In today’s world, weight loss is a big concern for teens, and they tend to turn to fad diets for quick results. Fad diets are not only unhealthy, they are also ineffective and unsustainable. Instead of starving yourself, try incorporating healthy habits into your daily routine. Rush University Medical Center published The Science Behind Breakfast, which outlines three key strategies to lose belly fat fast.
Moderate physical activity
Exercise is the best way to shed unwanted belly fat for teens. Exercising regularly has numerous benefits. A 2010 study published in the journal Obesity showed that 30 minutes of moderate-intensity aerobic activity four times a week significantly reduced visceral fat accumulation in previously sedentary children. Not only will exercise improve your health, but it will also boost your teen’s self-esteem.
Unlike adult women, preteens don’t need to sign up for a rigorous exercise routine. Instead, encourage them to make physical activity part of their daily lives. A thirty-minute brisk walk with your family or jumping rope after school will count as exercise. Other ideas include swimming, shooting around a basketball, or hula hooping. Home exercise DVDs can also count toward the required 60 minutes.
Teens should avoid processed foods, or “junk food.” These foods are calorie dense and often contain high amounts of saturated fats. Try to avoid allowing your teen to have a special treat when they reach a goal. If this is difficult, reward them with something else, like a new pair of jeans. This way, they won’t associate eating with rewards. Having a moderate weight is important for their health and self-confidence.
Exercise can help teens lose belly fat. Resistance training, like squats and lunges, improves metabolic markers. It doesn’t require free weights or exercise machines, so a body-weight workout can be just as effective. Various body-weight exercises, such as pushups and squats, are great for kids. In a study published in the journal Obesity, Researchers at the University of Pittsburgh School of Medicine in November 2012 found that resistance training improved insulin sensitivity in obese adolescents.
Lowering calorie intake
Whether you’re a teen or a parent of one, there are many ways to lose your teen’s extra weight. By lowering your calorie intake, you’ll help them learn to make healthy choices, get exercise, and reduce body fat. Teenagers need between 1400 and 2400 calories per day. They should also practice portion control instead of weighing their food. A good rule of thumb is to have half of your plate filled with veggies, and one fourth with protein. Instead of eating fried foods, try a small square of dark chocolate or baked chips.
Another effective way to lose belly fat is by adding more exercise to your daily routine. Strength training combined with aerobic exercise is one of the best ways to lose belly fat. Strength training combined with cardio exercise decreased visceral fat in overweight adolescents. Women who combined strength training with cardio exercise also lost more belly fat. And while cardio can be effective, lifting weights instead of cardio can help burn fat. While you’re at it, try to limit your consumption of processed and refined foods. These foods aren’t helpful for weight loss and recovery. Instead, eat lots of low-calorie fruits and vegetables.
Another effective way to lose teen belly fat is to limit sugary beverages. Many teenagers drink more sugary drinks than water. These drinks are full of empty calories that contain no nutrients. Instead, limit your teen’s intake of sugary beverages. You can also consider adding dates to sweeten desserts instead of sugary ones. The calories in these drinks will be less than half of what they’re worth, so it’s important to stay away from them.
Cutting back on processed foods
If you want to help your teen lose belly fat, you must follow a healthy diet that emphasizes whole, nutritious foods. Reduce your intake of sugar and processed foods and get enough exercise. Focus on eating healthy fats and consuming more vegetables and fruits. Your teen’s body needs all these nutrients to stay healthy and strong. It needs a balance of good fats, fiber and protein. Avoid fast food, junk food, and any other processed foods to lose belly fat.
When you cut down on processed foods, your body is forced to adjust to the new routine. It may lead to headaches, fatigue, or irritability, and sugar withdrawal symptoms. These symptoms usually last a short time and subside on their own. Try to avoid high-calorie, sugar-sweetened drinks. You can also increase your intake of fiber and monounsaturated fatty acids.
While these changes may seem drastic, they are essential in losing belly fat. For teens, it’s a good idea to avoid foods that are high in trans fat, refined carbohydrates, and added sugars. However, eliminating food groups is only a temporary solution. A healthier diet is the key to reducing belly fat for teens. Make sure to follow a balanced, individualized diet. You’ll be more successful if you know what foods are best for you and your body.
Limiting sugar intake
While consuming too much sugar can be bad for your health, it doesn’t have to be. Limiting your sugar intake has massive benefits for your body and weight loss. Cutting down on sugar can help you lose stubborn belly fat and boost your overall health. Refined carbohydrates are bad for your health because they cause a spike in insulin levels. This spike in insulin levels leads to more hunger between meals and weight gain. Sugar also promotes insulin resistance, which leads to type-2 diabetes. Sugary diets have also been linked to high blood pressure, heart disease, and obesity in teens.
There are contradictory studies on the effect of sugar on weight. While it is not 100% clear that sugar is the culprit, studies indicate that the increase in sugar consumption is a big contributor to the rise in obesity. In the United States, the population is now consuming more than 300% of the recommended daily allowance for sugar. And that’s just the US! Those statistics may not be representative of the teen population.
Proper portion control
Teens who eat a healthy diet may have less belly fat. Keeping portion size under control and reducing snacking may help them slim down. According to the website TeensHealth, teens should eat three or four small meals a day and two to three healthy snacks. Snacks can include fruit, cut vegetables, or air-popped popcorn. One trick to help teens control portion size is to use a smaller plate. In addition to this, teens should only eat when they are truly hungry. A good rule of thumb is to eat slowly and wait for at least 20 minutes between meals.
It is also advisable to buy a food scale so that you can keep track of the amount of food you eat. In addition to a food scale, you can buy measuring cups that help you measure portions at home. For best results, use a smaller plate and measure out one to two cups for each meal. This will help you avoid overeating and prevent your teen from binging on snacks.
Another tip for teens to lose belly fat is to drink more water. Drinking water is the healthiest beverage to drink in order to shed excess belly fat. Drinking seltzer water, or other water that has a lower calorie count, is a good choice for teens. Similarly, drinking more fiber-rich beverages may be a good idea for teens with tummy problems. But if your child doesn’t like water, try switching to whole grains or adding beans.
Another way to lose belly fat in teens is to cut out unhealthy snacks. Teens who do not eat well are more likely to have trouble studying, concentrating, or concentrating. So learning to control portions is an essential first step in a healthy weight loss program. While learning how to control portion size is important, it can be challenging for teens to keep up with their healthy eating habits. Regardless of their teen’s weight, proper portion control will help them avoid the pitfalls of disordered eating and develop healthy habits for life.