The twentieth century gave us several amazing inventions and advances in science. But it also brought an alarmingly increased number of obesity cases all around the world. Even 13-year-olds, who are just beginning the prime time of their lives, find themselves in situations requiring them to lose body fat.
But, although worrying, thankfully, it’s a problem that can be solved with a few lifestyle changes. And we’ll look at some of them in this article today.
We know you are desperate to eliminate that excess fat on your body. It can be highly unnerving for a teenager with all that peer pressure involved. But don’t give in to the temptation of setting unrealistic goals. Don’t think of trying out fad diets that claim to help you lose 7 kgs in a week. It’s impossible and sets you up for irritation and mood swings, which are very bad for your weight loss journey.
Lemon Water – The Miracle Drink
The very first step to take is to begin drinking hot lemon water first thing in the morning. After you wake up, warm up a glass of water and squeeze one lemon whole in it. Don’t add any sugar.
Drink this as soon as you wake up, and it will aid you in your weight loss journey. Because lemon is a very powerful fat cutter, the warm water dissolves stubborn fat accumulated inside your body.
Learn to control your portions
Overeating will not assist you in losing weight. Based on their level of exertion, 13-year-old boys and girls require 1600 to 3000 calories per day, respectively. Instead of obsessively measuring your meals, learn to manage your portions.
Consume a smaller dish. Vegetables and fruits should take up half of your platter, protein should make up one-fourth, and whole grains should make up the last one-fourth. Eat one serving of roasted crisps or a bar of dark chocolate. These are superior to fried meals that are eaten straight from the bag.
Move throughout the day
As teenagers, it’s easy to melt into the comfort of a lazy lifestyle. Especially now that the easy availability of everything, including online classes, has made it even more challenging to get the necessary level of exercise a growing body needs. It leads to excessive weight gain.
So to change that, it’s advisable to keep moving at regular intervals. Don’t keep sitting in one position for prolonged amounts of time. Instead, get up and move every hour or so. It can be as little as walking up a flight of stairs or doing 50 jumping jacks. But move.
Ditch the Soda
Carbonated drinks, though delicious, contain a large number of calories. Not to mention the excessive amounts of artificial sugar that go into making them. This makes them the prime culprit of increasing obesity rates among teenagers today.
Therefore, cutting all carbonated drinks and sodas out of your diet is very important. Stick to fresh fruit juices and green teas if you want to lose all the extra weight healthily and sustainably.
Fat is Good for you
When you embark on this journey, your primary instinct is to remove all sources of fat from your diet. It’s both a good decision and a bad one. Of course, the fats that increase your bad cholesterol, like butter, fried foods, etc., should be limited.
But there is such a thing as good fats as well that are found in walnuts, almonds, seeds, eggs, etc. The fat in these foods contributes to your overall health and satiates you, thereby controlling unhealthy cravings.
Water is your ally
Dehydration is extremely common in teenagers these days. Consuming all those sodas and soft drinks leads them to believe they are sufficiently hydrated, but that’s not the case.
Proper water intake is significant for your health and especially for weight loss. Because it increases your metabolism while curbing false hunger pangs, you must drink at least 2-4 liters of water daily, depending on your BMI.
The Blue Screen is keeping you fat
Lifestyle today is extraordinarily dependent and even revolves around phones. But one of the many side-effects of that is a disturbed sleep schedule. It inhibits melatonin production in your body, leading to sleepless nights and tired eyes.
This leads to weight gain because the body begins releasing an increased number of the stress hormone cortisol. Lack of sleep is also responsible for increased belly fat among teenagers. So try to limit your screen time and keep your phone away for at least two hours before bedtime
Limit your snack intake
13-year-olds are notorious for always reaching for food throughout the day. Even when they are not hungry, they usually eat to alleviate boredom or because everyone else is eating something, which is why it leads to extra weight sneaking up on them unannounced.
This is why this habit is the most important for you to curb. Even as a 13-year-old teenager, though very young, you still need to practice mindfulness while eating. It will help you to realize whether you are eating out of hunger or boredom.
Keep exam worry at bay
Mainly when you are a graduating high school senior and about to be a college freshman, it is more simple said than done. You have to develop your brain-training skills in this area as a youngster. Consider instructing another student if you are adequately equipped. It will assist you in revising. If you still need to prepare, start now. Stress and complaining will only lead to emotional eating, which raises your risk of becoming obese and having diabetes.
Start doing yoga
Yoga is among the finest ways to lose weight, which is accurate for all ages. You are given the ability to fight off additional physical and psychological changes. The best approach to achieving inner peace is via meditation. Additionally, it increases energy flow throughout your body and supports the control of your metabolism. Aerial yoga or a combined exercise incorporating yoga are good alternatives if you feel traditional yoga is dull.
Losing sleep might make you eat more. You can have all-day drowsiness, forcing you to miss your routine workouts and other chores. Respect a sleeping pattern. Attempt to keep a consistent wake-up and sleep schedule each day.
Additionally, avoid sleeping with the Television playing. The light disturbs your sleep cycle, which keeps you from having a restful night.
No Need For Drastic Sacrifices
The first thing that everyone suggests is to cut out everything and eat salad until you reach your goal weight. But that approach is flawed. You can keep all the foods you enjoy eating even if you are on a weight loss journey. Because doing that might lead to a binge later on.
Instead, set some reachable goals and reward yourself with whatever you enjoy eating when you achieve that goal. It not only motivates you to keep working toward your goal, but it gives you a sense of satisfaction as well.
Slip-ups Happen. Don’t let them affect your day
No matter how much you try, there might still be times when you accidentally end up gorging down a whole pack of Oreos when you only intended to eat one. And it might not feel delightful afterward. But don’t punish yourself over a little slip-up. Get up, wash your face or brush your teeth and then go about your day as you normally would.
Remember. If you don’t give one little mistake too much importance, it won’t affect you that much either.
We won’t deny that the weight loss journey can oftentimes be challenging and discouraging. But with the help of family and taking proper care of nutrition and exercise, it’s possible even for teenagers as young as 13-year-olds to lose weight and shed off all the excess belly fat they might have.
Things To Keep In Mind
- Healthy Eating Eat 5–6 Modest Meals Each Day (In every couple of hours)
- Ignore Crash Diets.
- Taking Diet Medications Is Not Advised.
- Keep Energy Drinks Away.
- Master Self-Control.
If you lead a sedentary lifestyle and make bad eating decisions, you must alter your lifestyle and nutrition to lose weight as a 13-year-old. Follow some practical diet advice to make the process easier, such as reducing soda consumption, eliminating greasy or highly manufactured foods, which are often quite rich in trans fats, and increasing the amount of fresh produce you eat.
Additionally, increase your water intake and include exercise in your routine. Workouts like planks, mountain climbers, rope jumps, pushups, and yoga are efficient for toning your muscles and burning fat. Above all, accept who you are and approach each day of your road to fitness one at a time.
The best strategy for 13-year-olds to reduce lower belly fat is to eat a well-rounded and healthy diet and exercise regularly. To determine how many calories a 13-year-old should consume daily, consult a physician.
To determine whether a 13-year-old is overweight or obese, examine their BMI. A medical professional can assist and give suggestions accordingly on how to cut back on calories and reduce their BMI.
Depending on the degree of exercise, a 13-year-optimum-old’s diet should comprise 1300–2300 calories. It must have good fats, soluble fiber, and proteins. Five days a week for exercise might provide further advantages.