The transitional age is the period of hormonal adjustment, against which various undesirable changes in the body can occur. Often in children 12-17 years of age, weight increases dramatically. When a child notices this, especially when hearing offensive words from peers, the problem increases. We learn how to lose weight quickly and without side effects.
Why do teenagers get fat?
There are rare genetic diseases, in which there is a sharp set of weight, but this applies only to less than 1% of adolescents. In most cases, the reason lies in the food culture adopted in the family. If the home diet is constantly present fatty and fried foods, smoked foods, sweets, the diet is not respected, there are no restrictions, the child perceives this as the norm and in the future can be guided by this way of nutrition in his adult life.
The situation is aggravated by snacks on school changes with chips, crackers, sweets and sweet soda. Plus, many adolescents have a sedentary lifestyle, replacing the morning stay at the school desk for daytime and evening sitting in a computer or TV screen. Calories consumed with food are simply not used, and the weight of a teenager increases.
Why are teenage girls getting better?
When the first appearance of excess weight in adolescent girls, the provoking factor is often the active ovarian production of the female hormone estrogen . This substance, affecting the metabolic processes, suppresses the use of fats as a "fuel" and contributes to the replenishment of the strategic reserves of the body. In addition, estrogen promotes fluid retention in tissues, which causes weight gain.
Why do boys get fat?
Excess weight in a teenage boy may be due to hereditary predisposition. In about 30% of cases when one of the parents suffers from excess weight, the child inherits a dense physique, and if both parents are fat, the probability increases to 60%. When the male hormones are activated, which undergo the development of muscles and secondary sexual characteristics, exercise and proper nutrition are important. Otherwise, the level of testosterone hormone decreases, which is fraught not only with obesity , but also with problems in the genital area.
How can I lose weight as a teenager?
Asking the question, how fast to lose weight to a teenager, it is recommended to consult a pediatrician and an endocrinologist who will help to identify possible deviations in development. It is necessary to analyze and answer for yourself a number of important issues that clarify provoking factors:
- How much time does the teenager devote to sports, active outdoor recreation?
- Is the food properly organized?
- Is the child experiencing stress?
- Is his dream complete?
Parents of children suffering from excess body weight should be aware that the responsibility lies with them, and do not forget that the physiological problems entail psychological. Only by personal example, the organization of proper nutrition, the regime of the day, leisure for your child can you achieve a result in deciding how to lose weight to a teenager. It is equally important to treat with understanding to the child, create a favorable psychological climate in the family, surround him with care.
How to lose weight without a diet?
Many people are interested in how to lose weight for a teenager over the summer, and this is the correct approach to solving this problem. In summer, when there are no school activities, good weather is available, a wide range of plant foods is available, it is easier to adjust the lifestyle and diet. A few simple rules will help in this:
- At night, sleep should be given at least 8 hours, and sleep and get up preferably at the same time.
- During the day, between the main meals, small snacks are allowed with fruits, vegetables, berries, nuts.
- It is necessary to engage in the kind of sport that a child likes, giving intensive training an hour three times a week and at least an hour of moderate exercise every day (ideally - in the open air).
- Negative emotions, stresses should be minimized, which is achieved due to a normal atmosphere in the family, hobbies, communication with peers.
How to lose weight teenager - Exercise
Often, school physical education is not enough to ensure the norms of physical activity, so it is recommended to write a teenager in any sports section - swimming, dancing, athletics, martial arts or other. In addition, any active sports games, cycling or roller skating, badminton, running, long walks.
Faster weight loss will help exercise for weight loss teenager, which should be done 3-6 times a week, better in the morning. Let's consider what the main stages include such training:
- Warm-up (2-5 minutes): walking in place, rotational movements of limbs and head, mahi, slopes to the sides, squats without weighting.
- The main unit (20-30 minutes): running, jumping rope, push-ups, squats with weighting, lunges, "bicycle", "scissors".
- Stretching (5-10 minutes): statistical exercises for stretching the muscles of the back, neck, shoulders, legs.
Is it possible for a teenager to diet?
Following a strict diet is not an option for a grown-up teenager. at this age it is very important to get the whole set of valuable food components. Rigid diets for weight loss to adolescents are capable of causing only harm, as well as an even more disastrous method of "vomiting diet", leading to anorexia. Often, after a strong restriction of food eaten, the body regains its weight, exceeding the original weight. In addition, it affects the brain activity, the digestive tract, the neurological system, the musculoskeletal system, etc.
Diets for effective weight loss for teenagers
Answering the question of how to lose weight quickly at a teenager's home, any competent expert will say that one should not strive for a rapid weight loss. It is better to do it at a slow pace, getting rid of about 2 kg per month. The main recommendations for nutrition of adolescents with excess weight are as follows:
- food should be four or five times a day;
- an evening meal should be held 2-3 hours before bedtime;
- the girl should consume 2500 kcal per day, the boy - 2700, and the ratio of proteins / fats / carbohydrates is 1/1/4;
- all dishes should be cooked by steaming, by boiling, baking, quenching;
- the size of the portion to be eaten should be about 300 g.
Easy diet for teenagers
When the question arises of how to lose weight as a teenager, parents must necessarily adhere to the norms of healthy eating with their son or daughter, setting a good example. It is necessary to praise the child for any achievements in the effort to lose weight, to encourage (but not sweets). It should not be forgotten that proper nutrition should always be combined with physical activity.
The easiest way to lose weight as a teenager for a month with a diet, involves the refusal of food, which is harmful and has no value for the development of the body. Such products include:
- confectionery;
- fast food;
- semi-finished products;
- bakery products;
- smoked products;
- sausages;
- chips;
- pickles.
Fast diets for teenagers
Considering how to lose weight a teenager in a week, you need to abandon the idea of dropping over a given period of more than half a kilogram. In addition to eliminating harmful products, it is important to make a daily menu correctly, taking into account the norms of protein, fat and carbohydrate intake. Observing the simple rules how, without harm to health, to lose weight to a teenager, it is important not only to do this during any particular time period, but also to follow these norms always.
Consider an approximate diet for a teenager who wants to lose weight, with a list of dishes suitable for every meal:
- Breakfast: skimmed cottage cheese with honey and fruits, porridge on milk or on water with nuts, raisins, casseroles, biscuits, cocoa or green tea.
- Lunch: the first - soup or borscht on low-fat broth, the second - meat or fish with a cereal side dish or vegetable stew, as well as vegetable salad, whole-grain bread.
- Snack: fruits, berries, nuts, dried fruits, compote, kefir, fermented baked milk.
- Dinner: dishes from eggs, fruit and vegetable salads, hard cheese, rice, potato dishes.