If you are reading this, then you are probably an anxious teenager, scrolling pages after pages. Trying to find out how to lose belly fat for teens for an upcoming date or maybe even for a social cause.
Now whatever your reason may be, you are struggling to lose bodyweight, and that’s a fact. You have tried out everything, starting from an exercise focused routine to all the weird diets you came across on Twitter and YouTube.
With a little workout here and there, you can feel the muscles growing underneath the fat, but it’s never really quite visible. The awkward curves keep on getting wider and bigger the more you workout. Worry not!
As a growing teenager, I was borderline obese, and life was not easy. I was victimized by body shame and never got around to the whole boyfriend experience. My pants were always too tight and buying clothes my size was a real challenge. Not to mention the constant tiresome feeling I would get from a minimal amount of work.
I was still trying out designer diets, fasting programs, and did an insane amount of training, all kinds, from cardio to strength to cross fit. I went through a lot of tough times because of my body weight and learned plenty from my struggles and mistakes. I want you to seriously try these out for at least a month and then decide if the following plan is actually working out for you or not.
1. Replace sugar with something equally sweet
No teen can genuinely feel alive without his/her morning cuppa StarBucks. Other than Insta snaps, sugar on its own is very addictive and something we are super dependent on.
Sugar-rich food and drinks are as delightful as they are dense with calories. Type II diabetes, fatty liver disease, brain, and heart conditions are guaranteed if you keep sugar in your daily diet.
Try substituting sugar with honey and fruits. Get more fresh smoothies. If you are a sucker for baked food, then put in honey and chopped fruits in your baking to enjoy sugar-free food. According to statistics, people who have cut out sugar lost weight quite dramatically.
Recommended for you: How To Lose Belly Fat: 7 Easy Exercises
2. Eat Healthy Fat
Yes, you read correctly. Eat more fat, the right kind. You may wonder how one might lose fat by consuming more fat, and you would be right to think so. So, I will give you a quick science101. Fats are mainly of 4 types. And not all are bad.
With healthy body fat, you can experience benefits like a warmer body, more energy, less cranky, and at last but not least, LESS FAT. Having a healthy source of fat means having access to more energy for your body to do its daily work, and that includes burning fat. Avocadoes, fatty fish, nuts, vegetable oil, and cheese. This is the best way to burn body fat.
3. Have a simple & effective exercise plan
I am sure you all went through an extreme cardio phase when your strength training failed to scale you down to your desired size. Everything in life comes with a balance, or you have to balance it out. But I am sure that too didn’t pan out.
Start off with a 30-minute low impact cardio workout in the morning on an empty stomach. Have breakfast right after to reap the most benefits. I would suggest doing Burpees, Lunges, Jumping rope, or running. I would suggest you do all of these with equal frequency within the 30 min cardio session. Then do basic bodyweight training- Push up, Squat, Pull Up, Chin Up, and HandStand. Do these thrice every week. Divide up the exercises within that 30-minute window, however.
4. Cut down Stress
Stress is the devil’s henchman. Stress is not only harming your thought process and emotional state, but it greatly aids in the storing of fat.
Having stress will skyrocket your cortisol hormones, which in turn will leave you hungry and a few munchies in and voila! You gained weight.
Exercise and meditation can go a long way. Most of your favorite celebrities depend on these to get them by. If you feel like you need professional help, then visit your school’s counselor, they can help more than you think.
Sleep is perhaps the most essential part of our lives. Without sleep, you can not think or function properly, which makes you tired, cranky, and weak. It also contributes significantly to fat. Make sure to get in 8 hours of sleep or more.
5. Avoid Scam Deals and fad diets
You have already come across your fair share of fad diets and the expensive workout programs. Still, they never seem to help you lose your gut, and if they do, they require a lot of time, money, or dedication.
Everyone is desperate to lose weight. Googling all day long ‘how to lose belly fat fast for teenage girls’ won’t leave you with any less fat.
In this world of health crisis and body image issues, we all find solace in fad diets that give us hope of a slimmer tomorrow. You have broken your heart and your wallet buying into these scams. The only good thing that came out of your past failure is that now you know better.
Teenage years are your last chance to hit a growth spurt and having any form of imbalance in your diet, or physical activities can halt that growth. So, never follow diet plans that demand you to go extreme rituals like being on a liquid diet all month long, and it even gets as absurd as living off of the water.
Losing belly fat is all about burning more calories than you consume. If you starve yourself or overtire yourself, your metabolism dials down, and the natural fat burning process of your body decreases.
I Tried Everything But I’m Still Waiting to See Any Change
Try Visiting Your General Practitioner
If you have truly tried everything the correct way and in the correct amount, and still fail to see any progress with losing fat, then there may be something bigger at play here, some underlying condition.
It could be anything, a hormonal imbalance like an underactive thyroid, and diabetes can be another indicator to look for.
Don’t forget to overlook stress, dehydration leading to fluid retention, and many other conditions.
Do Not Compare Yourself To Others
Everyone is built differently and unique in their own special way. Some worked out really hard for years to get where they are now, whereas some got that dream bod with little to no effort.
Moreover, what didn’t work for them may work for you. And it’s a long term progress to achieve, so fasten your seat belt and stay at it.
You Are Starving Yourself
This is a big and frequent rookie mistake that everyone makes in their weight loss journey. Our body needs to burn a certain amount of energy to survive and sustain before going into starvation mode.
So when you deprive yourself off of enough calories, your body lowers it’s metabolic rate, which in turn burns less calories.
Fun fact: Eating the same amount of calories in intervals can burn significantly more calories than you’d if you ate the same amount of calories in one sitting
Stay Away From Vices
Do not smoke or drink as it can potentially stunt your growth and make you retain more fat. Plus alcohol itself is heavily caloric. A small jigger of vodka can add an extra 160 calories to your system.
This is even more so important if you’re still growing tall, as I mentioned above, it can stunt your growth.
It is said that you burn more calories when you eat standing up. This is not a major factor but it can make a real difference when you stack up all the meals you have in a month.
It doesn’t have to be only when you eat but when you’re working. Helps you focus more as well.
Know Thy Calories
3500 calories form about 1 pound of fat. So if you’re gaining fat, it simply means you’re eating more than you’re burning.
When you start burning more than you take in and create a caloric deficit, you can expect to lose weight but don’t expect to see it right away as it will be visibly apparent once you have lost a considerable amount of fat, calories and water weight.
Invest in Equipments for Home
Watch TV or listen to music as you work to drop the pounds.
Life is short, so try to have as much fun as you possibly can without jeopardizing yourself in any way. The more you grow, the more hectic life gets.
Parties, competitions, romance, and extracurriculars take up most of an average teenager’s busy schedule. You don’t feel like putting in too much time and energy into losing bodyweight alone, so just follow this list and go on about your everyday shenanigans without having to do extra.
If you love this “5 secrets on how to lose belly fat for teens” you will love this “How to Lose Fat: 6 Home Workouts” too.
Frequently Asked Questions (FAQs)
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Melissa Weimer is a nutrition expert who has helped thousands of people to create a healthy diet for weight loss and to maintain a good health.