Is it possible for teenage girls to lose weight. How to lose weight for a teenager in a week - the right diet, tips and results. Principles of losing weight at home

Olya Likhacheva

Beauty is like gem: the simpler it is, the more precious :)

Content

Excess body weight in children aged 12-17 often causes peer bullying, development of complexes, inhibition of physical development. If excess weight is caused by malnutrition, and not by health problems, then it will be easy to burn kilograms. How to quickly lose weight for a teenager, lose weight without grueling diets, but only through proper nutrition and special exercises?

Why do teenagers get fat

Girls often experience a jump in weight associated with hormonal changes in the body. Changes occur during puberty, which begins at 12-13 years. The girl quickly gains weight in the hips, her waist may expand. Boys rarely accumulate fat mass due to hormonal changes. More obvious causes of excess weight in adolescents are lack of physical activity and overeating.

Can teenagers go on a diet?

Girls and boys aged 10-17 are strictly forbidden to severely cut the calorie content of the diet and stick to a mono-diet. During this period, hormonal changes occur in adolescents, the body grows rapidly, and a muscular frame is formed. In order for the processes to occur without failures, the body needs the whole complex of valuable substances. Sports and the normalization of the diet, i.e. the transition to proper nutrition, will help to achieve the desired results. Special diets for adolescents are needed for morbid obesity.

Fast weight loss for teens

Parents should understand that it is better to lose weight at a slow pace: no more than 0.5 kg per week, or 2 kg per month. In this case, “quickly” is a relative concept, since teenagers easily lose excess weight. The child only needs to give up sugar, harmful foods like crackers, chips, soda, and various snacks. How to quickly lose weight for a teenager without risk to health? In preference, homemade food is light, but nutritious and balanced in nutrients.

Losing weight for teenagers is not complete without physical activity. Many will have enough full-fledged classes in physical education classes at school, and even better, sign up for a sports section, fitness, swimming or dancing. In this situation, the figure will quickly become slim, and teenage complexes will dissolve. Parental support and a positive example of household members are very important.

A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, skin dullness, the appearance of acne and spots on it, which are characteristic of the diet.This sorbent fills the stomach well, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.

Fast diets

Significant dietary restrictions for teenagers should last no longer than one day. This will be a fasting day, which can be arranged once every two weeks. From the age of 15, such fast diets for teenagers are allowed:

Buckwheat-kefir. In the evening, you need to pour boiling water over buckwheat. In the morning, mix it with kefir and you can eat the dish. To lose weight, you need to eat up to 1.5 kg of porridge and 1 liter of kefir per day.
Fruit and berry. All day you need to eat seasonal fruits and berries. Local products are preferred: apples, pears, peaches, apricots, cherries, etc.

Light diets

You can quickly lose weight for a boy or girl without serious food restrictions. It is important for a teenager to reduce food intake or completely exclude those foods that have no value for the development of a young organism. These include fast carbohydrates and unhealthy fats:

sweets;
bakery products;
fried, smoked, fatty foods;
semi-finished products;
alcoholic and low-alcohol drinks, energy drinks, sparkling water.

Light diets for teenagers allow you to eat all the healthy foods and dishes. You need to organize at least 4 meals. Nutritionists note that the serving size should be at least 300 g plus a drink. If there is too little food, soon the child will not restrain himself and quickly snack on any available food. To lose weight, do not eat before bedtime, it is optimal to arrange the last meal three hours before bedtime.

What are the dangers of diets for teenagers

Young boys and girls should not reduce the amount of calories in the diet. It’s not even worth asking the question of how to quickly lose weight for a teenager using a strict diet. A significant restriction in nutrition is fraught with such problems:

The lack of potassium, calcium and protein can quickly provoke problems with the musculoskeletal system.
The harm of diets for teenagers also lies in the inhibition of brain activity. With a lack of carbohydrates, concentration of attention quickly decreases, the ability to think sensibly is dulled.
The desire to lose weight as quickly as possible often leads to deterioration of the skin, hair loss, brittle nails.
A prolonged diet can cause amenorrhea in girls.

Slimming at home for teenagers

Young people should focus on physical activity and proper nutrition. How to lose weight as a teenager? It is very important to organize the daily routine: get up in the morning and go to bed at the same time, eat by the clock. A significant role in losing weight is played by the abundance of night sleep, so it is better to hang up before 22.00 and wake up before 8.00. In an educational institution, it is necessary to eat, preferably a full-fledged second course. Activity in life will help you quickly get rid of body fat.

Proper nutrition for weight loss teenager

A daily growing organism, even during weight loss, should receive at least 2500 kcal, or about 65 kcal per 1 kg of body weight. The diet at the same time provides the intake of 400 g of carbohydrates (fast and slow), 100-110 g of proteins, 90-100 g of fats. How to lose weight by the summer of a teenager with the help of proper nutrition? You need to start the process already in winter in order to be in shape by the hot season. Principles of a healthy diet:

More than half of the proteins should be of animal origin. A teenager needs to eat lean meat, eggs, cottage cheese, fish. Up to 40% of the protein comes from plant foods: beans, seeds.
About 70% of fats enter the body of a teenager from vegetable sources: nuts, olive, linseed, sunflower oil. In a full diet there is butter, sour cream, cheese.
Out of 400 g of net carbohydrates, only 80 g can be fast (sweets). The rest are cereals, cereals, potatoes, fruits.
Every day a teenager should eat 5 servings of fruits and vegetables. The amount of dairy products in the daily diet - 3 servings. Fish and red meat are on the menu 1-2 times a week.
The best dishes for a teenager are steamed, boiled, stewed, baked.

Teenage Weight Loss Exercises

You need to exercise 2-3 times a week. The duration of the workout is 40-50 minutes. It consists of the following parts:

Quick workout. The teenager performs rotational movements of the head, arms, legs, works out all the joints well and warms up the muscles. Squats, bends, sips are great for warming up.
The main part of the workout. To lose weight, you need to move quickly, but if you feel worse, you should moderate the pace and restore breathing. Do these exercises for teenagers:
- jumping with hands up;
- fast jumping rope;
- plank;
- upper and lower press;
- a bike;
- lunges;
- push ups;
- squats.
Hitch. Stretch the muscles of the legs, arms, tendons and abdominals well.

How to lose weight fast for summer as a teenager

You can lose weight if you do everything at a fast pace. To lose weight by the summer of a teenager, you need to be persistent and exercise regularly. At a minimum, sit at the computer or in front of the TV. The process will go faster if you find yourself an ally: competition with mom, dad or friends will spur you to action. Hiking, active games in the yard, visiting sports sections - this is the answer to the question of how to lose weight before the summer for a teenager.

Nutrition menu for teen weight loss

In food, you need to observe the measure - eat enough to be full. Teenagers are prone to maximalism, so in pursuit of a slim figure, they can quickly refuse food. The diet for weight loss of a teenager should be rich, varied. Sample menu:

Day of the week
	Omelet, cottage cheese with fruits, cocoa	Chicken rice soup, mashed potatoes, baked rabbit, herbal tea	Handful of nuts, compote	Baked fish, stewed vegetables, tea
	Cheese croutons, boiled egg, tomato, cucumber salad, tea	Borscht, buckwheat porridge, chicken cutlet, compote	Yogurt, ham sandwich	Boiled fish, vegetable salad, green tea
	Oatmeal, meat sandwich, tomato, tea	Vegetable soup, millet porridge, beef stew, whole grain bread, kissel	Boiled eggs, a slice of hard cheese, kefir	Whole grain bread with lettuce, boiled meat, fresh cucumbers, compote
	Cottage cheese and berry casserole, coffee and milk drink	Chicken broth, durum pasta, chicken chop, juice	Fruit salad, low fat yogurt	Oatmeal with milk, hard cheese, herbal tea
	Rice porridge with apple, boiled egg, toast, freshly squeezed juice	Shchi, baked potatoes, salted red fish, tea	Seeds, lettuce "Summer": cucumbers, tomatoes, greens, chicken fillet	Fish, grilled vegetables, herbal tea
	Lentils, toast with cheese and herbs, tea	Borsch with beef, mashed potatoes, baked chicken, compote	Cottage cheese with fruits, a glass of yogurt	Buckwheat porridge with milk, cocoa
	Omelette with ham and mushrooms, pancakes with marmalade, coffee drink	Vegetable cream soup, stewed turkey, coleslaw, corn and herbs, tea	Assorted nuts, kefir	Salad: suluguni cheese, bell pepper, olives, tomatoes, cucumbers, tea

Tune in to the fact that the first results will be visible after a month of proper nutrition, and this is considered fast. Ways to lose weight for teenagers are not the same as for adults. It is very important for young people aged 12-17 to eat well and balanced, to maintain an active life position, then extra pounds will not even accumulate. Don't let your body get dehydrated. To do this, you need to drink up to 1 liter of water in addition to other liquids. Remember that you will lose weight with the whole body, and not a separate part of it.

Discuss

How to lose weight quickly for a teenager - a proper diet with a menu for every day and exercises

Adolescence is a rather difficult period of life, both for the child himself and for the people around him. More recently, the little baby laughed happily in her mother's arms, and now the grown-up daughter is spinning in front of the mirror, critically evaluating her figure and appearance.

Teenagers are very self-critical, they tend to attribute non-existent flaws to themselves and get seriously upset about this. In teenage girls, often all the failures and imaginary problems of a "global scale" revolve around being overweight. “I’m too fat, I have a very big belly (legs, arms, hips),” a thirteen-year-old girl says to herself and begins to actively look for the answer to the question: “How to lose weight at 13?”

Therefore, before looking for all kinds of means, how to lose weight at 13, you should first realistically assess the situation and think about whether it is worth losing weight at all? Indeed, at this age, problems with appearance are often simply far-fetched, and there really are no grounds for emergency measures.

Weight loss at 13 - is it necessary?

For any teenager, the question of his appearance is a painful topic. An extra pimple on the nose or the appearance of freckles are perceived as a universal disaster and a terrible shame (“What will classmates say!”). If such trifles can lead to depression, what can we say about a slightly protruding stomach or slightly plump legs - in the understanding of a teenager, this can take on the scale of a disaster.

Girls are especially susceptible to such experiences, since appearance for a future woman plays a crucial role. At the age of thirteen, the topic of excess weight can be very acute and, as a rule, unreasonable. An extra two or three kilograms is not yet a reason to wonder how a girl can lose weight at the age of 13, because this is easily corrected by physical exercises, gymnastics or dancing.

But what is a child to do, whose fullness is not at all the result of his wild imagination, but a sad fact? With the development of civilization, such benefits as an abundance of nourishing refined food (various fast foods, sweets with an excess of refractory trans fats, liquid sugar with flavorings in the form of lemonade), information technologies that have firmly seated teenagers have come into our lives and the lives of our children. v cozy armchairs and on sofas, mass propaganda that has led to football being seen as an afterthought to a can of Coca-Cola and a bag of chips or nuts.

All this was the sad result of the fact that the question of how to lose weight for a child of 13 no longer seems absurd. It is worth walking along the streets of our cities, and the problem of excess weight in adolescents becomes obvious. How can a 13-year-old girl lose weight if she spent the whole day at the computer, eating sandwiches and drinking them with fizzy lemonade? Even walking in the fresh air, teenagers do not part with high-calorie foods: salted nuts, fried crackers or chips.

So what should a really fat teenager do, how to lose weight at 13?

How to lose weight for a teenager at 13 years old - sport or diet?

Losing weight at the age of 13 with the help of conventional diets is dangerous for a growing body - hormonal changes during this period are most rapid, and insufficient intake of vitamins and minerals (which always happens with a diet) can lead to pathologies of physical development and some diseases.

So is it possible to lose weight at the age of 13 without harm to health, and how to do it?

First, you first need to visit an endocrinologist. If a child has signs of incipient obesity, then only a doctor will decide how to lose weight for a teenager of 13 years old. A specially selected low-calorie diet and some medications prescribed if necessary will help a 13-year-old child lose weight as safely as possible for a developing body.

Secondly, if the problem of excess weight is not so acute (within 4-6 extra pounds), then losing weight at the age of 13, as well as possible, will help active sports: running, swimming, football, volleyball, etc.

For girls of 13 years old, losing weight as quickly as possible becomes the number 1 goal, and they go towards it with enviable stubbornness. Little women, ignoring the recommendations of nutritionists, try all kinds of diets from glossy magazines, often harming themselves and their health. They don’t even think about how to lose weight at the age of 13 correctly, so that both the figure and well-being remain in perfect order.

For most teenagers, all it takes is shedding a few pounds to get back to normal for their age, and it's not that hard to do. To do this, you just need to follow some recommendations that allow teenagers of 13 years old to lose weight as efficiently as possible and with health benefits.

Weight loss rules for teenagers

Refuse white bread, rich pastries and confectionery;
Effective weight loss at the age of 13 requires completely forgetting about hamburgers and other fast food products, crackers, chips, salted nuts, etc.;
Lemonades and store-bought juices contain a lot of sugar, so they should not be consumed;
You can’t eat up to satiety, it’s better to eat less, but more often (it’s better to eat 5-6 times a day);
Vegetables, fruits, dairy products and cereals should be on the teenager's table every day;
Meat and fish should be consumed 3 times a week. It is advisable to give up smoked meats, deep-fried dishes, and popular chicken-fries;
Dough products are too heavy for the stomach and have a high calorie content, so dumplings, dumplings, pies and pizza are blacklisted, allowing only occasionally;
It is difficult to lose weight at the age of 13, if you do not give up ice cream and condensed milk - these products do not benefit, but only harm your health and figure;
A sedentary sedentary lifestyle is the enemy of harmony and beauty, especially in adolescence. How to lose weight for a child at 13 without active movement, hiking or cycling? This is simply impossible, so you need to move a lot, instilling in yourself the habit of physical activity.

An example of a teenage diet

A diet that allows a teenager to lose weight at the age of 13 without health consequences should be balanced, have a low calorie content and, at the same time, saturate the body with all the vitamins and microelements it needs.

An example of a menu for losing weight at 13 years old:

Breakfast: cottage cheese with fruits or berries, an apple, tea;

Second breakfast: two soft-boiled eggs, tomato;

Lunch: soup with oatmeal in meat broth, veal steak, fresh vegetable salad;

Afternoon snack: two apples;

Dinner: vegetable stew, kefir.

It must be remembered that puberty occurs in adolescence, and, therefore, the psyche is too vulnerable, it is still difficult for a teenager to cope with the changes taking place with him. Therefore, the task of adults and, first of all, parents is to help grown-up children adapt to the beginning of youth as painlessly as possible and gain self-confidence, helping both in deed and in word. Then the problem of excess weight will be solved.

Slimming for teens - prohibited and permitted foods

It is not necessary to use strict diets for teenagers, especially if overweight problems are not critical and only a few kilograms need to be removed. Compliance with proper nutrition, restrictions on the use of certain products will adequately cope with the task.

The following products must be present in the teenager's menu:

Fresh fruits. Cabbage, greens, tomatoes, cucumbers, apples, bananas will bring the greatest benefit to a losing weight young body. If possible, teenagers should consume grapes and corn in small quantities, they are rich in elements that contribute to obesity.
Meat. It is recommended to give preference in diets to lean meats - chicken (remove the skin before cooking), turkey, rabbit. It is undesirable for teenagers to use pork, duck.
A fish. Eat only low-fat varieties of fish in the continuation of the diet. It is recommended to include flounder, pike, perch, crucian in the menu. Considerable benefit will bring seafood, saturating the body with iodine. Studies show that the lack of this element in adolescents reduces mental activity and even worsens endurance.
Dairy products. Cottage cheese with a low percentage of fat content, homemade yogurt without dyes, flavors, kefir are sources of calcium, which is necessary for the formation of the musculoskeletal system of a teenager, strengthening bone tissue. At the same time, these products increase the activity of the digestive system, normalize metabolic processes in a young organism.

To get the most out of the products, it is recommended to steam, boil, bake in the oven during the diet (use a minimum of oil). Fried fatty foods that are regularly consumed by a teenager are a direct path to rapid weight gain, obesity, and a deterioration in the general condition of the body.

Before losing weight for a teenager 13 years and older, it is also recommended to cross out, partially limit some foods that contribute to weight gain. The most harmful for the body and figures at this age are considered dishes saturated with fats, fast carbohydrates:

sweets (cakes, cakes with a lot of fat cream, sweets);
pastries (white bread, buns, muffins);
semi-finished products (cutlets from fatty meat, dumplings);
sausages (sausages, sausages, fatty sausage);
pickles, smoked products (a large amount of salt, spices contributes to the accumulation of fluid in the tissues of a young organism, slowing down metabolic processes).

In any diet for adolescents 15-16 years old, it is also recommended to correct drinks. It is undesirable to use any soda, energy drinks. Low-alcohol drinks on a diet are strictly prohibited - in addition to the negative impact on the growing body, they actively accumulate body fat in problem areas.

How to lose weight at the age of 13 - proper nutrition, increased physical activity of the body, the correct daily regimen

At the age of 13, the body is not yet ready for strict diets, so it is better for a teenager to resort to a gentle weight loss option - following simple rules nutrition. Be sure to first visit a doctor, it is recommended to make sure that extra pounds are not provoked by serious diseases. If there are no health problems, start reviewing the diet, increasing physical activity. The main advice for weight loss for teenagers from nutritionists is that it is not recommended to lose more than 3 kg per week, at the age of thirteen it is too dangerous for the body.

How to lose weight for a teenager without harm to health? Be sure to develop a weight loss program with parents. A lot depends on motivation - a teenager needs to be supported in the process of losing weight, to explain what complications threaten excess kilograms, how important it is to have a taut, slender figure.

It is forbidden to try to stimulate a teenager to lose weight by criticizing or ridiculing shortcomings. Such actions will end in a deterioration in relations, but in no way will they force you to give up your favorite food and even go on a sparing diet.

Features of the diet for teenagers 13 years old:

pre-arrange the schedule of eating, the time intervals between meals in the continuation of the diet should be only 2 hours;
observe the drinking regimen (at this age, it is enough for teenagers to drink a liter per day clean water, be sure to include freshly squeezed fruit juices, green tea in the menu);
the last time teenagers sit down at the table two hours before going to bed, a snack before bedtime contributes to weight gain, during sleep, the functions of organs and systems are significantly reduced, which affects the digestive processes;
exclude from the menu harmful foods abounding in fats of animal origin, sugar, spices;
make a vegetable menu for a diet - as many fruits as possible should be present in the daily diet of a teenager (it is allowed to experiment, combine different vegetables, fruits, prepare cocktails, smoothies that are tasty and healthy for the body and figures).

Before you lose weight at 13, it is also recommended to draw up an individual exercise program. Even simple exercises, short runs will bring invaluable benefits to a teenager - they will increase the effectiveness of losing weight, improve health, and activate the digestive organs. If it’s difficult to cope with compiling workouts on your own, it’s better to contact a trainer who will help streamline a set of exercises that allow you to actively influence problem areas.

How to lose weight for a teenager of 14 years old - an effective way to part with 4-6 kg per week

There are many effective and effective diets for teenagers of 14 years old, who can easily remove up to 6 kg in just a week. The main condition is to strictly follow the recommendations of nutritionists, mistakes threaten a lack of results, poor health, and exhaustion of the body.

How to lose weight at 14 with a balanced diet? There should be at least five meals (regardless of the chosen diet):

Breakfast. Any porridge (except rice), cooked in water, is allowed to add fruits, dry fruits. Unsweetened tea with a slice of bread or biscuits.
Snack. Homemade yogurt or kefir (fermented milk drinks should be with the lowest percentage of fat).
Dinner. Sliced vegetables with boiled meat, low-fat soup (mushroom, vegetable).
Snack. Limit yourself to one apple or banana.
Dinner. Fresh vegetables (use a small amount of olive oil for dressing), grated cottage cheese with berries, fruits.

What additional measures should be taken to speed up the burning of extra pounds and how to lose weight for a 14-year-old teenager? The easiest way to increase the effectiveness of proper nutrition is regular exercise. The greatest benefits in body shaping will bring:

Squats (perfectly tighten problem areas in the buttocks, thighs, abdomen). It is recommended to do at least five sets of 20-25 squats per day. Maintain good posture - back should be straight.
Twisting. They improve the press, get rid of a loose flabby tummy, remove fat deposits from the sides.
Rope jumping. They act in several directions at once - they tighten the stomach, buttocks, remove fat deposits on the hips.

Teen diets should also be supplemented with walking. It is not necessary to go long distances, it is enough to refuse to travel to school by bus, going up and down the elevator. If time permits, supplement your daily routine with walks before bed. Half an hour is enough to burn a lot of calories. Fresh air also contributes to sound healthy sleep, proper rest of the body.

How to lose weight for a teenager of 15 years - the recommended menu for a week for dropping 6–8 kg

A teenager should not use strict diets for weight loss, but it happens that you need to actively influence obesity. In order to prevent the lack of certain elements in the body, which will immediately affect the general condition, you will have to carefully compose the diet, the menu should contain balanced full meals.

A weight loss diet for a teenager should contain a large amount of fresh fruits - vegetables, fruits abound in vitamins necessary for a developing organism. To get the most out of the usual products, it is recommended to postpone weight loss for the warm season. Summer struggle with excess weight has its advantages:

most often used are homemade fruits, vegetables that are not processed with chemicals, harmful drugs, grown in ecological conditions;
summer fruits contain more vitamins than vegetables grown in greenhouse conditions;
in the warm season it is more pleasant to walk in the fresh air - increased physical activity contributes to weight loss.

Before a teenager loses weight over the summer, you should familiarize yourself with the calorie content of the fruit - this will allow you to create the most useful menu for the figure. Do not forget about other products that allow you to fully eat, without harm to the developing body.

Proper nutrition for weight loss for every day for a teenager, menu (approximate, it is allowed to experiment with dishes, the main thing is not to use high-calorie foods):

	Breakfast	Snack	Dinner	Snack	Dinner
Monday	Oatmeal with honey, unsweetened tea, 2-4 plums	Apple (it is desirable to use green fruits, red ones are more sugary)	Soup with fish (it is allowed to add vegetables - a few slices of carrots, onion slices, broccoli), eat with black bread	Dates (small handful), homemade unsweetened yogurt	Sliced vegetables (tomatoes, cucumbers, peppers, take olive oil as a dressing, the amount of spices is minimal), boiled chicken, lean beef
Tuesday	Buckwheat with broccoli, bread	4-5 peaches or apricots	Steamed vegetables - zucchini, tomatoes, broccoli, asparagus, serve with boiled turkey	Cottage cheese casserole (add any fruit), kefir	Grilled fish, vegetable or fruit cuts, if vegetables are served, prepare dressing with olive oil, sesame seeds
Wednesday	Brown rice porridge, unsweetened rosehip broth, spinach	Grated cottage cheese, add slices of unsweetened apples	Carrot salad with celery, olive dressing, steamed chicken fillet cutlets	Cottage cheese grated with natural yogurt, add pieces of pear without skin	Vegetable salad (Beijing cabbage, onions, tomatoes, green peas, olive oil), hake baked in foil
Thursday	Protein omelet, tomato slices with olive oil, a slice of bread with dried fruit compote	Salad of cabbage, onions, carrots, add an apple for piquancy	Boiled quail, porridge-buckwheat	Homemade yogurt with crushed dried apricots	Steamed vegetables (carrots, tomatoes, broccoli), boiled beef
Friday	Oatmeal with cottage cheese, a few strawberries, unsweetened tea	Apple or small banana	Vegetable soup, it is allowed to add meatballs, fry onions, carrots	Dried fruit casserole with cottage cheese, kefir	White fish (steam fillets), tomatoes, arugula
Saturday	Protein omelette, boiled brown rice, rosehip drink	A mixture of dried apricots, prunes (allowed to serve with yogurt)	Boiled shrimp (do not add spices), seaweed salad	Several plums or peaches	Grated curd mass with fruit
Sunday	Millet porridge (serve with banana slices), tea	Boiled egg, small cucumber	Borsch (it is better not to add potatoes, take lean pork, chicken from meat), serve with bread	Dried fruit compote, cottage cheese casserole	Sauerkraut salad (add vegetable oil in minimal quantities), baked rabbit fillet

It is not difficult to figure out how to lose weight quickly and at home - the main thing is to determine in advance a plan for active weight loss, which will have to be followed for a long time. There are many products that contribute to body shaping without fear of harming the body. Despite the effectiveness of different diets, it is better to consult a doctor about how to quickly lose weight for a teenager, this will avoid unpleasant complications and achieve quick results.

Important! Informational article! Before use, it is recommended to consult a specialist!

Childhood obesity can be a bigger problem than adult overweight. In children and adolescents, the metabolism works much faster than in adults, and extra pounds accumulated from a young age are much more difficult to lose. If a child has a rather large excess weight, for example, 10 kg, this problem needs to be addressed as soon as possible so that these kilograms do not gradually migrate from a tender age to an adult. "Legacy" extra grams of fat is more difficult to lose than newly acquired ones.

Does the child need to lose weight, or will it go away on its own?

Sometimes, the presence of extra pounds in a teenager is associated with a tender age, a figure that has not yet been formed, which has a certain roundness inherent in it. And how often tenderness is caused by children's chubby cheeks!

Meanwhile, the problem of childhood obesity worries nutritionists around the world. This is due to malnutrition, an abundance of junk food, sugary drinks in the diet, a sedentary lifestyle. Remember, even 10 years ago, the streets were strewn with roaming kids who were actively hooligans, playing numerous outdoor games, huddled in groups of 10 people. Now more often you can see the opposite picture: teenagers sit on benches and play on their smartphones. Games, and those migrated from real life to virtual. And this is directly related to the lack of movement, and, as a result, being overweight. And if at a young age a child may not pay attention to the presence of unnecessary kilograms, then, on the threshold of youth, excess weight can bring trouble and suffering to a teenager due to his own complexes.

It is extremely important for a teenager not only to lose 10 kg in a month, but to do it without harm to health. The body develops, grows, certain important processes are just starting to start, and at this stage it is impossible to strictly limit the diet. Strict, rigid diets should be swept aside immediately. Various, cottage cheese, dairy-free and other mono, express diets are not particularly useful for an adult. For the health of a child in general, they can be detrimental: not only will the body not receive the most important substances, vitamins and minerals needed during the growth period, strict diets will also slow down the metabolism. The child may quickly lose weight, but even faster will regain the lost kilograms, which will surely "bring friends with them."

It is better if weight loss occurs slowly, gradually, the diet is correct and complete. By changing the diet to the correct one, the child may lose weight quite quickly: up to 10 kg per month, 1.5 or 2 months, but you should not strive for such a result in a couple of weeks. In any case, weight loss should not be more intense than 3 kg per week. Even this result is considered very fast. Although due to a young age and a fast metabolism, with proper nutrition, a child may easily achieve such results.

Before losing weight

Before you put a child or teenager on a diet, you need to make sure that excess weight is the cause of overeating and poor lifestyle, and not some kind of disease. Hormonal disruptions, slow metabolism, diabetes, can cause excess weight in a child. In this case, for sure, dietary restriction cannot be settled, it is important to undergo a course of treatment. Especially if the presence of "extra" in a child is associated with health problems.

Nutrition principles

If the child is generally healthy, and his aesthetic flaws are associated with malnutrition, it is quite possible for him to lose 10 kg per month without harm to health. Rigid diets in this case are not only dangerous, they are simply unnecessary. The body will easily lose excess as soon as the regimen and diet are adjusted.

We list the basic principles of losing weight for a child without harm to health.

A teenager or a child of 10-16 years old should eat at least four times a day. Meals should be small. It is better to feed the child from a small dish, a saucer is perfect.

It is necessary to observe the daily caloric intake for the child. A child's body consumes energy quickly enough, at a certain age it needs more calories than an adult. For example, a child from 6 to 10 years old needs from 2000 to 2400 kcal per day (girls and boys, respectively). A teenager 10-13 years old needs 3,000 kcal per day! Children from 14 years old should consume the adult caloric intake (about 2300 kcal on average). In order for the body to begin to lose weight, you need to calculate 15% of the daily calorie content. Calculate how much the child consumes in a normal diet. If the necessary norms are exceeded, it is possible that for weight loss without harm to health, it will be enough to bring the diet closer to the daily calorie intake.

Feed your baby at home so that you can always monitor the quality of food. Fast food restaurants will have to be completely excluded. Sometimes, this item is the most difficult for a child. Of course, you need to exclude from the diet and harmful sweets, especially store-bought ones. If your child really wants a cake, and you can't refuse it, cook the dish yourself. Homemade, it will contain much less harmful substances and sugar than store-bought. Sweet soda water should also be avoided.

The diet of a boy or girl must include first courses, fresh vegetables, fruits, lean meat, fish and seafood.

The diet should be observed: breakfast, lunch and dinner should take place at a specific hour.

The bulk of the products should be consumed for breakfast and lunch, it is better to make dinner light. But giving a child's dinner to an enemy is not worth it. A constant feeling of hunger is a bad ally of losing weight without harm to health.

You need to cook food in these ways: boil, steam, bake or grill. Fried foods for weight loss for a teenager or child should be excluded.

Approximate diet for weight loss in a month without harm to children of different ages

Breakfast: low-fat cottage cheese flavored with honey, boiled egg, unsweetened tea.

For lunch, vegetable soup, poultry meat.

Snack: freshly squeezed vegetable or fruit juice, a slice of black bread.

Dinner should consist of boiled fish, vegetable salad.

Menu option for a teenager 13 years old

For breakfast, buckwheat porridge with veal, tea.

Lunch consists of baked fish, vegetable salad, tea.

As a snack - fruit.

For dinner: unsweetened casserole, yogurt.

How to lose weight for a boy or girl by 10 kg without harm to health

Breakfast consists of buckwheat with lean meat.

Lunch - vegetable soup, boiled beef, tomatoes.

Snack: yogurt and bran bread

Dinner: jacket potatoes, vegetable salad, tea.

Slimming a teenager by 10 kg without harm to health: physical activity

Of course, dietary restrictions are not the only way to lose weight. To lose weight, you just need to move as much as possible. Enroll your child in an interesting sports section: dancing, wrestling, tennis, fencing, after all! There are a lot of options. The main thing is to choose a sport for a boy or girl that he will really like, and then losing weight will not take long. The child will strive for better results, he will be interested in spending time, and without noticing for himself, he will begin to lose weight.

Send your child to school on foot if possible. Walking is one of better ways weight loss.

If it is not possible to enroll in a sports section, let the child study at home: there is a sea of exercises and complex exercises that the child will like and bring good results. If a child needs to lose 10 kg per month, which is fast weight loss, physical activity is a must. Otherwise, stretched skin will hang very ugly in place of the melted fatty tissues.

Weight loss is a rather complicated process, influenced by several factors, including the individual characteristics of the child. Even if you can’t immediately lose 10 kg in a month, teach your child not to get upset. Surely he will lose weight, if not in a month, then in one and a half or two months. The main thing is that it should be without harm to health, and bring joy to the child. When he sees the results, he will be more than rewarded for his work.