The right body weight is the key to live a healthy life. Overweight Teenagers often find themselves struggling with weight issues. Their quest about how to lose belly fat for teens leads them to follow fad diets. These fad diets such as Ketogenic, Atkins, and Vegan diets are potentially dangerous. Such ineffective diets only bring temporary results and not sustainable.
Teenagers need to incorporate healthy habits in addition to adapt ways that help them lose belly fat. People who follow crash diets and lose weight quickly usually gain back all of those pounds. You need to stick to healthy habits and fitness techniques to flatten your abdomen. Adapting and incorporating the right ways in your lifestyle is your go-to option to get crazy selfies. This article will make fat loss possible for you! Read on …
How to Lose Belly Fat for Teens
The Formula of Belly Fat Reduction Success
We develop a secret plan if you want to lose your belly fat and look beautiful and attractive. This will make a difference so you can stand in the crowd with astonishing confidence. Keep in mind that nothing works magically overnight and it will take time. You must keep in mind this simple rule:
Determination + Perseverance + Measurement
Everyone has a different way of living and schedule. You need to construct a workable plan that is best suited for you. So prepare yourself for the fat loss journey with waist measurement.
Control Stress Factors – Relax
In the modern era, teenagers experience a lot of stress. They are in their growing ages and so many factors influence their lifestyle. From academic stress to friends and relationship stress, they are constantly puzzled to figure out what to do. Stress results in excess cortisol hormone that is one of the biggest reasons for obesity. The production of stress hormones results in weight gain.
It is our keen advice to practice ways that can reduce stress and anxiety. Some of the great ways are to go for a walk, book reading, playing physical games, and doing yoga.
Manage Your Diet:
Diet plays a 90% role in maintaining a healthy body in addition to the 10% played by exercise. What you eat and how you eat is very crucial for your well-being. However, most people in their teenage neglect this fact and introduce unhealthier foods leading to obesity. Some of the major aspects to consider for the diet are as follow:
1.Don’t Skip Breakfast:
The benefits of eating a healthy breakfast every morning are undeniable. On-time breakfast jumpstarts your body metabolism and burns calories throughout the day. Skipping breakfast can result in energy conservation and fat deposition in your belly. You can use nuts, chia seeds, oats, and smoothies to start your perfect day.
2.Cut Down Sugar ASAP!
A teenager’s life is all about trying new foods, night-outs, and enjoying life. In the meantime, you must pay close attention to sugar intake. Processed foods are very unhealthy for teens in terms of spiking blood sugar levels. You must limit the intake of foods such as candies, cookies, and cakes. Processed foods are a prominent cause of belly fat deposition and consequently weight gain.
3.Water Is Your Friend:
It is very common nowadays for teens to drink sugary drinks instead of water. Whether they are at the school cafeteria or hanging outside, they choose soda beverages over water. These drinks are full of empty calories with a negligible amount of nutrition. You need to substitute such harmful drinks with water to stop your belly from getting fat. We know drinking plain water all the time is not very pleasant. Try flavoring it using some lemon juice and delicious fruit slices.
4.Get High Fiber Foods:
Not only fiber is good for digestion but also for regular bowel movements. An adequate amount of fiber keeps everything moving in your colon. Adding soluble fibers in your routine diet makes it easier for you to lose weight. Vegetables, nuts, seeds, and legumes are an excellent source of rich fibers. Incorporate them in your dietary meals and you’ll feel the change in overall health.
5.Calculate Caloric Intake:
Whenever a teenager experience weight gain, he or she might follow what their friends doing which is restricting calories. You might think the only way to lose weight is to limit food intake but that’s not the case. The minimum calorie intake for females is 1200 calories and for males, it is 1800 calories per day. If you limit your intake below these values, the body goes into starvation mode and stop burning calories. In severe cases, calorie restrictions result in eating disorders and disturbed metabolism.
6.Get Your Body Moving
Let’s come to another secret of a healthy body and a sound mind. Muscles are an integral part of your body that enhances your metabolism. This boosted metabolism by muscle activity helps you to burn more calories and fat. One most overlooked fact is that muscles take more calories than fat and are the best way to control belly fat and obesity. For a teenager like you, you must involve yourself in physical fitness training. It could be as simple as walking to your school or jogging in your favorite park.
What we suggest is to set a goal of at least 45 to 60 minutes of exercise every day. You don’t have to start from an expensive gym lifting heavyweights. It’s totally fine to start from a simple morning walk before a shower and build endurance gradually. Adding strength training exercises is a great way to achieve your weight loss goal. Your muscles and belly will be much more toned and lean when you couple exercises with a healthy diet plan.
If you want to add lean muscles to your body and cut all belly fat out, start from resistance bands and crunches. Establishing a well-balanced fitness routine includes strength training and aerobic workouts. Ride your bike, do hiking, or involve in extra-curricular sports to get better belly-reducing results. We’ve enlisted some of the effective exercises for a flat stomach. The best part about these is that you can do them from the comfort of your home.
Russian Twist – 20 Reps
Sit Ups – 15 Reps
Bicycle Crunches – 20 Reps
Leg Raise – 15 Reps
Plank – 60 Sec
To summarize everything, let go of time-consuming activities, stress, and bad eating habits. This will ease up your academic as well as your health expectations. Get yourself involve in productive activities, fitness training, and accept your well-being. Every teenager who stepped in to lose weight and belly fat found it a challenging task. You must stick to the ways we described above and don’t worry about the rest. The best advice we can give you as a final verdict is to get on track with a healthy lifestyle and don’t look back.
Ashna Qayyum has been a pro writer since 2017. She has expertise in a wide variety of topics including weight loss, waist trainer, gym training. She is a traveller and fitness geek. Since Joining Fitness Belly, she has performed great research on waist trainers and other fitness related products.