Teenagers, even 14-year-olds, who want to feel better and more confident often want to lose stomach fat.
But focusing on health and well-being is important instead of going to extremes to reach this goal.
In this article, we’ll look at safe and effective ways for 14-year-olds to lose belly fat without hurting their health as a whole.
How To Lose Stomach Fat For 14-Year-Olds?
1) Never Skip Breakfast
Breakfast kickstarts your metabolism, which naturally helps you burn more calories throughout the day. When you eat breakfast, you are signaling to your body that plenty of food is available.
When you don’t eat breakfast, your body gets the message that it has to conserve energy rather than burn calories.
Some healthy breakfast options include oatmeal with fruit and nuts, chia seed pudding, overnight oats, and smoothies.
2) Keep An Eye Out For Stress
Today’s teenagers are under a lot of pressure. Stress from homework, trouble with friends or relationships, stress from deciding what they want to do with their lives, and much more.
Because of a stress hormone called cortisol, stress raises your risk of obesity. Cortisol is a stress hormone that the body generates and induces weight gain.
Assist your teen in relaxing so that they can shed more weight. Yoga, going for a stroll, reading a book, or playing a board game are all excellent ways to unwind.
3) Get Involved
Exercise is one of the most effective strategies to lose weight and increase muscle. Muscle is great since it boosts your metabolism and allows you to burn more calories throughout the day.
Not only that, but muscle requires more calories to sustain than fat, even at rest. A scientific study described how exercise is one of the most effective ways to prevent obesity.
Dancing, hiking, jogging, riding, jump rope, swimming, and strength training are all enjoyable exercises. The best part is that you can practice all of these workouts with your buddies!
4) Be Sure To Drink Plenty Of Water
Teenagers are more likely to consume sugary drinks than water. It’s not uncommon to observe youngsters drinking excessive amounts of pop from school vending machines or the cafeteria.
Sugary drinks are high in empty calories with little nutritional value. Teenagers who want to lose weight can replace those drinks with water.
If plain water doesn’t taste nice, try adding some lemon or other fruit slices to freshen it up and change the flavor. Teenagers can also choose to drink seltzer if they prefer.
5) Limit Your Intake Of Added Sugar
Processed foods with added sugar are highly unhealthy for teenagers. They not only induce blood sugar increases, but they also cause weight gain.
Teens can lose weight by limiting their consumption of unhealthy and processed meals. Candies, cookies, cakes, and other baked products should be restricted and substituted with natural sugar-containing foods such as fruit.
If you want to make a healthy dessert for your teen, choose healthier sweeteners like dates.
6) Consume More Fiber
Fiber is a substance that fills your stomach and promotes regular bowel motions. Fiber functions as a broom in your colon, keeping things moving.
According to an article Soluble fiber delivers a blow to abdominal fat, the more fiber you eat, the easier it will be to lose weight.
Fruits, vegetables, beans, legumes, and root vegetables have the highest fiber content. Nuts and seeds are high in fiber as well.
7) Put Down The Television
According to a scientific study, watching television affects weight gain in three ways.
These are: physical activity displacement, higher calorie consumption while watching TV due to eating or the effects of advertising, and, finally, lower resting metabolism.
The best thing to do instead of watching TV is to do something active. Even taking a walk around the block or going shopping with friends is preferable to watching television. Hiking, dancing, and other hobbies are popular among teenagers.
8) Reduce The Size Of Your Meals And Eat More Frequently
Instead of eating three huge meals a day, it’s best to consume three smaller meals with three nutritious snacks.
Eating more regularly throughout the day stimulates your metabolism, allowing you to burn more calories.
To eat smaller meals, place food on a smaller plate or dish, which will make it appear as if you are consuming more food, even if it is the same amount.
Fruits like apples and grapes, vegetables dipped in hummus, air-popped popcorn, and a handful of nuts are all healthy snacks.
9) Include Physical Activity
You don’t have to join a sports team or a gym to get in shape. Sitting less and exercising more is a great strategy to lose excess body fat.
Regular exercise can help you gain muscle mass, which will make it easier for your body to burn calories.
Finding an activity that you actually enjoy is the key to being — and keeping — physically fit, which may take some time.
Every week, try a different sport or activity until you find one that works for you. Hiking, biking, walking, soccer, yoga, swimming, and dance are just a few options.
Participating in active hobbies like gardening or social causes like park or beach clean-ups are also excellent ways to increase exercise levels.
Furthermore, being active can improve your mood and has been shown to reduce depressed symptoms in teenagers.
10) Feed Your Body Nutritious Foods
Rather than focusing on calorie count, choose foods based on their nutritional density, which refers to the amount of nutrients a food has, including vitamins, minerals, and fiber.
Teenagers need more nutrients, such as phosphorus and calcium, than adults do because they are still growing.
Fruits, veggies, healthy fats, whole grains, and lean protein sources are not only good for you, but they may also help you lose weight.
Fiber, whole grains, and fruits, for example, as well as protein from sources such as eggs, chicken, beans, and nuts, will help keep you full between meals and may help reduce overeating.
Furthermore, research suggests that many teenagers fall short of nutrient-rich dietary guidelines, making it even more vital to include these healthy items in your diet.
11) Don’t Avoid Fat
Because their bodies are still growing, kids and teens need more fat than adults do.
Because of their high-calorie content, sources of dietary fat are frequently avoided during dieting. However, removing too much fat might have a negative impact on growth and development.
Instead of dramatically lowering your fat intake, concentrate on substituting healthy fat sources with bad ones.
Replacing bad fats like deep-fried foods and sugary baked goods with nuts, seeds, olive oil,avocados, and fatty fish will help you lose weight in a healthy way.
Healthy fats not only fuel your body, but they are also necessary for appropriate brain development and overall growth.
12) Consume Your Vegetables
Vegetables are high in nutrients such as vitamins, minerals, and fiber.
They also include antioxidants, which are potent substances that protect your cells from unstable molecules (free radicals) that can cause damage.
In addition to being incredibly nutritious, research has shown that eating vegetables can help youth achieve and maintain a healthy body weight.
Vegetables are high in fiber and water, making you feel fuller and more pleased after meals. This reduces the likelihood of overeating by maintaining a consistent appetite throughout the day.
Losing stomach fat as a 14-year-old should be addressed with health in mind rather than unreasonable goals. You can acquire a healthier body without compromising your well-being by eating a balanced diet, staying active, making healthy lifestyle choices, and being patient.
Thanks for reading. I hope you find it helpful.