To lose bodyweight abruptly in a short duration of time is a real temptation for teens these days. If you follow a diversified diet with foods included from all the food groups, that teen can never gain excess body weight. However, junk food or eating a few calories with the fear of gaining weight can have a negative health outcome.
How to Lose Weight Fast for Teenage without Exercise
If one is too lazy to follow a regular exercise routine that can help one to burn the calories, then that teen should carefully monitor what he or she is putting in his or her mouth.
Teens are kids with ages ranging from 13 to 19 years old. The teens are referred to as adolescents. Adolescence is the age when the child starts becoming sexually mature.
In males, the testes and scrotum enlarge, the male teen’s voice deepens, androgenic hair develops, height becomes taller, and the hair starts growing on the face, arms, chest, and legs.
In a female, the ■■■■■■■■■■■■ period starts, ■■■■■■■ enlarge, and hair grows in the armpits, legs, and between the legs.
For healthy and abrupt weight loss, one must follow these tips:
- consume at least 5 servings of fruits and vegetables daily
- avoid excessive fatty or junk food
- consume milk and milk products regularly
- eat dry fruits, nuts, and seeds regularly
- consume more meat as it enhances muscle growth
- consume fish at least once a week
- prefer high fiber cereals
How to Lose Belly Fat for 13-year-old
The criteria for excess body fat is based on a person’s BMI relative to age in the growth charts. The percentiles vary from 5% to 85% for the normal body weight. The percentile for ideal body weight is 50%.
If the teen’s percentile on the growth chart is above 85%, he or she is overweight, and if the percentile is above 95%, the child is obese or at the risk of becoming obese in the future.
In the latter condition, the teen must look for healthy and long-term ways to lose excess body fat.
Exercise raises the body’s basal metabolic rate (BMR). Some long-term followable exercise tips are as follows; one must try to follow at least one of these ways of physical activities.
- Exercise for 15 minutes daily
- Jog for 5 – 10 minutes daily
- Walk for 30 minutes regularly
If you are too lazy to follow any of these exercise routines, you can just try to walk for 5 minutes before every main meal.
A teenager following a healthy and diversified diet mentioned before with just 200 lower calories than required and a steady physical activity routine can lose fat timely.
Diet plan for Teenager to Lose Weight
A one-day 2000 kcal diet plan to be followed by a teenager is as follows:
| 2000 kcal Diet Plan | Calories (kcal) per meal |
|---|---|
| Morning snack | |
| Fresh seasonal fruit (sliced) 2 cups | 200 |
| Breakfast | |
| One paratha + 1 egg ( any way you like) + milk tea | 400 |
| Snack | |
| Nuts (about 1tbsp) | 45 |
| One bowl of about 2tbsp boiled chicken and vegetable salad | 200 |
| Lunch | |
| 1 chapati + 1 cup raw vegetable salad + regular home-made curry (prefer vegetable curry or pulses) | 400 |
| Evening Snack | |
| 8 oz grilled fish | 250 |
| Dinner | |
| 1 chapati + 4tbsp meat curry + 2/3 cup yogurt | 400 |
| Snack | |
| 1 cup full cream milk | 150 |
Health Risks associated with Teenage Weight Loss
The most common cause of eating disorders in teens is body change. The sudden change in body weight and appearance is not accepted by some teenage girls and boys, and they start taking extreme measures to lose weight.
Some of these eating disorders are explained below, however, Anorexia Nervosa is most common in teenage females.
1. Anorexia Nervosa
The word “anorexia” means the inability to eat. Anorexia Nervosa is described as a self-starving condition where the teen refuses to eat anything due to an unfit psychological state.
This condition is common in teenage girls as they are unable to accept their changed body i.e. increased weight, height, and enlarged ■■■■■■ size. So. The patient is fed via tube feeding or intravenously.
2. Bulimia Nervosa
Bulimia Nervosa is a condition where the patient has an irregular or destructive eating pattern. In this condition, the patient eats a large amount of food, especially fat, but then purges themselves via self-induced vomits or using laxatives.
3. Binge Eating Disorder (BED)
Binge Eating Disorder is a condition where the person consumes a large amount of food until he or she is full. Most of the patients with this disorder are obese or at the risk of becoming obese.