weight and lose belly fat. A bowl of whole-grain cereal with low-fat milk is an easy breakfast choice for teens. If time is an issue, make a healthy smoothie to drink on-the-go: Fill Up With Fiber Encourage your teen to eat more fiber-rich foods, such as fruits, vegetables, beans and whole grains.
A study published in the Journal of Clinical Endocrinology and Metabolism found that teens who eat more fiber have less belly fat. Eat Smaller, Frequent Meals Your teen may have an easier time slimming her mid-section if she eats more often, says TeensHealth. Offer three regular meals with smaller portions and two to three healthy snacks such as fruits, cut vegetables or air-popped popcorn in between meals.
Use a smaller plate to make it look full while keeping portions under control. Tune Into Hunger Encourage your teen to eat only when hungry and stop when he feels full. Remind him to eat slowly and wait at least 20 minutes before going for a second helping. These skills may take time to master. A study published in the American Journal of Physiology, Endocrinology and Metabolism found that teens could lose belly fat with 60 minutes of aerobic exercise three days a week.
Beneficial activities include walking briskly, riding a bike or taking an aerobics class. Limit Sweets There is a strong association between sugar intake and belly fat, according to Rush University Medical Center. Sugar is in a lot of foods, from salad dressing to ketchup to candy and other sweet treats.
To help limit temptation, keep your kitchen stocked with healthier options. Manage Stress The teen years can be a stressful period of time because of peer pressure and school. Teens that report higher levels of stress may have more belly fat, according to a study published in Obesity.
Help your teen manage stress by finding healthy outlets such as exercise, positive peer support or engaging in a creative activity. Get Family Support For your teen lose belly fat and get to a healthier weight, he needs support from the entire family. Everyone should be eating healthy and finding time to be more active.
Have your teen help with meal planning, grocery shopping and cooking in the kitchen. Make plans to go on a family hike or play a game of basketball, and turn off the TV and enjoy conversation around the dinner table. How to Lose Weight Fast There are numerous diet plans that can tell you how to lose weight fast. Some work better than others for fast weight loss, some are easier to stick to than others, and some are less expensive than others.