Many teens are quite aware that they have a weight problem but are unsure how the problem occured or how to reverse it.
If you are an overweight teenager you have a big advantage over most overweight adults. You are still young, so your metabolism is higher and you will burn that fat off quicker once you start dieting and exercising.
Few teenagers are aware that their daily calorie requirements are so much higher than anyone else. For example, a very active 17 year old boy will on average require 3300 calories a day. So anyone playing competitive sports, involved in martial arts, athletics or gymnastics will need a lot more calories than active adults or their less active friends. This is 850 calories a day more than 17 year olds that do no exercise.
For teenage girls the difference is also significant. Between the ages of 14 and 18 the average sedentary girls and young women (i.e. those that do not exercise) require around 1750 calories a day.
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However, very active young women need 2400 calories a day, 650 calories a day more. This is one of the reasons why so often we here young women saying “my friend eats all the time and never gains weight“. It is usually because she is much more active and her metabolism is burning 650 calories more every day.
Are Calorie Restrictive Diets Safe?
Many people are concerned that calorie restrictive diets are unsafe. There are so many horror stories about people starving themselves while trying to lose weight or people becoming anorexic that many people avoid even mentioning the word “diet” to teenagers. But dieting is essential and the only sure way to lose weight is to reduce calories.
As a general rule of thumb you need to have a calorie deficit of 1000 calories per day to lose 2 pounds per week. This means eating 1000 calories less than your daily recommended amount. Reducing calories to around 1250 per day may help you achieve this.
However, good nutrition is absolutely essential. For teenagers, whether they are maintaining weight or trying to lose weight, it is very important to have a varied diet that is very nutritious.
Ideally staple foods (bread, pasta, rice, potatoes) should be controlled well so that a lot of energy comes from a wide variety of fresh fruits, vegetables and pulses, as well as healthy proteins (fish, poultry, pulses) and healthy fats (oily fish, olive oil, seeds).
But Everyone Fails to Lose Weight on a Diet!
Lets be clear. Every single person that has ever dieting and failed to lose weight while “on a diet” has broken their diet. If you restrict calories you will lose weight.
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It only takes a very small snack to go over your daily calorie limit for weight loss though. 2 glasses of juice, a sandwich, some cookies, one soda – any of those is enough to stop weight loss in its tracks. If you go on a diet, stick to it. Diet plans do not fail, dieters fail.
Teenagers Need More Calories Than Adults
Because the teenage years are a time of rapid growth and development teenagers require more Calories to sustain and fuel this growth. However, as so many diets are nutritionally poor, this is often the start of many problems. People crave more food but only eat energy dense food that does not provide adequate vitamins, minerals, proteins or fats.
How many calories do you need?
Calorie Needs of Girls and Young Women
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Calorie Needs of Boys and Young Men
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Sedentary means that you do nothing, just sit on a sofa watching television, and often eating. Low activity is for people that walk a little every day, such as to and from school, as well as some occasional sports, such as compulsory physical education lessons. High activity is for anyone that does regular exercise, such as daily running, working out with a sports team or training in the gym 2-3 times a week.
Active young men and women have the highest calorie needs than at any other point in their lives.
What is most important is that rather than getting these calories from junk food, sugar, bread and soda it is gained from fruits, vegetables, pulses, lean meats, dairy and fish. It is vital that teens understand what a healthy diet is.
The Weight Loss Health Risk
Many teenagers start to become more aware of their bodies at the same time that their bodies need more nutrition for growth. This results in a dangerous pattern as people try to “lose weight” by limiting calories. Many teens skip meals to lose weight, often breakfast is the meal that is missed. This only results in starving the muscles, bones and internal organs, while still providing energy for fat storage.
If you are generally inactive, your calorie needs are relatively low. Coupled with a diet, this means that you will be limited what is eaten. This invariable leads to a diet that mostly consists of starchy staple foods and sugar, such as pasta, bread, potatoes, candy, soda, chocolate and other foods that give a “sugar fix” to fuel the brain’s energy needs.
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We have written some weight loss advice for teenagers. It is still important that teenagers understand the importance of being a healthy weight as well as eating a healthy diet. Getting the balance can seem hard, however, really it is just a matter of eating a varied but healthy diet and getting plenty of exercise.
Low Calorie Health Risks
As a result of low calorie and unhealthy diets both boys and girls can suffer from stunted growth. Many people ask “how do I grow taller” while also wanting to know “how do I lose my belly“. All too often people are not reaching their potential growth because they are concerned about carry a little bit of fat.
Poor Diet Leads To Osteoporosis
During the teenage years the bones grow and develop. The bone tissue that is developed is then carried throughout the rest you your life. Many girls that follow low calorie diets during their teenage years go on to develop osteoporosis later in life. This is when the bones are weakened and more prone to fracture. It is a crippling disease for many women later in life, but the problems start from poor diet in the teenage years.
Teenagers Skipping Meals To Stay Thin
In October 2009 the Schools Health Education Unit in the UK issued a warning that more teenagers had been starving themselves and skipping meals in an attempt to lose weight. In direct contrast to the stories about how obese teenagers are refusing gastric surgery, there is still the other end of the eating disorder spectrum that is plaguing our society: under-eating.
Under-eating can lead to bulimia (deliberately vomiting after a meal) or anorexia (just not eating). Like obesity, both are psychological problems more than physical. The girls (it often affects girls far more than boys) think that they are too fat, when actually they are underweight.
All too often we receive comments from teenagers asking how they can lose more weight, but when they provide their height and weight, it is often the case that they are underweight or at the low end of being an ideal weight.
The recent research carried out in the UK by the Schools Health Education Unit found that about 10% of all teenage school girls skipped 2 meals each day – breakfast and lunch – and just ate dinner in the evening when they got home. Also, 26% of girls aged 14-15 years and 20% of 12 years olds skipped breakfast on a regular basis.
Skipping meals if often damaging and leads to even worse eating disorders in later life, such as bulimia and anorexia. The problem is still that many girls think that the only way to look beautiful, like the actresses and pop stars they see in the glossy magazines, is to eat less food. The sad fact is that this makes the body age quicker and the skin deteriorate rapidly. Looking young and healthy requires a healthy diet and exercise.
If more athletes were role models then maybe our teenagers will start to learn how to be fit and healthy rather than skinny and sickly. Most anorexics quickly learn to disguise their ill health with make-up, which is possibly one reason that girls are more likely to spiral to greater depths of anorexia than boys.
Really the only way to help people combat eating disorders is to identify and tackle the problems early on. Once again both schools and parents need to work together to ensure that children are eating a healthy, well balanced diet and getting regular exercise. If either party is left to take responsibility then children will continue to hide their problems until it is too late.
Vegetarian Diet Risk
Another common problem is that many teenagers decide to become vegetarians. However, few actually find out what makes a healthy vegetarian diet, so just follow their previous family diet but without the meat, chicken or fish. This quickly leads to malnutrition and poor health.
The problem becomes worse if veganism is followed, as this generally leads to a lack of calcium which increases risks of weakened bones.
A Healthy Vegetarian Diet For Teenagers
Many people become a vegetarian in their teenage years, and without proper support from family it can be difficult to follow a healthy vegetarian diet. So this article aims to serve both teenagers and parents to help teach them about how to stay healthy while being a vegetarian.
Studies show that often vegetarian diets are healthier than meat based diets, with fewer cases of obesity, heart disease and cancer amongst vegetarians. However, this does not mean that every approach to vegetarianism is healthy. A diet that relies too heavily on the staples (bread, rice, pasta, potato) is not going to provide adequate nutrition. Also a vegetarian diet that verges towards veganism can become low in essential fatty acids.
Eat To Grow
The teenage years are a period of rapid growth and development, so a diet must be healthy and provide a good balance of the macronutrients. Boys especially will start to develop more muscle and will require increased protein in the diet to ensure that they develop properly.
The key nutrients and vitamins are:
- Protein – for muscle and tissue growth
- Calcium – for health bones
- Iron, zinc and vitamin B12 for health and development
Protein For Vegetarians
A teenager should aim to consume at least 0.34 grams of protein per kg weight (or around 0.43 g per 1 pound weight). Any less than this and there is a risk of muscle wastage as the body breaks down muscle tissue to supply proteins for more vital areas. Low protein vegetarian diets are unhealthy for this reason. Fortunately it is easy to get enough protein, here are some options:
- 1 cup of soy milk / soy yogurt = 7 grams of protein
- 5 ounces of tofu = 11 grams of protein
- 1 tablespoon of peanut butter = 4 grams protein
- 1 medium egg = 6 grams of protein
So if you weigh 40 kg you need around 14 grams of protein a day for healthy growth. This is really a minimum to prevent wastage. Teenage boys and young men should aim to consume at least 20 grams a day, and anyone that is doing some regular exercise will need more to help build stronger muscle tissue.
Calcium For Vegetarians
Calcium comes mostly from dairy fats and green leafy vegetables such as bok choy, cabbage, kale and collard greens. Other vegetarian sources include tofu, dried figs, sesame butter, fortified soy milk, baked beans or even fortified orange juice.
Even though dairy milk contains more calcium that vegetables, the human body can actually absorb enough calcium from leafy greens such as kale and spinach, and also other vegetables such as broccoli, than it can from milk. Calcium is essential in our diet, however dairy milk is not a natural source.
Some studies have shown that excessive amounts of calcium from diary sources can cause health problems, such as prostate cancer and possibly ovarian cancer (Harvard research).
Iron For Vegetarians
Iron can be found in a variety of vegetarian foods, such as broccoli, spinach, black-eyed peas, chickpeas, lentils and pinto beans. Vegetarians should really make a mixed bean salad or stew a regular meal because these foods really do provide many of the nutrients needed for healthy development.
One Snack Solution To Balanced Vegetarian Diet
Although a well balanced and varied diet is always the best option, there is one snack that can provide essential B and D vitamins, calcium and protein – a fortified soy milk.
What is most important is getting a varied diet. For maximum nutrition you need to be consuming a wide variety of fruits, vegetables, pulses and other non-animal products every day. Vegetarians that consume large quantities of bread and cheese tend to become unhealthy and are far more likely to put on weight. Overweight vegetarians can be as unhealthy as overweight meat eaters, so do make the mistake of thinking that just because someone is overweight that they are well nourished.
What Diet Should You Go On?
All humans respond more or less the same way to food. Although to lose weight you just need to restrict calories, what you eat can determine if this task is easy or hard, and whether you will be healthy or unhealthy.
Studies have shown that when you reduce intake of high GI food and eat more protein appetite is reduced. People who get 25% of their energy needs from protein feel less hungry in the evening and as a result are far less likely to snack.
If you continue to eat sugar (raw and high GI foods such as bread, cakes, cookies) then your blood sugar levels fluctuate and you feel hungry more often.
If you wish to follow a particular diet plan then there are several that are suitable, but the popular ones at the moment are the Caveman Diet and the Dukan Diet. Both require you to be strict with your diet, but at the same time the diets are nutritious as they limit “empty carbs” and focus on nutritionally rich foods. This is really the basis of healthy eating.
Exercise for Fitness and Health
Exercise is also very important during teenage years. One of the main benefits of exercise is that it makes the whole body stronger and more efficient. The muscles, bones, lungs and heard all improve in strength.
Also, by working out on a regular basis calorie needs are increased. This means that more food is needed, which increases the likelihood of consuming all the daily nutritional requirements.
Many elderly people suffer malnutrition because as their muscles waste away their calorie needs plummet which results often in a poor diet as most energy comes from sugary snacks. Today we see the same problems with teenagers that do not exercise and go on low calorie diets to try to lose fat.
Also, the teenage years really do set you up for the rest of your life. Most professional athletes, footballers and sports persons all start during their teenage years. Setting a foundation in fitness and strength during this time is very important. Too many people make the mistake of leaving it too late.
Can I Just Start Exercising?
No. Exercise alone will not help you lose weight, although it will help a lot. People become overweight by eating too much food and then as a result of being overweight they become less active. To reverse weight gain you need to tackle the root cause, which is food, and not the effect, which is inactivity.
However, not exercising while trying to lose weight is a sure way to slow or stop weight loss completely if you are not totally strict with diet. Studies have shown that when people reduce calories their metabolism slows down, their body becomes more efficient as saving energy (fat).
Teenagers Can Do Almost Any Exercise
One worrying trend is that many teenagers, and also some adults, think that exercise is not healthy for teenagers. People have asked us “can I do circuit training, I am only 14?”. With the exception of heavy weight lifting (barbell squats, deadlifts, very heavy bench and shoulder presses) just about all other exercises are OK. Although even heavy weight lifting can be healthy if it is done with careful supervision.
One of our readers were even told by their parents not to exercise, to wait until they are 30 years old! Shockingly bad advice. For anyone that thinks that exercise is not good for teenagers, just watch the Youth Olympic Games which is for 14 to 18 year old athletes, or head to your local athletics club to see the teenagers training on the track.
Teenagers are developing towards their prime physical health, exercise is vital. As someone that spent many years in martial arts, I have seen many young teens develop into strong, fit and lean individuals by doing 2 intense workouts each week.
What Exercise Should You Do?
This really depends on how overweight you are right now. If you are very obese then walking everyday to start with is probably the best option. If you have access to a treadmill, stepper or elliptical trainer then theses provide a good workout. You should aim to walk for 45 minutes a day at a brisk pace, although to start with this may be too much. Start walking about 1 mile (about 20 minutes) and work up from there.
Younger teens, 13 and 14 year olds, should really concentrate on bodyweight exercises, old school gym exercises and circuit training. Martial arts, dance, gymnastics, athletics and running are all good options at this age.
Older teenagers, from 15 to 16 years onwards, can start doing weight training to lose weight and get fit. Once you reach 17 years old then heavier weight lifting can be done if your back has fully developed. Weight training is the only way to develop a strong and muscular look as opposed to a lean a fit look.
As you start to lose weight then you should start doing bodyweight workouts to increase fat burning and start building muscle and improving cardiovascular fitness. A simple circuit training routine can be done anywhere, even in the privacy of your bedroom.
Consider taking up a fitness activity outside of school. Martial arts, dance and mountain biking are good options.
Remember, once you lose weight you can do any sports or fitness activity that you desire – football, soccer, yoga, swimming etc. The World is your oyster.
End Your Relationship With Junk Food
Understand that most people who are overweight snack in between meals in addition to eating large main meals. It is usually these snacks that lead to weight gain. Why do people snack? Why do you snack? It is always for comfort. It is human nature to look for a comforting meal at times of worry, stress, depression or upset. Unless you are a pro athlete or bodybuilder, snacks are never eaten for their nutritional value.
There is an old saying that has been used by people trying to lose weight for years: “Nothing tastes as good as thin feels.”
What this means is simply that the momentary feeling of pleasure that you gain from eating is not as great as the long term reward of being healthy and fit.
Human Nature is the Weight Losers Enemy
Again, human nature is our enemy. At times of crisis we instinctively want to eat, it is a survival mechanism. Eating feels good, again, a survival mechanism. The body is preparing itself for hardship. However, in our modern society this hardship never comes. The result is that days, weeks or months after continued overeating we become overweight and then obese.
Whenever you feel that you want to eat a snack remind yourself of this. Tell yourself that the new you will benefit from not eating that snack. Do not live for the moment, live for your future.
Quick Tip: Exercise suppresses hunger. Every time you want to eat a snack, go for a 10 minute walk / do 50 squats / 50 circuit training exercises. By the time you finish you will not feel hungry and would have forgotten about the snack!
Help Yourself Avoid Temptation
No matter how strong willed you are at this very moment there will be times during your diet that you a weaker. It is vital that you make your task of avoiding snacks as easy as possible. To do this you must insist that all snacks are kept out of sight at all times and instead healthy food is kept visible, such as a fruit bowl.
As a teenager you really need to get the support of your parents / carers if you want to lose weight. This is to ensure that your diet is healthy and that there are not snacks in sight. Out of sight is out of mind – this rule really works when it comes to diet.
You Can Do It
You can lose weight. It does not matter how overweight you are today, if you start a weight loss plan and stick to it you will lose weight in time. Even if you only lose 1 pound a week that is 52 pounds a year. This time next year you could be a new person. If you are the sort of person that needs a well structured plan to follow the head over to the weight loss reviews page.
Why Do It?
Write a list of reasons why you want to lose weight and keep referring to this list. Add more items when you develop new ambitions. Example of a list may be:
- I want to look slim and healthy
- I want to be able to play sport
- I want to attract girls / boys!
- I want to live a long and healthy life
- I do not want to develop Type 2 Diabetes like my mom/dad/grandparents
All you have to do is overcome your natural instinct to eat all the time and do some exercise too. A simple healthy diet and exercise will soon see you losing weight.
A Message to Parents
Find out why your children are eating, not what they are eating. Although unhealthy food contributes to weight gain it is not the root cause of weight gain. The root cause is over eating. When teenagers are overeating there is usually an emotional cause.
Puberty and adolescence are difficult times and sometimes kids find comfort in eating. It is your job to spot this and take action, talk to your children about it. If you are also overweight then this is a good time to rethink your own lifestyle and the lifestyle of your whole family.
References
“Calcium and Milk: What’s Best for Your Bones and Health?” Harvard School of Public Health Nutrition Source.
Thanks so much!! this really helped and I can’t wait to start to lose weight! Im 136 pounds and Im 13! I cant wait to get to 100 pounds!!!
I’m overweight too! My doctor even told me so, rudely …. He told me get on the scale and I did and it read 180 ish and i’m 14 5 ft 6 In and I have a big belly and chest! No girls like me:(
Hi Zach, according to the measurements your are definitely very overweight. Doctor’s often come across as being rude, but it is often a hard subject to tackle. If people speak too kindly it can be mistaken for meaning that there is nothing wrong.
You need to lose weight. The only safe and healthy way to lose weight is to follow a healthy diet and exercise on a regular basis. If you wish you can share your average diet here with us to help highlight the problems. Although really just stopping all sugar, high GI carbs, junk food and processed foods is enough. You must reduce calories and you must exercise – even if the only exercise you can manage right now is walking. Build up the fitness slowly and start dieting today. Do not starve yourself though, aim to consume around 1500 calories a day to achieve weight loss between 1 and 2 pounds per week. Meals should consist mostly of fresh fruits and vegetables, then proteins and healthy fats. Keep bread to a minimum – if you can give up bread for a month – all the better!
It is going to be a tough journey, but it will be worth it. Start now and by time you are 16 you will start developing into a healthy young man and the girls will start to like you by then. In 20 years time you will still be looking back at this moment and wondering to yourself, “what would have happened to me if I did not lose weight?”.
Remember these words: Nothing tastes as good as healthy and fit feels.
Finally, if you are struggling to motivate yourself to exercise, join a martial arts class. I have seen skinny and overweight teens of your age join martial arts classes and turn themselves into fit young men. Good luck, and please come back to tell us how you are getting on.
i kinda like this diet plan and it made me very motivated to lose weight. I am 18 years old. Im going to visit my country in 6 months but im trying to lose abot 20 lbs by the next 2 months. I weigh 135 lbs now and my goal is to be at least 115 lbs. First i will start a motivation list then i WILL start my diet tomorow.
I’m 5ft8in, and I weigh around 180, this really helped me out and Im going to carry on your tips and write down that quote somewhere Ill see it everyday[:
Hey! I really appreciate you taking the time out to write this text on teenage health in order to inform us that we are sometimes in dire need for advice. I am 17 and use to apply myself to more than even mentioned above, so I know all of what you said is in fact true. Before school started up again I had done P90X which resulted in great wonders for me, but then I somewhat let it all go unintentionally. School is still one of my main focuses and it had really taken my time from exercising everyday. I started to snack more often and threw my whole diet off balance. WORSE experience of my life! No exaggeration to that what so ever. I love the quote you put up because it relates so accurately. I’m starting to read up on fitness articles frequently a day like I use to and try to help get myself back up on the horse. Even though an hours worth of exercise is unlikely to become available to me everyday with all the work I have, I’ll remember these dieting tips and hopefully i can start making my 6-pack abs more prominent once again. If, by chance, there are any GUARANTEED planned diets I can follow to lose weight every week before i hit the weight again, please shoot me an e-mail. Thank you =)
Well, hi I was just wondering. Is it possible if you could give me hints to lose fat in the abdomen region I am 14 and 54kgs. I am already lean though I want my abs visible which is disappearing under this rapidly forming layer of fat even though I exercise and everything. Diet too. :( please email me if possible
Hi Reja, sorry but we cannot provide email advice at the moment, however you may sign up to the newsletter to receive special tips etc.
If you are exercising well, then your problem is your diet. You must be eating too much, and the wrong things. Reduce bad carbs (bread, pasta, white rice, anything baked) and increase good carbs (fresh fruit and veg). A healthy diet is key. You are still young too, so do not worry about your abs not showing, just make sure you are fit and healthy, then in a couple of years you will have no problem showing off your abs.
I am 135 pounds, 14 and 5″2. am i overweight? and i do admit to eating unhealthy, but i do go to the gym but there is usually no results. i just want to lose belly fat.
Hi Amanda, according to the BMI you are just within normal weight. I think that if you just start eating a healthy diet and do more intensive exercise you will tone up. What exercises are you doing?
okay thankyou so much for this!!! =D especially since the hollidays are hereeee. i am 14 years old and 5 & 3 inches and 143 pounds. i know i am just slightly overweight, but i want to lose my belly fat. do you have any suggestions on how to do so???
Hi Kara, there are so many options. Mainly, follow a healthy diet (see link above) and exercise more. Take up a sport, athletics, dance, martial arts etc. Find an activity that you can focus on for a while.
Hi im jiuu I weigh around 200 lbs. Im 13 my height is 5’6 I want to lose weight real bad. I wanna know what should I do and what I should weigh. Please I need help I wanna lose weight before high school.
Hi, thank you for the advice. I am 17 years old and 164cm and 60 kg. I only have one problem with my body which is my stomach. It is not fat but i do not have a flat one which makes me very uncomfortable in a bikini or when wearing tight tops. What can I do?
Hi Jiuu, really you should aim to get your weight down to around 120-150 pounds to be within your healthy body mass index range. To best way is to start eating a healthy diet and doing regular exercise. People of your age often respond very well to joining a structured fitness class, such as martial arts, dance or a regular sport. Ideally you should exercise a minimum of twice a week.
Hi Sabrina. Firstly follow a healthy diet, avoid all junk food and processed food. Then also start exercising on a regular basis, ideally 3 times a week to a high intensity.
Well can yall like help me get started somehow and approximately how long will it take if I start doing a diet and exercise to get to atleast 145? I really neef help so if yall can like email me or somethimg.
If you consume 1000 calories less than you need each day then you should lose 2 pounds per week, so that means it would take you around 27 weeks (just over 6 months) to get to 145 pounds. This is a healthy and sustainable weight loss goal.
If you exercise hard and stick to the diet then you may lose weight a little faster.
Do I do cardio like runing how much a day? I dont know how much is 1000 less than what,i eat a day. How much calories do I have to eat and how much exercise. how many meals do I eat a day? When im at 145 lbs. Is my stomach gunna be flat?
Hi I’m Emilio and i really really want loss weight. I’m 13, 5″4 and weight 135 pounds am i over weight? I’m not going to lie I do eat poorly and lack exrcise but no more its going to be a new year and I`m ready.Thanks for the modivation
Really you should do as much cardio as you are fit enough to do. So for running, it could be 10 minutes to start with, or 40 minutes. Aim to do at least 30 minutes of exercise every day for a start, and then build up to have 2 or 3 days a week when you do more, an hour or so. To limit your calories you need to learn to count calories, it is not hard. You do not need to be accurate, just in the right area. We will be writing more in this next year as we expand our nutrition section.
This table shows how many calories you need a day. So take 1000 off the figure there, although it is advisable not to go below 1200 really. Remember that this is only a guideline.
Here is a review of some online calorie counters that may help you.
The key is really a healthy diet with sensible portions. 3 meals a day with a healthy snack. No junk, no sugar, no processed food, no alcohol, no (or a very small amount of) bread.
Hi Emilio, you are a healthy weight. You should focus on eating a healthier diet and getting more exercise. Take up a sport or join a fitness class (martial arts, gymnastics, athletics, dance etc). As you are a healthy weight and still young, a few months of healthy eating and regular exercise will make a huge difference. Maybe by summer you will be fit.
hi. im only 12 years old and im 152 lb. im embarrassed to talk to my parents, and even my gran said I was getting quite big. I dont know what exercises to try, and i want to get to about 100 lb. also, how long will it take to lose it?
A healthy weight loss is around 1-2 pounds per week, so expect to take at least 6 months. Do not be disheartened though, as this healthy approach to weight loss and fitness will mean that you will learn to control your weight in the long term and get fitter and look and feel much healthier too.
Really eating a healthy and well balanced diet is the key. Exercise should be varied, as you age you could start running 1-2 miles or perform bodyweight workouts. Ideally you should get some direct advice from a school PE teacher. The exercises you do in school are really the ones that you could focus on doing more of.
Could you speak with your gran about your diet? Maybe you diet at home is not as healthy as it should be and your gran could have a word with your mum?
Remember to calculate your BMI to determine approximately your ideal weight, 100lb may be too light for you, although it depends on your height mostly.
Thankyou for your help. By the way, by how much am I overweight, because on that bmi weight converter, it said I was in the overweight range. I was 26.9. Is this really bad?And I’m going on holiday in May, so if I stick to a healthy diet, how much do you think I could lose? Thanks!
Hi Beth. Is 26.9 really bad? No, not really bad.
How much weight can you lose? If you restrict calories to 500 per day below your requirements you can expect to lose 1 pound per week. So by May, that is about 16-18 pounds. Increase exercise, healthy calorie controlled eating, and you should do well.
I 13 almost 14 and i weigh 166 pounds and i’m 5’8”. Is that overweight or do i need to lose a few pounds or am i normal?
Hi Cayla, your BMI is 25.2 which indicates that you are possibly just getting a little overweight. You may want to look to reduce any unhealthy snacks you eat and also start doing a little more exercise each week. Just make one or two small changes.
Raja also asked:
The best option for tennis is to follow the tennis workout plan. Also a general bodyweight workout will help improve your fitness for any sport.
Hi, im Courtney and i weigh 135 lbs, and im 5’3″
i wanna lose 35 lbs…by high school because i wanna lose my belly fat.
Good for you Courtney! What are you doing at the moment? Have you made some dietary changes yet?
no i havent i dont know where to start ??
You probably only need to make a few small changes, as your BMI is within the normal range (23.9). How old are you? Do you have access to a gym, or any weight training equipment? Not a problem if you do not, I will suggest a fitness plan for you.
First off, read through our advice on healthy eating, as diet is at the heart of good health and weight loss. If you can provide details of your average/typical daily diet, then maybe we can also highlight a few changes.
im 13
OK, so you are a bit young for weight training, but you can do bodyweight workouts. Have you ever thought about martial arts or dance classes? These are great for motivation and you actually learn something too, and often it just seems like fun rather than exercise. Gymnastics is also a great way to exercise.
One thing about your goal, I think that a healthy weight to aim for may be 110-130 pounds, as 100 pounds will put you into the underweight range on the BMI (body mass index). If you start exercising you should develop some athletic muscle that will mean you would not want to be too light anyway.
ok thank you so much !
Hello again its Emilio and hI’m here to say thanks for the modivation and advice. I recently joined a karate and and mixed martial arts class. Its alittle tough but I will get though it cause I’m not afraid over a challenge. Again thanks for everything.
That is excellent Emilio, I hope you enjoy your martial arts classes. These will certainly get you in great shape.
Hi my name is zenna and i’m 14.I’m 50 kg and 1.56cm high.I look fit but the problem lies within my belly.It’s round and i got man boobs.so is there anyway i can make my belly fats and man boobs disappear?
Oh by the way i joined basketball in my school.
How long have you been doing basketball for Zenna? I think that you just need to do more exercise and make sure you diet is completely healthy – no junk, no processed food, no candy, no soda, no chocolate etc. Assuming that basketball comes with regular fitness training as well as games you should be active enough now that a combined with a healthy diet you will start to get leaner and fitter.
hi my w8 iz 72kg tell me sumthing
Need a little more information Nayab. Are you looking to lose weight, or get fit? Or both?
Erm i have been doing basketball for 8months 2 times a week and i’m doing push up everyday,
Excellent. Are you progressing with push ups? Are you doing more each day? How many? Push ups play a large role in my own personal fitness routine, aim for 100 a night as part of my workout (along with squats, bench dips, back extensions and crunches). Easy in-front-of-the-television exercises.
I’m a 17 year old girl I am 6’0 and weigh 145 lbs. I don’t technically need to lose weight but I want to tone my tummy and butt. Help?!
Hi Molly. To tone is to exercise. Muscles provide a toned body, so get active. You could do circuit training, yoga, play sports, martial arts. Anything really will help tone yourself up, so long as you are working hard. Best exercises really are squats, mountain climbers, burpees, push ups, leg raises, bicycle crunches and back extensions. Check out the Fitness articles for more ideas.
Hi! I’m going to be 16 on March 5 so right now I’m 15 and very unhappy with my body. I weigh 154 pounds and I’m 5’2. I’ve been limiting myself with food. I eat a yogurt that’s 140 calories and juice that’s 60 calories in the morning and a salad I make myself at school without dressing. At home I eat salad as well. I drink 6 glasses of cold water everyday. I run everyday for about 30 to 40 minutes. Am I on the right path?
Ho Marina, you appear to be on the right path. You may find that you need a little more energy in the mornings, some oats with your yogurt, or a banana, will help there. Keep up with the exercise and consider some other activities to stimulate your muscles in different ways, such as sports, dance or martial arts.
Hello, i’m nick and i’m 14. I weigh 156 pounds and i’m 5’11”. I am trying to lose belly fat, I have been working out with p90x and going to the gym (and soon lacrosse) for 7 1/2 months. I have lost about 36 pounds but for the first 5 months of working out I didn’t change what I ate that much. I have slimmed up a bunch but you can’t see my abs that much. Btw what about 100% whole wheat bread once a day with meat as a sandwich?
Hi Nick, keep exercising. You are still young so if you keep up with the training those abs will come. 2 thin slices of whole wheat bread should be OK. Add some salad leaves and that will be a good sandwich.
heya :) i’m 17, about 95 kg and 184ish cm tall. I really really want to lose weight as i’m going back to my country in three months and i wanna surprise my dad, my gf and my friends. I know losing weight fast isnt very healthy but i want to do it. could you tell me a fast way to lose weight? :) thanks ps. Great article!
Hi Dilyan, 3 months gives you good time to lose weight. In 13 weeks you should be able to lose about 20 pounds if you restrict your diet and do lots of exercise. Read the MCD plan and follow that. Ideally you should aim to do weight training 3 times a week and cardio 3 or 4 times a week. Always cardio first thing in the morning on weight training days, give yourself plenty of time to get the carbs back (carbs = glycogen = muscle fuel).
The key to dieting and exercise for weight loss is to reduce calories but maintain protein levels to prevent muscle wastage. Check the links top left for a table to determine how much you should eat to lose weight. If you can maintain a 1500 calorie a day diet then this will really help, and combined with regular exercise (must be intensive too) you should lose weight, and get fitter and healthier for it.
Hey :) My name is Atiya and I am 14 years old. I’m quite short (4’11”) And I weigh 116.5 lbs. I know it may not be considered overweight but I wanted to know some ways I could get in shape. I don’t really follow a healthy diet (Big no-no) mainly because I’m in school and the vending machines all have junk food in them. I have some belly fat I would like to get rid of, and I also want to get fit so I can play tennis. I have asthma, and exercise is sometimes very difficult for me. Any tips?
Thanks! :)
Hi. First tip would be to have breakfast at home and then take a healthy lunch to school to eat if there are no healthy options, then you do not need to use the vending machines at all.
As for exercise, you could do some dance workouts at home, or circuit training (see the fitness section for many options). We do have an article on fitness for tennis, you could follow that and see how you progress.
Hello, I’m 5’0 and currently weigh 134 pounds. I’ve been on and off with dieting. The heaviest I’ve been was 143 and the lightest was 125 and now I’m in between again. I did try exercising before, like 30 minutes on the treadmill everyday and it helped lose the weight but I can’t seem to stick with the regime and I stopped. Now I’m back on doing it again but adding strength training like lifting light weights, crunches, and jumping jacks. Am I on the right track? What can you suggest? I’m starting to feel (again) that doing exercise is a burden most especially when I use the treadmill. Any suggestion? Thank you!
Hi Michelle, you are on the right track. Never feel that exercise is a burden, it is part of our lives. Carrying extra weight and being unfit when you are older will be a much greater burden. Try to mix up your exercises, look for local support groups or exercise clubs. I often see groups of women jogging in my local area, they are always chatting as they jog. Not intensive exercise, but they certainly seem to enjoy being out with friends. Have a search on Google to see what is in your area and do something different once a week if you can. But stick to the plan, because you proved already that it works.
hi, im 16 years old 6,2 and weigh 89 kilos, i wanna know how i can lose my belly fat that hangs about 3 inches from my waiste not very big but i want to have a flat stomatch, and i also would like to know how to work my chest, my chest has a little fat. please help me,oh and how do i build up enough muscle to actualy do a pullup or pushup??
Hi Riky:
1. Start eating a healthier diet – no junk food, limit calories, plenty of healthy proteins, low GI carbs and healthy fats.
2. Chest – bench press, push ups, flyes. Also shoulder press and rows to build surround muscles.
3. Pull ups – just keep working on assisted pull ups. See this article: How To Do Pull Ups and Chin Ups
Hey, I am 13, I am 155 cm, and I weigh 52kg. I know I am not very overweight but I have a bit a belly fat that I would like to get rid of without dieting if possible. (my parents say “oh don’t worry about your weight! Your just fine now eat what we feed you!”) we do eat reasonably healthily most of the time but I would just like to know if there is any sport or exercise that I can do that focuses on belly fat…
Hi Shannon, all sports or exercises will help you lose your belly fat, it does not really matter what you do, so long as you are exercising hard and often. Stick with the healthy eating at home and take up a sport and a hobby, such as hockey and judo or athletics and dance. This will get you fit and you may discover hidden talents and new opportunities.
hi. i posted about 2 and a half months ago i was 10.10 stone im about 5.3 and im 12 over christmas i went down to 10.3 but ive put a load on again im 10.7 now and i dont know what to do at all i get really upset and embarrassed at school wearing a leotard please help! and by the way, can you tell me if i am very overweight?? thanks
Hi Beth. Firstly, did you speak to someone as we suggested? It may help to chat with your gran about it.
Secondly, what did you do to lose 7 pounds? You must have made some positive changes to your lifestyle to achieve that.
As for you current weight, the BMI gives you a figure of 26.0 which is only just in the overweight range. To be within the right range for your height, you should weigh between 104 lbs / 47.1 kg and 141 lbs / 63.9 kg.
For you the key thing is probably going to be exercise. Ideally you should be getting 30 minutes of exercise a day, or be doing 2-3 intensive sports / athletics / gymnastic sessions each week. Are you doing any exercise at the moment?
Hi! I like this article. I am 14, 5’6, & 145 lbs. I am very active. (Basketball 3-4 times a week plus jogging once or twice a week) I eat pretty healthy. I still have a big belly though. I’ve been doing sit ups lately, but it still hasn’t helped. What’s the best thing to do to get rid of my stomach? It is really bad, & rolls over when I sit down. Please help!! Thanks!
Hi Amy, if you are active but you are not burning off the excess belly fat then it may be possible that you are eating a little too much. You are not actually overweight though, according to the BMI you are 23.4 which is close to the top end of a normal and healthy weight. You can try two things really:
1. Increase your workout intensity. Instead of sit ups do some circuit training workouts that get your heart rate raised and work more muscles. Also increase jogging from once or twice a week to 2-3 times a week, and work on getting faster.
2. Take a look at portion size. A healthy diet is not just one that includes a rich variety of foods, but also one that is not exceeding your daily calorie requirements. Of course, it is vital that you do not under-eat, as a balanced diet makes you stronger and fitter, and this actually helps you to burn fat rather than accumulate it.
I am 5’5, 15, overweight by about a hundred or more pounds but I have asthma.
What can I do to lose the weight quickly but it wont mess with my asthma?
My Dr is really no help and kinda wierd to talk to. Please help me!
Following a healthy and calorie controlled diet is key. You can, and should, exercise if you have asthma. Start a fitness program, build up your fitness slowly. Always have your inhaler with you and tell people that you have asthma when you exercise with them. Exercise can improve your lungs. Swimming is often recommended too.
I am 5’10 145. I am satisfied with my weight but I have very little ab definition. What can i do to change this?
You need to increase your exercise. How old are you? Some reading material:
The Truth About Six Pack Abs eBook
3 Stomach Exercises to Build a Solid 6 Pack
How To Get A 6 Pack – Top 10 Ways
i am 215 lbs, and 5’11. i know i am overweight, but i have gone down from 260 lbs. just wondering how much more i need to loose, because even though im loosing it doesn’t feel like its noticeable at ALL. i am 15 years old, almost 16. it feels like no matter how much i loose, i will still look the same. also if you had a few tips to trim down on the belly fat in particular?
Hi Brit. You have lost 45 pounds, well done! Keep doing what you have been doing. I trust you are exercising on a regular basis and eating healthy? Increasing the exercise you do can help a lot, as you are still growing make sure that you get a good healthy diet though.
I am 14
I am 5’10, 145 pounds and 14 years old. Currently i have baseball practice/game after school every day. I would like to get a six pack before i go on a cruise on june 4th. I often find myself battling cravings for junk foods. What can i do
Will, your first challenge then is to overcome the cravings for junk foods. This will make a huge difference. You cannot get a six pack and eat junk, simple fact. Keep exercising and eat healthy.
OK. I will try my very hardest to curb my cravings. If i do this can i expect to see some definition in my abs within 90 days? Thanks
hi i am turning fifteen in two months and i want to get rid of this fat on my thighs and stomach my weight is about 133 and i am about five foot eight i am a girl what would be the best course to take?
You should see a noticeable change over a 90 day / 3 month period yes. But you have to exercise a lot and eat a very lean diet.
Adah, best course to take is regular exercise, with increasing intensity as you get fitter, plus a healthy diet.
I think I am becoming obsessed with the scale. My BMI is perfectly fine (around 21) but i find it hard to go a day without stepping on the scale. Should i try to take some time away from it while eating healthy?
Everyday for breakfast i eat a Clif Bar with either two cups of skim milk or a Horizon Organic chocolate milk pouch. I try to restrict my calories to around 1200 a day. Is this ok?
Hi Tommy, yeah, why not. If you are eating healthy, have learnt how to manage your eating, and are doing regular exercise, then stop looking at the scales. Why not put them away somewhere for a while? Maybe check once a month to make sure you have not let the healthy eating or exercise slip a little?
Hi Seth, how old are you, how much do you weigh, how tall are you? 1200 Calories is the minimum you should be having really. As a teenager you are still growing and developing, so nutrition is important. Teenagers actually require more calories than young adults due to the growth needs. Limiting calories could lean to slower development.
I am not sure about Clif Bars and chocolate milk for breakfast, a better option could be muesli with fresh milk. According to Amazon Clif Bars are an energy bar and contain Evaporated Sugar Cane Juice and Molasses Powder, both of which are sugars.
Are you exercising at all? Exercise is important both for weight loss and healthy growth and development.
I am 14 years old. 5’11 150. I have baseball for 2 hours 5-6 days a week
Then you should really focus on a varied and healthy diet and leave it at that, you are a healthy weight and active.
If I am 5’10 146 pounds 14 years old and get plenty of exercise how many calories should i eat
Hi Will. How long had you been exercising for and is your weight changing? You are currently a healthy weight, so as long as you are eating a healthy diet you are eating the right amount of food.
The official recommendations, which do not take into account your height, muscle mass or activity levels, are:
Boys aged 11 to 14 need about 2,220 calories a day.
Young men aged 15 to 18 need about 2,755 calories a day.
Source: http://tna.europarchive.org/20100929190231/http://www.eatwell.gov.uk/asksam/healthydiet/healthyweightq/
hi, I’m turning 17 this year, i weigh 150 and my height is 5′ 8″, I need to lose weight, maybe 10-15 pounds and also to lose the fat around my belly and thighs. I cant go to the gym because it’s inconvenient for me. are there any easy day to day activities that can help me to lose weight? I walk at least 1 mile everyday thankyou!
Hi Sally, there are many workouts that you can do at home, such as yoga workouts, circuit training or kettlebell workouts. Look at the home workouts for more ideas, the 20 Minute Home Workout is quite popular, and a good introduction to exercising at home.
Diet is important too, read the article on healthy diet. Remember that good nutrition is vital at your age as the body continues to grow and develop.
hi, i’m 14, 5’2, and 135/145 lbs. i try to be active, but my mom is the type that thinks since i’m her daughter there isn’t a thing wrong with me. she argues with me when i ask to enroll in a martial arts or dance class and won’t even let me go running. the more i try to get to 110 lbs (my goal) it ends up in me getting even more stressed in the first place. help?
Hi Morgan, I am not really sure what to suggest. What does she have against you doing martial arts or dance? These are fun and healthy activities for people of your age, regardless of whether you are overweight or not. Is there a teacher at school or another adult that you could talk to, such as a grandparent, or aunt? Being stressed is certainly not a good thing, but it is hard to say what the solution is. If there is a way to speak to your mom without it turning to argument then that could help, so maybe it is a case of trying to be calm and trying. Maybe money is an issue, and she feels that you cannot afford the expense of joining a class?
Are there any sports activities at school that you could get involved with? Maybe if you were on a school team then you would receive more family support.
Hi. I am 5’10, 146. I want to be able to see my abs. currently i have very little (if any) definition. I play baseball and have practices or games for 2 hours 5 days a week. Should i look to put on muscle or try and lose weight? Thanks
Hi John, you should work on your baseball game and ensure you are eating a really healthy diet. A start would be to do weighted abs exercises to build up the abs, as well as full body weight training workouts. Assuming you are a teenager, remember it is very important to get plenty of good quality food inside you, as you needs are very high during teenage years, especially with all your baseball training.
Thank you for the advice.
One more question: If I eat a clean diet and do these excercises could i expect to see any noticeable changes by the beginning of June?
You should see a change yes, the fact that you will be exercising more and following a different diet will most likely result in change, hopefully one for the better.
Hi, I am 16, about 5’9″ I weigh around 230 lbs. I really want to lose some body fat because I do have a decent bit of muscle that comes from my genetics, and I want to be more defined. I know what I have to do, its just that some of it I can’t do because of a physical disability I have, I can’t run, bicycle, jump, squat, or almost anything to do with straining my legs or pelvis area, are there any alternatives to the standard core workouts that I can do?
Hi Tim. First you need to sort your diet out, start eating only a healthy diet. I guess you need to focus on upper body exercises, such as push ups, the plank, bench press, shoulder press, bent over rows (lat pull downs may be safer), curl and tricep extensions. If you are able to do calf raises this will provide some strength training to your legs too.
hello :)
This is great!
Im 15, a freshman in high school, I’m 5’6 and weigh 168. lbs. I’ve lost 13lbs this year, with a strict diet and excercise plan, but now I cant seem to lose anymore weight! I’m also an intense swimmer, so I have a lot of muscle. I hurt my shoulder last season and couldn’t swim anymore, which is how i got to 181lbs before I started dieting. What can I do to keep losing weight???
Hi, I’m 5’10″ and weigh about 170 pounds, I’m starting to eat right I guess, almost never eat sweets, I eat plenty of fruit, I eat veggies occasionally, chicken for dinner etc. What I need are some workouts that I can do to drop some weight and build some muscle, a problem is though that i don’t have access to any workout machines or anything, all i have is a couple of dumbbells and what i can do with my own body. Could you recommend some? I don’t really want mass I just want some lean muscle.
Hi Sara, I take it that you are not swimming at the moment? Are you doing any exercise? Running could be a good option to get fitter while your shoulder heals. Also ensure that your diet is really healthy, cut out all junk food and soft drinks and see how that goes. Hard to suggest what to do without know more about your current exercise and diet plan.
Hi Chris, do some circuit training workouts. With the dumbells you can do: bent over rows, dumbbell curls, shoulder press, tricep extensions and lateral raises.
Eat more veggies, also eat pulses, nuts and seeds. More protein too – chicken, fish, red meat, eggs.
Hi, well I’ve got the weight thing down. I’m 100 pounds and 5′ 5″. But for some reason I still have this lingering thing of flab and I don’t know how to get rid of it. Help?
Sara, again
No, i have not swum for 3 months now.
I eat about 1200 calories a day and make sure to eat a high protein, low fat diet with fruits and/or veggies at each meal. and I excercise every day with either yoga or jillian michaels videos (circuit training). i cant figure out why im not losing my last 15lbs
Hi Christian, according to your BMI you are underweight. You really should focus on eating a balanced and healthy diet and gaining some weight and also exercising to gain some muscle.
Hi Sara, just keep working on your fitness. Don’t forget that healthy fats are essential to good health too, so do not eliminate all fat. Eat oily fish, nuts and seeds, olive oil etc.
Okay, thanks! I eat very well, my mom is very supportive of that. We always have out fruit, we eat foods high in protein, lots of vegetables, etc. Thank you for your help!
I am a 15-year-old, 5’1″ girl. I weigh 135 lbs. Am I overweight? Also, what specific exercises can I do to flatten my stomach? I’d really like to lose my belly fat for the summer. :)
hello, i’ve been overweight since i was 6 years old and thought it was about time i did something about it. the dieting part is easy for me, the problem is that i’m not very good at any sports, and my shins hurt really bad when i run. what should i do for excercise?
Hi Sydney, you are marginally overweight according to your body mass index. Can you swim, or have access to a bike? If so these can provide good exercises. Also martial arts, dance or aerobics are all good ways to get fit.
Hi Shannon, what is your BMI? Again, martial arts can be good, or swimming, cycling, aerobics. Weight training also, but not if you are still young.
Hi, I am 16 and i weigh 165 pounds. And I am 5 ft 1 in. I just wanted to know how much weight I would need to lose to be at a healthy weight. And also how much exercise a day would I have to do to lose weight. And I want to lose my belly and back fat, what exercises would get rid of that fat quick?
Hi Jackie, to be a healthy weight for your height, you should weigh between 98 lbs / 44.4 kg and 132 lbs / 59.8 kg, so you really need to lose around 40 to 50 pounds.
The more exercise you do each day, the more weight you will lose (more or less). So do as much as you can. As you get fitter you will be able to do more. Do not try to exercise intensively for 60 minutes a day every day of the week immediately. Build up your fitness and strength slowly.
There is no “best exercise” to lose belly fat and back fat. Although weight training (all forms of anaerobic exercise) do generally help you to lose upper body fat quicker. This is only a general rule though. The key is to make exercise a part of your new (and permanent) lifestyle. Do not consider it as just something to do to lose weight, instead think of it as a your way to maintain a healthy body throughout your whole life. You are young and have many years ahead of you, so make sure that you remain fit, strong and healthy.
hi, i have a problem of my weight. Im not fat but i do need to lose some belly fat but i dont really enjoy doing exercises as much, like i am a alright runner but i do stuff like a normal human being. I dont have trouble any where of my weight apart from my belly i only get big rolls when i bend over, sit down and even when i suck in you cant see my full bones just above your bely, you can but not all of it. i weigh 46 or 48 and my height is 145 or over and im a little short for my age. i really cant stop eating junk food fully but i would love to get some advice from you if i can to how to lose my belly flab in a easy normal human being way. plus some guys like me i just feel i dont have a attractive stomach. cheers maddie!:)
Hi Maddie, you really need to learn to enjoy exercise and stop eating the junk food. These two things really stand out from what you said: ” i dont really enjoy doing exercises” and “i really cant stop eating junk food fully”. The key is to exercise more and eat a healthier diet. Some treats are OK, but you should never be having so many treats that you become addicted to them, and not being able to give something up is often a sign of dependence. So make an effort to stop all the junk food, and instead eat nutritious and healthy food. Also, start exercising. Find a fitness class, activity, sport or just dance or run.
Also, in reply to “how to lose my belly flab in a easy normal human being way?” – Running is possibly the most natural of exercises for humans.
Hi. I am 5 foot and 7 inches tall and weigh 115 pounds. I have a little fat I would like to lose and gain muscle. I have such a busy lifestyle though that I hardly get the chance to exercise! However, if I lose weight I will get more skinnier, if I eat more I will get fatter. What should I do?
Caleb, find the time to exercise. Nobody is really too busy to exercise. Do you listen to music, watch television or films? If so, then you have time for exercise. It is about prioritizing and planning your time.
Hi, I’m 13 weight about 135 pounds and I’m 5’4″ I’m fine with the way I look but i want to lose my belly fat and see my abs. Also am i over weight. I’m in currently in mixed martial arts. I eat fruit at least once a day. I’m hoping to lose my belly and gain alot of muscles and strangth by August. I dont have any access to any weights to lift so ya. Please give me some advice. Thanks :)
Hi Emilio, how many times a week are you doing MMA? If 2 times a week then you should see changes coming soon enough. The best exercises to do in addition to MMA are the conditioning exercises, such as squats, burpees, push ups, leg raises – all the stuff you probably do in class.
I go 3 times a week for 2 hours and 45 mintues. How fast does sit ups gets ride of belly fat? Also what are burpees
Emilio, sit ups do not get rid of belly fat, they build core strength. You need cardio exercise to help burn fat and a healthy and reduced calorie diet.
Burpees:
The article helped me very much too with the calorie requirements and id like to know whether I should be doing more than I currently am to lose weight since I’m 5 ft and 130lbs. My exercise includes p.e. 2-3 times a week and I jog about 2.4 mi 5 times a week as far as my diet I’m a vegan at 15 years old and I don’t eat junk food but I eat lots of whole grains and vegetables and legumes, rarely fruit which all adds up to about 1500-1700 calories thanks! Id like to get toned after I lose the weight.
Hi Yadira, to get toned you need to get fit, so you may as well increase your exercise activities. Maybe replace 1 jog with a full body workout?
Hi, I’m 17 1/2, about 5″2′ and weigh 135 lbs. Due to genetics (and a poor diet that is getting better) my body is apple shaped, meaning everything I gain goes to my stomach. My goal right now is to look good in a bathing suit by the first week of June when I go to Florida with my boyfriend. He is being very supportive by the way. But I was wondering if you could give me some more tips on resisting junk food. My mother is overweight and we have a lot of junk food in the house. I’m getting better at resisting it but knowing it is there tempts me a lot. I have a diet plan in place, the junk food is my problem. Also, when I exercise, what is the best thing I should do to help get rid of the stomach fat? (sorry this was so long..)
Hi Aubrey. If temptation is a problem, then the only way is to make sure that you avoid situtations arising which lead to temptation.
“Out of sight, out of mind and our of mouth”
That’s what I say. The problem seems to be having junk food in the house. So first, see if you can arrange to have all the junk food kept shut away in a cupboard that you will never have a reason to use. We covered this approach in the The Hidden Cookie Diet.
The next step would be to persuade your mother to buy less junk food, for her health as well as your own.
As for exercise, the best thing to do is make sure you exercise on a regular basis. Full body workouts, either bodyweight or weight training, are great choices. Doing more cardio also helps. Some suggestions: Best Bodyweight Exercises for Weight Loss and How to Lose Weight With Only Diet. If you can combine the advice from those two articles then you will do well.
The key is to eat a healthy diet, limit calories to lose weight, exercise a lot to burn fat.
I’m 15 years old and 215 pounds and this website is gonna help me
Hey, I am sixteen and about 150 and I have already lost about 20 pounds by following tips like these. However, even though I have managed to tone my waistline way down I still am having trouble with that last bit of weight. Any suggestions? Thanks.
Just increase the intensity of whatever you have been doing. How have you lose weight so far? More exercise is generally the best option for teenagers.
I’m 16 130lbs 5’7 and I’m not really fat at all I just have that small bit of fat on my hips and lower abs. What should I do to get rid of this? I already lift weights and just got done with track and spring football starts soon I don’t eat very much, I’ve stopped having any type of sugar for about a week, I don’t drink any soda or gatorade or anything with sugar. Any tips would be highly appreciated.
Hi Ben, as it has only been a week since you reduced sugar intake I would suggest that for now you should carry on as you are. Make sure you get enough protein though. If you start doing any intensive cardio you may need some more sugars, but get these from healthy vegetables, fruits, pulses and some grains.
Thank you and how long do you think it will take before I start seeing changes? And less stomach fat?
Workout well and stick to a clean diet and you should see changes in a few weeks. Really it largely depends on your fitness levels (how hard you can push yourself), your personal motivation (how hard you can force yourself to work harder) and how well you stick to your diet.
so what foods would be safe to eat? and which should i stay away from? and whats the best thing i can do to work my lower abs?
Hi Ben, take a look at our nutrition section and also this – How To Get A 6 Pack – Top 10 Ways
How do you define your lower abs?
The lower abs are defined by performing hanging bar crunches (hang on a pull up bar and roll knees up, performing crunch movement). You need to work your abs through their full range of motion to in slow controlled movements.
Reverse crunches are also great for working the lower abs, maybe not as effective as hanging crunches, but easier to start with. Lie on bench, hold bench tight behind your head, then lift knees to chest and crunch so that your knees reach your elbows. Always hold that full contracted position and squeeze the abs. Return slowly, do not put your feet down though. Then repeat.
i dont have anything to perform hanging bar crunches, and i dont feel much burn when doing reverse crunches, what should i do?
If you want to work your lower abs, then the reverse crunches are really your best bet if you have no bar. Don’t worry about not feeling the burn, just perform then slowly, always “crunching” (contracting and squeezing the abs). You could do leg raises too, although these are hip flexor exercises, they do aid lower ab development slightly.
Would bicycle kicks be a good exercise for my abs? it been about 2 weeks doing ab workouts and my top 4 ab muscles are starting to show which is surprising, considering its the first time I’ve ever tried to work my core body. How do you decide whether your abs are lean or bigger and more bulky? Is it a genetic thing?
Abs develop best when they are worked from all directions, so ensure that there is variety in your workouts. Also, like any other muscle, abs respond to increasing resistance (weight), good nutrition and adequate rest.
so once a day for about 30-40 mins reverse crunches,weighted crunches,2 minutes of bicycle kicks, weighted russian twists? if im missing anything or need to add more let me know i eat a lot of fruit, oranges,apples,pears,peaches and i dont eat more than 5grams of sugar a day i eat two small to normal size meals not much bread or pasta and i get about 8-9 hours of sleep.Lastly what determines if your abs are bulky or lean?
After exercise, nutrition and rest it is genetics. Are you taking in plenty of protein? You mention fruits and limited bread, but you need also to consume more protein to build muscle.
yes sir, i eat plenty of lean meat, and whey protein After weightlifting my personal ab workouts or a practice from wrestling,football or track.
About the diet part, is cereal a bad thing to eat?
Well, cereal is not a bad thing on principal, but it is very high in calories (many brands add extra sugar too). If you eat cereal as a part of a well balanced diet that is carefully controlled then there is no problem. If you eat as much as you desire in the morning this could lead to overeating and taking in too much sugar.
Really the best cereal is oats / muesli as this is low GI, it releases its energy slowly so your blood sugar is more stable, you feel full longer and are less likely to snack before lunch. Ultimately, it is still total calories consumed that is key. High sugar cereals just make it harder to restrict total calorie consumption.
ok thanks=] i dont eat much cereal but was making sure a bowl now and then wouldnt mess my diet up to bad, and how long should it take to start seeing my abs? and how come when i flex them they seem to “disappear” into my stomach it makes my stomach hard but how they look is a little off to me? and when im relaxed and breathe i can see the normal shape?
Not sure about that Ben, just keep working out and eating healthily and it will all come together.
yes sir, and thank you very much for the advice.
Hi, I am 14, about 5’10.5 and weigh around 145 pounds. I am going on a cruise in about a month and i want to have visible abs. I do strength training 2-3 days a week and cardio 3 days for around 30 minutes. When it comes to my diet I have split personalities. Some days I am very good in what I eat, but others I go on sugar binges. How can I get this under control? Also, is one month too short to see any noticeable changes in my body composition if i eat right?
Hi Tim, you should see changes in a month but not if you keep up with the sugar binges. You need to be really strict to lose that fat in a month and work very hard on the fitness.
so, i just realized that just in drinks alone i take in atleast 308 grams of sugar,just from 2 bottles of gatorade a day which until 2 weeks ago was how my diet was,bad history of stomach problems with caffine so soda was never a big thing on my list but i never knew sugar was so bad for you, by cutting out 300+ grams of sugar a week would be a significant change, so would this help me lose extra weight from the sugar?
It should help you Ben. Gatorade was invented to replace glycogen (stored sugar) for high performance athletes. Anyone that is not exercising hard every day will only turn that sugar to fat.
Hello, I’m 5’5″ and 15 years old im not fat but i do have a kinda wide stomach with a barely of a muffin top please help me with some exercises i could do. Also a good diet that will help me i actually want to lose it before the beginning of July please help im desperate!!
Hi Maria, here are a few workouts to get you started:
Weekly Fitness Workout Schedule for Weight Loss
20 Minute Home Workout
Circuit Training Workouts
Best Bodyweight Exercises for Weight Loss
Hello, I am 15, 5 ft 8 and weigh about 168 pounds. Although I do not look very overweight I am getting a lot bigger. But sadly I have a physical disability and I can’t do large amounts of exercise at one time. Any ideas or exercises you could suggest because I would like to be able to lose a stone by the end of July.
Hi Steph, it is hard to suggest anything without knowing what your disability is. If the problem is in your legs then maybe swimming would be an option, with more focus on working your arms. Have you been able to discuss exercise and diet with your doctor at all?
Hey!
I am 1.59 cm and weigh 60 kg. I found out that I was overwieight.
Do you have a diet plan and exersice workout for me? Please? I’m thirteen, and I want to loose my belly fat and be healthy again over the summer, and be new and fresh! Will jogging do? Please, please help!
Hi Su, At 13 it is really important that you focus on eating a healthy and balanced diet and start exercising a lot more. The best way to get exercise is really to find some activities that you can do, such as dance, martial arts, athletics, gymnastics or field sports. These will motivate you and make you much fitter and healthier than just going jogging by yourself. Also, your body mass index is 23.6 which is actually in the healthy range – so all the more important to focus on fitness and good nutrition.
Hello, I am Maria and i think i am quiet over weight, i am very bad at sticking to diets and exercize programs, I try to do sports but i dont want to go to any after school activity or a club or anything because when I exercize I get red in my face and not normal red but really red and its really embarrassing. I really want to loss weight but how can I?
Hi Maria, do not worry about the way you look, or think you look, when exercising. Everyone looks bad when exercising! The key really is to find something that you enjoy. Find some after school clubs and give them a go.
hello, im 5’11 and i weigh about 165, i eat healthy all the time but u cannot seem to loose another 10 to 15 pounds, i even play a sport and go running along with some weights almost everyday. yet im still the same. what do i need to do?
You are a healthy weight, with a BMI of 23.0. You need to either increase your exercise intensity / duration or make some small changes to your diet (less sugar for example) so that you tone up more. Focus on getting fitter, building some lean muscle tone and shedding the last of the fat.
hi ! I’m 19 years old.since last 2 years i have been suffering from depression due to which doc. advised me some medicine after stopping that medicine that contains a lot of thyroxin i have been put over a large sum of weight my weight has increased fro 58 to 68 almost 10 kgs .the liquid intake makes my belly even more fat and from 29 inches my waist has become over 34 inches plz help me how to lose the weight.
Hi Ash, do you exercise at all? You may respond well to joining a fitness class, have a look to see what opportunities there are in the area. I do not know much about depression or its treatment, but I do know that some medicines do make people more lethargic which slows metabolism. Exercise and healthy diet really is the key, but controlling eating is that hardest part.
Im 13 and i weigh about 95 pounds but i have belly fat how can i get a six pack and gain weight?
Hello Yo, you need to eat a healthy and balanced diet and exercise on a regular basis – both together are essential for long term good health and fitness. Do you do any exercise at the moment?
No but imma start this summer and i eat a lot of junk food. Anyway i can eat healthy and enjoy the food?
Dear doc. this is ash . thanks for ur advice for working at fitness class. i really appreciate your quick response.and i love to join the fitness classes this summer when i m going back to my country.people i know who have worked out at gym .they have a regular diet chart. and the diet they offer is even more than what i eat regular basis. the question is that by following a healthy diet chart, regular exercise will i be able to lose 10kgs fats.and look slim as ever again.because the people who work out at aerobics and gym classes complain that after leaving gym they again put over a large sum of weight.plz give me a perfect advice in detail how to lose at least 8 to 10 kgs this 2 months vacation .?
Yo, junk food is the problem. Enjoy being healthy and fit instead of enjoying food! Food can be enjoyed, just in moderation.
Hi Ash, there are no docs here, this is not medical advice. If you are looking for advice from a professionally qualified expert then consult with your doctor.
Regarding exercise, you can still overeat while exercising. Just because some people you know go to the gym but are still over weight does not mean that is the case for everyone. Exercise is not a magic cure, but it is a part of the solution. Being fit has many health benefits, not just weight loss – improved strength, concentration, cardiovascular (heart) health to name but a few.
You can certainly lose 10 kg with healthy diet and exercise, if you exercise well and eat within your means and never overeat, and eat a balanced diet. Your main goal for now should be on improving fitness. Get as fit as you can over the next 3 months, always try to be faster or stronger in everything you do.
What kind of exercises can i do!? And is eating fruit for breakfest,lunch, and dinner ok?
Hi Yo, what sort of exercise do you want to do? If you have no idea then I suggest that you find a local after school martial arts club and try that out for a few months. Fruit is good, but you need a balanced diet.
So what kinds of food should i eat?
Yo, the main “rules” are simply to avoid junk food, sweets, processed food and overeating. Read this article: Basics Of A Healthy Diet – What To Eat
At 13 you are entering a period of rapid growth. You will need more calories over the next few years than you will ever need in any future years. A balanced diet is all that you need – nobody can really specify “what kinds of food” you should be eating, other than to say make sure you are getting healthy carbohydrates which include a variety of fruits and vegetables as well as some staples (bread, pasta, rice) for energy, with lean proteins and healthy fats. Every “diet” is a waste of time at your age and all “diets” will fail to teach you how to follow a healthy lifestyle in the long term. You need to learn how to eat a healthy and balanced diet and how to avoid junk food. You can only effectively do that by educating yourself as being told what to eat tends to result in a short term and somewhat narrowed approach to eating. You have the rest of your life ahead of you. Eat a healthy and balanced diet nad do lots of exercise, have lots of fun, be active. It is a time to develop yourself physically and mentally.
My mom makes rice everyday, should i tell her to make salad and eat it with the rice? then go to the park and play basketball?
That would be a good idea Yo. Also, brown rice is better than white rice for health and weight management.
Thanks for the advice! Oh and how long should i go to the gym for?
45-60 minutes 3 times week should be enough for general cardio workouts with some resistance training. If you start weight training you will need a little longer tome days.
Thanks :)
hey! iam 13 years old soon to be 14. about 120 pounds. and i have belly fat that i really want to lose this summer before i go to high school.i do eat some junk food. i am going to start walking for about 45 minutes and then doing as many sit up as i can but i want to become slim during this summer. please give me some advice. thanks!
Hi m3hk, get more active. Walking is good, but at 13 you should be playing sports or exercising in fitness clubs, such as martial arts, gymnastics, running etc. Doing as many sit ups as possible is not going to help a lot.
My mom doesn’t want me to be going to fitness groups she wants me to excercise at home. So do u have any advice on excercising at home?
We have a whole section dedicated to it. Start here: Home Workouts – Get Fit and Lose Weight at Home
i have a trick… idk if its the best but i brush my teeth or put toothpaste on my tongue because food tastes ewwy after u brush your teeth :P
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i want to lose weight but i am not VERY big :) i am 5′ 10″ and 158 pounds! my goal for the next two years is 140… i am SO self conscious when i look in the mirror…
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i love this site sooooo much :D its the first one that really got to me when i read the articles
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thanks
~kaila
A better trick is to get more exercise and eat a really healthy diet. Remember that a healthy diet is very important for teenagers, and especially important for women.
I am glad you like the site Kaila. Remember to tell your friends and family about it. If you are on Facebook we have a fan page too!
Hey I am 13 and 125 but I feel a lot more then that, I really want to lose wight b4 school starts and I don’t know what to do because my mom doesn’t want me to go out to the gym s I have to do everything at home so can u please give me some advice? I haven’t started my period although I have had problems with it and sometimes I don’t go to the restroom for 4 days ca u please give me some advice!
Hi Mehk, exercise at home and healthy diet really is the answer. This will help you to get fitter, burn fat and also help with digestive issues.
I am 13 years old and my height is 5’4. I started eating 1200 calories about 4 months ago. My starting weight was 148 lbs, and I lost 13 lbs in two and a half months. Now I weigh 135 pounds and I want to be at 122 lbs by the end of August. I wonder if I’m still overweight. Also, is 1200 calories too low? I don’t exercise frequently. If I increase my calorie intake but start exercising daily, will I reach my goal?
Hi Leticia. Your body mass index is 23.2 which means that you are at a healthy weight. An average 13 year old girl needs to eat 2000 calories a day if not very active and 2250 calories a day if very active.
This may sound a lot but the teenage years are very demanding on the body as you are growing and developing. A healthy and well balanced diet is vital to prevent long term health problems which often arise as a result of dieting during adolescence. Here is some additional healthy and fitness advice for teenagers.
If you focus on more exercise then you can, and must, increase calories. Focus on getting fit now, that should be your first priority.
Wats a healthy weight for a girl who is 14 and weighs 175. I hold it well I dont look like i weigh that much. And what is a good exercise routine for me and how many calories should i eat a day? :)
Hi Cayla, healthy weight is mostly determined by your height. If you put your details into our BMI calculator then you will get an indication of your health. See the table labeled “Calorie Needs of Girls and Young Women” here: Health and Fitness Advice for Teenagers.
The number calories you require is largely dependent on how active you are on any given day. It is also vital to remember that the quality of calories is most important, not just the quantity. A balanced diet is so important at your age as your body is developing and many of the changes which take place now will be with you for the rest of your life, and poor diet and impair those developments.
For exercise – anything is good, so long as you enjoy it and do it on a regular basis. You should be moderately active 4-5 times a week (at least 30 minutes of intensive exercise) and
ideally be more active on some days, such as playing sports, athletics, doing dance or martial arts classes etc.
Hi, I’m 5’8-5’9 I weigh around 175-179 and im 14. Is this a healthy weight? How can I get my stomach flat between 1-2 months?
Based on 5’9 and 179 pounds Your Body Mass Index (BMI) is 25.7, which is a tiny little bit overweight according to the BMI scale. Do you exercise? As you are just such a tiny bit overweight increasing exercise and eating more healthy foods and less junk food, soda etc. will probably help you to lose your stomach in a couple on months.
I’m a 16 year old, 5ft 2in, 104lb female. I know this is a fairly healthy weight but I have huge amounts of abdominal fat.
I have a semi healthy diet I mean like I have 3 healthy meals a day. Breakfast with fibre lunch with fruits and vegetables and dinners with meat and rice. But I eat biscuits and things.
I’m really skinny everywhere apart from my lower abdomen. Like there’s a faint outline of my ribcage but I just have a huge abdomen.
What can I do? I usually burn about 500 calories a day walking. And my bmr is 1300 so it’s hard to have a reasonable calorie deficit without being a bit unhealthy. And 1200 calories is not really satisfying for me.
How can I lose the abdomen but not lose any weight?
Phoebe, you are right, you are not overweight. I suggest that in addition to the walking you start doing some more intensive exercise which works your whole body, such as dance or martial arts (maybe not your thing though!). It looks like you need to tone up a little and generally get a little more athletic. This will quickly burn off the fat while allowing your to continue to eat a well balanced and healthy diet, which is vital at your age.
Phoebe again!
I’ve now dropped to 100lbs and still no change!!!
Uugghh, anyway, will swimming help I have a membership to our local centre so I can go as often as I want. Ant time scale suggestions.
This will be on top of at least 500 calories burnt with walking/running
Thanks!
Swimming, along with most exercise, will help. Are you getting more protein now? You need to eat a healthy and well balanced diet to ensure that weight lost is fat and not muscle.
I’m 5ft 2 and 16 and currently 100lbs. What weight should I aim to be to be a healthy weight? And yes I’ve added protein with supplements and some meat and quorn meat replacement. Also some more dairy products.
Hi Phoebe, to be within the right range for your height, you should weigh between 101 and 136 lbs according to the Body Mass Index scale. Do you eat eggs? Eggs and nuts are excellent protein sources.
So, I’m a lb underweight but how can I not lose anymore weight but lose the fat? And I don’t like eggs or nuts :S
Phoebe, what is really important is that you eat a healthy diet and take regular exercise. By building more muscle you will build up your mass and this will help burn fat. If you are not getting enough protein through your diet then you may want to consider supplementing. However, assuming that you are vegetarian, it is important to become accustomed to the main vegetarian source of protein and build these into your diet.
Hi Phoebe again -_-
but my dad got us a scale that measures body fat percentage, muscle mass and weight.
now when I did the measuring size of your thigh, arm, waist, hips ect to calculate it, it said that my body fat percentage was 26%. I thought given the size of my lower belly that was what to expect
anyway I went on this scale and my weight is still 100lbs but my fat% is only 14.2? and my muscle is 40% (5% more than my dad woohoo) is it that my abdomen I the ONLY place where I have fat or is there something else that’s making it abnormally large?
sorry about the length of this its just no one else really knows much about fitness and things
thanks
AS you body fat is low then your body muscle percentage will be higher. An average woman will be about 36% muscle, but if you reduce fat then that percentage must rise. It sounds to me that you are a healthy weight. Focussing on healthy eating and exercise should resolve any outstanding body fat distribution issues.
Thank you for all your advice :)
Quick little question. If I do 30 squats everyday till the end of september, how much weight will i lose. Im 13 (going on 14 on the 25th), weight about 130 pounds and am about 5″4.
Jose, it is impossible to say. 30 squats is not a lot of exercise by a long way so do not expect to achieve much. You should be able to do 30 squats in 1 minute, and 1 minute of exercise will not get you fit. Running, cycling, swimming or martial arts would be a better options.
I am 15 years old, weigh about 113-115 and am 5′ 2′. I would like to lose 13-20 pounds. I’m starting jogging tommorow and was wondering if a healthy diet and jogging everyday is enough? If not what else could I do?
Hi Sara, that is enough to get you healthy and in good shape. As you get fitter just keep running a little faster or further.
Hi! I’m 15 years old , and I weigh 138 pounds and I’m 5’7. Would you consider that over weight ? I don’t look overweight, but I have so many friends that are so much shorter and weigh less than me so it makes me feel self conscious at times. I play tennis for my school. I was wondering whats the best way to lose belly fat? since that’s my only trouble area. My diet is pretty good I drink plenty of water and eat pretty healthy. And do you know the ideal weight for a 15 year old girl who is 5’7 ? Plus I started jogging today about a mile and will continue to. How long do you think it would take for me to get a flat stomach? I would like to lose 5-10 pounds or so, is that healthy? plus what is the best way to tone up my stomach and legs? Sorry, if this is a little confusing. thanks !
Hi Meleena, you are at a healthy weight at the moment so absolutely nothing to worry about there. Getting fitter is always good though and running is a good way to do that. Losing 5-10 pounds should take 3-5 weeks if you exercise really hard and be careful with what you eat. That means running more than a mile each day though. But for now just focus on getting fitter and eating plenty of healthy fruits, vegetables, pulses and protein (chicken, eggs, nuts, lean meats etc).
hello . this is ash again. following the health advice 2 months before. I tried my best to work out on that. sometimes I got sick. sometimes I avoid healthy food and meat at all. it was tough. sometimes I look quite beautiful with the same figure.my family advice me not to diet at all but avoid fats. I am totally avoiding junk food. and mom advice me not to diet becoz they say that I look quite beautiful becoming a little healthy. I’m healthy but not fat at all. still I want to look slimmer and want to lose belly fats and thighs. plz advice me again my weight has become 72 kg and waist is 33, height is 5 ft. Sso that I may look younger my age is 19.
Hi Ash, please remind me, what is your weekly exercise plan at the moment?
i am fasting so i eat after 6:00 p.m. take juice,some snacks and then i take hot tea.then some fruit salad. then at 12:00 a.m till 1:00 a.m i go for walk in hot weather.thats just my exercise to burn calories i drink hot water.and a meal at 2:00a.m then i go to sleep
Well, really to lose fat you need to do more exercise and eat a more balanced diet.
Hello.
My name is Nadine and I am 15, will be 16 in December. I weigh 165 lbs and am 5’6″. I was wondering what exactly would be a healthy weight for me? My doctor always gives me a weird look when he weighs me cause I don’t look like I’m 165 pounds, apparently.
This week I join our schools Colorguard and we practice 8 hours per day for two weeks. Last year I brought tea to practice instead of water, and always had goldfish crackers for a healthy snack. I was thinking water and apples and saltines this time?
Wow, 8 hours training a day is dedicated. That will certainly burn some calories. You should ensure that you also get some healthy proteins and fats, so chicken, eggs, fish etc. are all good choices too. A healthy weight for your height depends largely on your fitness / muscle mass but generally in the region of 115 – 154 pounds will be considered healthy. As an athlete, training 8 hours a day, expect to be in the region of 140 pounds. This really is a very rough sort of target though. The most important thing is to just keep the diet healthy and increase fitness.
hi my name id destiny and I would like to lose 20 lbs. I do walk around everyday for about an hour and I eat healthy and I do sit ups I would really like to have a flat belly before I go to Hawaii in 2 weeks so if you have any suggestions please let me know thank you :)
Hi Destiny, do all that you are doing now and also try to increase exercise to include more, such as running, cycling, swimming or other more intensive activities. Walking is good, running is better.
Hi,
I’m 16 and I am 5 feet and 2 inches and I weigh 97lbs.
Im not worried about my weight but I am wondering, if I eat healthy foods, do I need to count calories or watch how many calories I have each meal?
I’m doing this at the moment and I want to get out of it!
I do quite alot of exercise also. I do lots of walking everyday, Sunday I go running, and 2 days in the rest of the week I swim.
Hi Helena, you do not need to count calories as such, but you probably do need to ensure that you are eating a well balanced diet and consuming enough for your needs. How do you define “healthy foods”? Are you eating meat, eggs, dairy, fish, pulses and a variety of fruits and vegetables every day? At the moment you seem to be a little underweight, and if you are doing a lot of exercise then you may not be eating enough to tone up properly. Muscles need fuel.
Hi,
Yeah I eat all of those things apart from fish and pulses.
And I am eating 1300-1500 calories at the moment.
Is it that I eat healthy things just not enough of them? :S
That could be the case Helena. You are at a vital stage in your life and your body needs around 2100 Calories a day, and 2350 Calories when you are exercising. If you do not get enough your body will not develop properly and this can impact you in years to come.
Hi, I’m Abbie!
I’m 16 at only 5ft.. Very short for my age I know!
I’ve got this horrible tummy fat around my lower stomach, that makes me really concious when im wearing any tops that cling slightly around my stomach,
I really am disgusted with looking it and I really do want to get rid of it, but I’m not very good at keeping to diets or proper exercise, I do a lot of walking being in a marching band but I know that’s not the right exercise, I’ve also been told by my doctor that I need to strengthen my back up as I’ve been getting a lot of pain holding a saxophone, but the only way to get my back up to strength is strengthen my stomach as well,
Any help you could offer me please!
Hi,
You Said before that I’m a little underweight. Should I look to gain a bit? If so how much?
Thanks
It is probably best to focus on eating a health and well balanced diet and exercising, rather than just looking to gain a certain number of kilos. By eating healthy and exercising you should gain some muscle and tone up well which will naturally lead to some weight gain.
Hi Abbie, sounds like you would do well to start exercising. So some bodyweight exercises such as squats, push ups, back extensions and bicycle crunches. These will strengthen your core, back and legs. Take a look at this article: Best Bodyweight Exercises (these are ideal for fitness, not just weight loss as the title may suggest). The plank and push ups will strengthen your back most, back extensions should also strengthen supporting muscles for when you carry the saxaphone. Do you also have the best saxaphone harness available?
Thank you, will get straight into looking at it :)
I have a body harness that evens out the weight over my shoulders, being on a tenor saxophone it’s my best option of harness
Hi I’m 14 and about to start my first year of high school I weight roughly 250 lbs and am about 6 foot 2 how can i drop my weight down to about 150-180?
6 foot 2 at 14? Wow. You need to do the same as everyone else – get fitter by exercising and eat a healthy diet.
Hiyya, i really want to lose weight. But i just dont feel the motivation. Because getting home late from school and im really tired what can i do? Please help me.. I am 13stone and im 14;/ Thankyou very much
Ideally you need to find an after school activity which you can go straight to before going home. They you do not have time to relax. As for motivation, make exercise a habit. If you lack motivation to exercise on your own then join a martial arts class and let the instructor tell you what to do.
hey im 14 and i weigh about 114 pounds i was thinking of joining the gym because i want to be more toned but my lean weight is 93.5 pounds and some people are telling me to not do it..also how can you get rid of a pear shape =(
Hi Aurora, exercise is vital really. It will help to burn off unwanted fat but more importantly it will make you fitter and healthier. You may not need to join a gym though, there are often classes around you can attend, like dance, gymnastics, martial arts etc.
I’m 13 and have been overweight for 5 years I turned to food when my parents got divorced last year I started weight watchers I lost 15 pounds then gained it back I really need to lose weight 1 because I need to be healthy and 2 because I get bullied sometimes this site is going to help me a lot thank you
hey, im 13 and im 5 ft 1 in and 51-2 kg is that an ok weight to be? If it isn’t then what kind of exercise can I do? I am really busy all the time because I play cello and piano and I’ve got other commitments too, I do have a dog that I could take out but she has got arthritis on one of her legs so she can’t go out for long. I don’t know what to do! help please! x thanks!
Hi Frankiee, you really should try to find some active hobbies to do. Cello and piano is excellent, but you need to balance music with activity. Dance would seem a logical choice as this could give you skills to move into performing arts later on.
Thanx! thats really good advice! and thanx for replyin! :)
Hi, I am a 15 year girl almost 16, i am 5’3 in and i weigh 140lb, this last year i gained 15lb. How much should i weigh to be an average weight?, what is the best way for me to lose it because i have been exercising 30 min. a day, and eating less, but i am still gaining weight? thank you for your help. -April
Hi April. It is natural for someone of your age to gain weight as you start to mature. So long as you are keeping fit with regular exercise and eating a healthy and well balanced diet you really should not worry. To reduce calories too much could result in impaired development and this can have consequences in the future.
Hi. I’m 15 Years Old, And I’m a Female. I’m About 5’2, ANd Weigh About 134. It’s not very overweight but it is overweight. I was wondering what my diet plan should be or what work out I should do?
Hi Sam. According to your BMI you are actually of a normal weight, BMI= 24.5.
What you should focus on is ensuring that they quality of the food you eat improves, so reduce junk food, processed food, sugar, soda, chocolate etc. and increase low GI vegetables, fruits, pulses, nuts, seeds, lean meats, dairy and other fresh produce.
As for exercise, it does not really matter what you do, so long as you do something that you enjoy that you can do on a regular basis. Running, swimming, dance, kickboxing, soccer, athletics, circuit training, aerobics – they will all get you fit if you workout enough hours each week. Aim to exercise at least 4 times a week for 30 minutes each time, ideally you should do more than this.
other than the diets you have provided maybe I can suggest the calorie shifting diet because it works for me and I would like to share it with the rest as it is really effective and easier to maintain compare to other ones
We have not looked at the Calorie Shifting diet before. I cannot find anything authoritative on the subject, do you know who invented it and what the main principals are? It seems to just emphasise a balanced diet and fewer calories, which is pretty standard fare really.
Hi! I am a female, soon turning 18. I weigh 66kg and am about 162cm which makes me overweight according to the BMI Calculator. I feel uncomfortable and unhealthy in my body and I would like to lose weight / tone up. My problems are unhealthy diet (which I have been putting a term to recently) and water retention. I would like to lose belly fat, the “love handles”, slim my legs and hips and lose butt fat… What routine workouts do you recommend in my case? I may be subscribing to the gym once I start university but for the moment, I’d like to do intensive home workouts. Thank you for your help!
PS: could you tell me how to know if our muscles are developed enough?
Hi Doris. For exercise to get in shape it is hard to beat running. You are only just overweight so a healthier diet and more exercise should get you in shape. If you really only want home workouts then look at the options here: Home Workouts – Get Fit and Lose Weight at Home
Hello. So I’m a 5’4″ male who weighs about 169. Age 17. I know that’s very unhealthy, so today I finally decided to lose at least 30lbs and by following these guidelines. I actually exercise quite often: I do a boot camp class at the local Gym on Tues. and Thurs., play ultimate frisbee for 2hrs on fridays, I ski at least once a week in the winter, and I used to do Tae Kwon do for 6yrs. But for as long as I can remember, i’ve been overweight. My goal is to look better for a formal dance at my school on Dec 9th. and then continue to improve afterwards. I plan to do push-ups and sit-ups everynight before going to bed in addition. Unfortunately, my family tends to eat meals or snacks that aren’t always healthy (in fact we had spaghetti for dinner tonight). So this causes a potential difficulty. Normally, I come home and have a snack after school, but today I tried not to and found it surprisingly easy. I also drank nothing but water and milk today (I normally would have a soda or Chrystal Light lemonade). But for dinners, should I just eat something different from my family? Is just an apple and a banana sufficient for breakfast? Am I on the right track? Would doing all these things make me lose 2lbs a week? Thanks for your help!
Hi Alex, it does sound like you really need to work on your diet. If you did Taekwondo for 6 years and were still overweight then you must be eating too much. Start exercising every day, run on the days that you are not doing boot camp, and follow a healthy and balanced diet. Generally it is better to eat more for breakfast as this stops snacking in the morning which is often the biggest problem. Try to restrict yourself to the 3 meals a day and do not have snacks. Stopping all soda is very important. Spaghetti can be healthy and if you are exercising every day you will need the energy, but it is very easy to eat too much. One trick – use a smaller plate to restrict portion size.
hi,
im hannah,
im told my weight is healthy, im 16, 5ft 2inches and i weigh 107lbs. im also told my fat% is healthy at 16% and so is my muscle at 37%.
but the thing is, i have a healthy diet, like i eat wholegrain bread, oats, dairy, meat or quorn, i also eat eggs and i like nuts and things like that and i always get my five a day. but i eat soooooo much sugar. this is because i eat fruit and veg all the time and i get like 60-70g of sugar from this, plus milk, cereal, yoghurt ect and im no stranger to a chocolate bar or biscuits or ice cremam, probably at least one a day. i know this is probably bad but im healthy overall. but by the end, my sugar is up to sometimes 130g a day!!!!
surley this is bad but nothing shows? like my gp says everything is normal when he did a blood test. so is it ok?
i also do quite a bit of walking everyday. i burn on average 400 calories per day (500 hundred satuerday when i swim) and i never over eat my calories as my weight hasnt changed apart from 2lbs since i was 10
sorry about the length and if i go on abit. but thankyou for your time :)
Hi Hannah, sounds like you are doing well. You diet is mostly healthy, your weight is good and you are exercising often. You could probably reduce the biscuits and icecream. Sugar in fruit and milk is healthy so do not worry about this. It is total calories and balance of diet that are important and by the sounds of things you have this right.
hi i’m 12 years old 5’2 and my weight ranges from 198-203 pounds i am very overweight and get teased at school and my sister was skinny when she was my age so i cant wear most of her clothes. I read this and it helped me alot if you have any more help for me please let me know. thx
I’m 14 and weigh 148 ….people say im not fat but i think so…I want to be 130 but tackling the 140′s is hard:/ any tips?
Hi Maria, do you exercise? If not, start exercising – this is the first tip. Eating a healthy diet is the second tip. Together you will be healthy, fit and lose weight.
hi, im starting working out in a gym and after the 6th day i slept for 1 1/2 hour and took a bath for work, when i’m at the office i feel sudden back pain around the lower, left, near my coccyx…is it somehow related to my weightlifting exercise or my resting time wasn’t enough before taking a bath that gave me this pain? your answer will be of great help…thank you
Hi Mark, most likely related to the exercise you did. Best to hire a personal trainer for an hour to ensure that any weight training you are doing is with good form. If it persists then you may want to check with a doctor, there could be something else at play.
thanks for the reply…honestly, it’s been my first time to visit your blog site and its very helpful…alright then, i’ll take your advise…happy halloween and more power!!!
Hi I’m 18 and not overweight but I would like to get rid pf my chubby stomach and my face has also gotton fuller since I’ve put on weight. I have become very self conscious of it . At the beginning of year I was a size 5 in pants and now am size 7-8. I would like to get back to size 5. I was wondering if by excersizing a half hour to hour each day and eating salads as meals as well as sinking lots of water, how many weeks will it take to get back to that size?
Hi Kirsty, really it is not possible to say how long it will take, and that is not the best approach either. Just start an exercise plan, do your 30-45 minutes everyday without fail and eat a healthy diet. Salads are good so long as you make sure that you still get some protein, so add chicken, eggs, fish, nuts, sides, pulses, meat etc. Focus on reducing bread and other baked goods (all energy and little nutrition).
With diet and exercise, what would be the average amount of weeks it takes for a teen to drop a dress size though ?
Kristy, there really are no averages. Exactly how much exercise are you doing (calories burning)? How many calories are you eating (exactly). What is your current metabolic rate? What is your body shape? All of these affect how quickly fat is lost or gained and from which parts of the body. Better to just work as hard as you can, do your best. Do not set unattainable goals and be happy with the results that you do achieve and then keep working at it.
I’m 5’0 in height (I know…. I’m short) -.-
And I weigh 102 lbs. i want to weigh 90 pounds… But I want to know if my weight is normal for my height. And I exercise one hour everyday… Running 5.6 mph…
Hi Mariela, your Body Mass Index (BMI) is 19.9. This means your weight is within the Normal range. Daily exercise is certainly still a good idea. If you are exercising daily and at a healthy weight it means you should be taking in enough nutrients for healthy growth and development, assuming you eat a balanced diet.
hi i am 15
i have do play basketball 3 times a week and have PE 3 times every second week.
my weight is 132 lbs and my height is 5.4 ftis this a good weight or not.
Hi Georgia, well your Body Mass Index (BMI) is 22.7, do you are within the Normal range. You are doing regular exercise too, so all looks good. Just make sure that you are getting good nutrition in your diet with a variety of fruits and vegetables and you should be fine.
Hi, my name is Geriann. I am a 17 year old girl and I weigh about 145. I know I want to lose some weight, I just do not know how. I joined the gym and worked my butt off and lost some weight and gained it right back. My stomach is my main issue. I have a bigger boned body structure. I need some kind of diet and exercise plan please! I don’t want to so some thing unhealthy, but that seems to be the only way! Can anyone help?!
#Desperate
Hi Geriann. When you gained your weight back after the gym, had you stopped exercising completely? Did you change your diet? You are only gaining weight because you are consuming more calories than your body needs. You need to find your balance. Go back to the gym and keep getting fit and next time you lose the weight carry on exercising and modify your diet so that it is healthier and leaner.
Hey. I gained a lot of weight at around 16 years because of excessive consumption of fast food.(I am currently overweight)
I tried getting rid of the excessive fat over these two years but it did not turn out to be as expected.
My current college timetable does not permit me to exclude sometime for exercise.
How can i change my eating habits to lose the weight
Hi Heather, you just need to do it. How to change? Just buy different food, do not eat the junk. As for no time for exercise, this is nonsense. Everyone has time for exercise – make the time. Get up 30 minutes earlier, exercise in front of the television if you watch television.
Hey, I’m around 120lbs (more or less), and even though I know that’s not a lot, I’ve been eating a lot of sweets lately and have gained a huge stomach. I’m starting a 1200 calorie diet, filled with a lot of protein and fruit and low sodium. It is very balanced, so how long wii it take me to get a flat stomach?
Hi Ally, impossible to say really without knowing more about you, and then we would only be guessing, Are you exercising? If not, start getting fit as this is the quickest and healthiest way to get a fitter body. 1200 Calories a day may not be enough for you, if you do not get adequate nutrition you may risk longer term health problems. Best to eat more and exercise.
Sorry! I’m around 5″4 and I’m 13, 14 next month. I do a lot of walking ever day, and an hour and a half sports 3 days a week. I really don’t want to go into starvation mode… I want to be healthy inside and out!
Well, increase exercise too then, a little extra cardio on the days that you are not doing sports – running is better than walking. To be healthy inside and out requires a healthy and balanced diet plus exercise – so get to it! Focus on getting as fit as possible. Time yourself running 1 mile and aim to get faster each week.
hello this really helped!:)but i was wondering if you could help me i am a 14 yrs old and i just went to the Dr. today and she said that my weight is 176 i am 5/6 and i want to know how careful should i be and what is the best way for me to lose weight?
P.S: in my family there is a history of diabetes on both sides and thyroid problems on the other am i per-diabetic?
Hi Bethany, type 2 diabetes is not genetic, it comes on generally as a result of poor diet, obesity, lack of exercise etc. Type 1 diabetes is a mystery still, likely caused by a virus or some description. How careful should you be? Focus on getting fit and eating a healthy diet and that should be careful enough. As you have family history it is obviously important to break the habits set by your family and get more exercise and eat a healthier diet. Your BMI is 28.4 which means that you really do need to work on your fitness.
heey
i really want to lose weight by summer, im running/walking 3kms everyday, but im not sure if this is going to help me lose weight. I haven’t started any diet yet because im not sure what i should be eating to lose weight. Im from australia so that might explain the summer and kms thing.
Thanks :)
Hi Kaitlyn, I was about to say “well done, finally someone planning ahead” …. so, when does summer start? December 22nd? That is not too bad, over a month. Running 3km is a good start, build it up, try to be running 4km after a week and then 5 km a week after that. Plus do additional exercise, such as a home based callisthenic workout, at the opposite end of the day to get the heart rate up and work some upper body muscles too. For diet, look at our nutrition section.
hi
Im 14, 5’5 and 180 pounds i am a girl and i know i am very overweight but i have to say most people would not be able to tell that i am that heavy my weight has been bouncing from 14-20 lbs everytime i start to diet. i would like to know how many calories i should be taking in each day to lose weight and get up to a safe weight(but i dont know what weight i should be at)and how quick i could get at that safe weight? and any more specific tips to me?? thanks
summer starts 1st of december, i forgot to mention in my first comment i was 15. :) ok thx for the tips. I also read somewhere the pinapple, raspberries, strawberries and carrots are good for weight loss, is this true? i don’t need to lose much maybe only a 3-4 kilos, im currently about 55kg (i think thats 123lbs, something like that).
thx again :)
Pineapple, raspberries, strawberries and carrots are all very healthy and form a part of a healthy diet. They will not magically lead to weight loss though!
Hi Messi, the average girl of 14-16 years needs 1750 Calories if sedentary, 2100 Calories if lightly active and 2350 Calories if very active.
So, to lose 1 pound per week (a healthy level of weight loss) you need to ideally exercise to a high level of intensity every day and consume 1850 Calories, or, on some days do moderate exercise (walking, light jogging, gentle aerobics etc.) and consume 1600 Calories. If you wish to lose weight do not have any sedentary days (i.e, do some exercise every day).
Your diet must remain well balanced and healthy. This is vital. As for how much weight to lose, you really need to be down to around 60 – 65 kg. Being fit and active is most important, and at your age a healthy and nutritious diet is very important – we cannot emphasize this enough!
in my 3 kms run/walk I usually burn just under 200 calories. Is that a small amount to burn per day, or do I need to do other things aswell?
200 Calories is not much. One sandwich will replace all those calories (average slice of bread is 100 Calories, plus filling, the whole thing will be closer to 300 Calories actually). As you get fitter you will be able to do more exercise. This is why it is so important to get fit. There is only so much you can do to make your diet healthy and nutritious and still provide all the energy you need for growth and development. With fitness, you can keep building it up so that you burn more fat without neglecting health.
I’m 17 and currently 5’10 and 180 pounds. I really want to lose 25 to 50 pounds and I’m not sure how to go about it. I go to boarding school so all the meals are precooked and in a buffet or we have a sit down meal. We also have sports everyday. I don’t have motivation right now in my sport activity but I really want to lose some weight. I know you have to do both but it’s hard and I’m not sure how I should go about this. Any advice?
okay I’m 5″4 and I’m a 16 year old girl who weighs 123. right now it is november 17 2011 and i started working out in september. i would run 3 miles every morning before school and 13 on the weekend. yes i eat health and everything. i was 145 before and i just want my stomach to be flat so bad. its like my legs look fine but my stomach is not flat and I’m about to hit that 120 mark but i still don’t think it will be flat. dose this mean I’m going have to work out until I’m 115!?!?!? please help someone i fill like i’ve already done so much and I’m still FAT.
Hi Marie, the only way is to focus on your sports. You are very fortunate to have daily sports lessons, make the most of them. Try to excel in sport just as you excel in other subjects.
Hi Ace, firstly, well done on getting fitter and losing 22 pounds, that is a great achievement. Secondly, your are not fat, honestly. At the moment your body mass index is 21.1. This means your weight is within the Normal range – a BMI of 21 is very healthy. When you were 145 pounds it was 24.9 which was verging towards the overweight range, although still in the normal range. You should focus on your running, you could add some bodyweight workouts such as crunches, leg raises, squats, mountain climbers etc. to help tone your core and upper body. Also check your diet, eating healthy is great but a few wayward snacks can make all the difference. But most important is fitness as this is something that you can build on for the rest of your life.
wow lol i didn’t no that much. but ill take your advice and see what happens gosh i hate dieting though its the worst! oh and how many calories should i consume to lose weight not lose 1 to 2 pounds a week thats just frustrating. i lose like 3 to 4 sometimes 5 pounds a week. and I’m doing just fine I’m not tired or sick or anything. for exercise i do p90x the videos i do are plyometrics, back and biceps, and ab ripperx. i do this in like two hours and 15min. in the morning i eat eggs and a slice of toast ( sour dough bread or wheat) and then i walk to school takes me 30 min when walking fast and i skip lunch because school food it gross and i walk back home home and eat at 4:00 wait an hour then work out take a shower and sleep everyday. the reason why i only eat two meals is because if i eat 3 it fills like my stomach is going to implode. do you have an idea why my stomach fills that way?
We are all different and there are many reasons. Eating too much, too little, the wrong foods, food intolerances etc. etc.
Hi, my name is Giles,14 years old from the PhilippinesI find this article very interesting for me. However,I really don’t know where or how to start losing these stubborn belly fat. Being fat is not really in our blood(my ancestors are Chinese),none of my family is fat. But, as I was growing up, I came to notice that my stomach is too big for my age, my weight is only around 25-30 lbs,my height is 5 feet,but my waistline is 27, to which is too big for my physique. My cousin even told me I am a petite girl, except for my stomach. I would like to ask for a way to get a flat stomach and how long would it take. Any suggestions for me..?
Thanks in advance!:)
Hi Giles, you need to check your weight as it is not possible that you are only 25 pounds! Being overweight is not in anybody’s blood. Do you exercise?
Hi! My nickname’s Livi. I’m turning fourteen in a month or so, and I weigh 120, maybe more. Am I overweight? Do I need to start losing? I feel like I’m big, but people always tell me I’m not. I just want to feel confident in skinny jeans and bikinis. I KNOW that’s not a priority, but I just want to feel good! How can I lose thigh fat? Please help! :) Thank you sooo so much!
Well, maybe not 25 pounds exactly,it’s only an estimate.. I forgot the exact weight,haven’t checked my weight for some time now, my dad’s physique is like a pencil to look at, I guess it’s heredity, I even have thin legs.. But are there any suggestions for my belly fat..?
Thanks^^
To be honest, I only exercise occasionally, I guess I’m too pampered,but I would be willing to get out of my comfort zone and find a way for this stubborn fat get away..=)
Oops, now I know what’s wrong, my weight is estimated 25-30 kilograms, not pounds. Sorry!Got it all wrong..
Hi Giles. regular exercise is the key. Look for a fitness class, sport, martial art, dance etc. to do during the week, or start running. Maybe it is indeed time to get out of your comfort zone and start getting more active.
Hi Livi, impossible to say if you are overweight really. If you weight 120 pounds (although you mention that it may be more) to be at your ideal weight you should be around 150-170 cm, or 4’11 to 5’7. So, if you are over 4 foot 11 you are probably not overweight at all. How tall are you?
5″2 :) Everyone says I’m not, but I feel heavy…
Do you exercise? If you exercise on a regular basis and get fit you should feel much better.
Thanks a lot! Happy Thanksgiving :)
You are welcome Livi, have a nice day!
I’m a 13 year old girl, I weigh 119 pounds and I’m 5.3″. Is this a healthy weight? I hope so! Even if it is, I have a little belly fat that I’m desperate to lose. No where else is fat really, because I do running and cycling, but my belly is a bit podgy. I don’t eat chips, cookies, sodas etc and I eat pasta, chicken, tuna and fish, and whatnot. Will someone tell me how to get ride of it? Or will it go by itself? Thanks a lot!
Hi , i’m 14 and i weight 52kg , and i’m 160cm tall. I was wondering what could i do to lose some weight. thanks.
P.S : Sorry if you don’t quite understand what i’m saying , because i am french
Bonjour Kevin, your English is excellent! Do you exercise? If not, take up a sport, active hobby (martial arts etc.) or athletics (including running, swimming, cycling) and just do more. Also, eat a healthy diet. Do not cut calories, just focus on healthy food and regular exercise.
Hi im DAvid and 13 years old!
I run twice a week for around 3.5 miles it takes me around 25 mins is this enough to burn of calories?
and if not how long should you run for?
Hi David, that is a good workout. Do you do any other activities during the week? Any sports, clubs etc?
Yes I do I train for climbing 3-4 times a week
pull ups, dish, push ups, sit ups ect…!(im in a squad)
I also eat healthy every day!
Hi David, you should be getting fitter then, you make sure your diet is healthy (fruits, vegetables, lean proteins) and you will do OK.
Yeah i always do a weekly meal plan for my family and try and cook most meals to make it as heathy as possible!
Many thanks!
I am 17 years old my chest and abdomen are very ugly. How could make my chest and abdomen better?
Hi Sanju, you just need to exercise and eat a healthy diet. Do you exercise currently?
I’m 14 and my weight is 118 lbs.
I don’t think I’m overweight anywhere except for my stomach, but other than that I wouldn’t say I have any problems. I’m working on changing my diet and eating less junk food because I kinda let that slip by sometimes…
I want to reduce my weight to around 110lbs and get rid of all my stomach fat… is that a good goal?
I play soccer twice a week and I have PE in school 3 times a week but other than that I don’t really exercise. If I change my diet significantly and exercise more will that reduce my stomach?
Are there any exercises I would need to do to get rid of stomach fat? Sit ups, push ups, anything like that, or do those not help?
Hi Taylor, soccer plus PE should hopefully be enough, what is probably needed most is to completely cut out all the junk food and also reduce high energy / low nutrition food like white bread and rice. If you want to do more exercise then running is a great way to lose more weight.
Hi, I’m a 13 year old girl (14 in jan.) I weigh 132 pounds and I’m 5″3. I have a large belly and flabby arms and want to get fit before school starts in 6 weeks. What should I do to get noticeable results quickly? Please help.
Thanks!
Ariana, if you want to get fit the only solution is DAILY exercise. Immerse yourself into a new activity. If there are dance, gymnastics or martial arts classes in your area ask your carers if you can join up. Also get active, at home you can dance, run, cycle, go swimming etc. And of course, eat a healthy and balanced diet.
Okay great, thanks.
I’ll work on that…
Are there any specific exercises I should do to reduce belly fat though? Like sit ups, etc?
No Taylor, sit-ups exercise your abdominal muscles. Belly fat, like any other fat, is reduced by consistently eating a healthy diet and exercising, to help burn fat and make yourself a fitter person. You need to exercise your whole body, not just your stomach muscles.
Oh I see. Okay, thanks.
hey im 14 5 foot 4.5 and i weigh 112lbs or 8 stone i want to get to 105lbs or 7stone7 help please
Hi Poppy, do you exercise? If your weight goes down to 105 pounds you will officially be borderline underweight. Your focus should be on getting fitter and healthier – so plenty of exercise and a healthy, balanced diet is what you need.
Hey, I’m 16 years old, roughly 5’8″, and weigh about 145 pounds. I’m not really that fat, especially in the eyes of other people. I just used to be really chubby when I was younger and since then, I’ve lost a lot of that. I still feel fat though. I only have a little bit of a stomach that I’ve been sucking in since 7th grade (when I finally got thinner). I refuse to ever be seen without a shirt on, even when swimming. I’m extremely self-conscious about my body and I don’t have support from ANYONE. My family and friends think I act like I’m uncomfortable with myself for attention and are never there for me. I eat pretty healthily too. I don’t eat meat aside from chicken on occasions, and recently gave up soda. It’s not like I’m overweight at all, I just really need to lose some weight. I’m not really even looking to gain muscle, I just really want to be lean. I want a flat chest and a stomach I don’t have to suck in – like so many other people around me that I would give anything to look like. I mean, what kind of exercises can remove my belly fat and any fat on my chest? Every night I do push ups, sits ups, and planks. Again, keep in mind that it’s difficult for me to go on an obvious diet or go to a gym with my family and friends constantly surveying me. I just really want a body I can feel comfortable with by next year, or this summer. Please help (:
Hi Nathan, at 16 you are old enough to do pretty much as you please. So if you want to exercise 2 hours a day and eat healthy, do not do this in private. Just get out and do it. What could be really good for you is to find a club you can join. Martial arts, especially kickboxing styles, provide excellent workouts and give you the added motivation. No need you are telling people that you want a good body, tell them you want to learn to defend yourself.
Hi. I’m 17 years old and I’m 5’1 1/2 and I weigh 190. I want to lost weight. I just had a baby 4 months ago so I don’t got much free time. What can I do to help lose weight. I want to lose as much as I can as soon as I can.
Hi Michaela, you need to start exercising, aim to do 60 minutes a day and eat a healthy diet, reduce calories too. Get active! Long walks with the push chair is a good way to burn some calories too.
I know that I am overweight, however, I have been trying to lose weight for about a year now. I have lost a couple pounds here and there, but not enough for anyone to really notice. It gets frustrating. I have severe asthma, and its hard for me to exersice like I want to. I’m hoping if I lose weight, I will be able to get my breathing under controll. I am 17, I am about 5 feet. I am around 180.
I would like some advice on what I can do.
Hi Monica, really you should try to exercise every day. Do you ever get exercise induced asthma attacks? I know some people do, but many others do not. Doctor’s advice is generally to get fit to reduce asthma problems. Start with light exercise at a steady pace to avoid stressing the body, so light jogging or elliptical, or even walking. Just work on your fitness and maintain a healthy diet.
Hi there! I am a 5’5″ 15 year old girl, and I weigh 141 pounds. I am very active and have a good but of muscle. Recently I have been cutting back on what I’ve been eating, but I just wanted to get an opinion on the amount of calories I should be eating per day.
Hi Emily, somewhere in the region of 2100 to 2350 Calories a day should be sufficient. Make sure that they are healthy calories though, limit the junk food and sugar. If you are active, fit and eating healthy then you should be OK!
Okay thanks.. Am I considered healthy at 141 lbs?
Yes Emily, your BMI is 23.5, which is indicated a good weight. Just keep active and you should be healthy.
Hi I am 14 years old. I weigh about 63.5029318 kg and have a heighth of 162.56 cm? I would like to know if I am overweight and if so what would be the best approach to losing that weight?
Hi Tess. About 63.5029318 kg? Please be more specific :).
Your BMI is about 24.0 which means you are at the upper end of being a normal weight. This is good. Now focus on getting more exercise so that you become fitter and stronger. The best exercise is the one you enjoy the most. Just do it often – at least 3 times a week, ideally more.
Hi I’m 5’8” and 149 lbs… is there any way i could lose about 15 lbs by next month???
Hi Morgan, if you were overweight and prepared to train hard and diet, then you could lose 15 pounds in a month. But as you are at a normal weight, this will be harder. The best you can do is exercise every day for around 60-90 minutes and eat a lean and well balanced diet.
Hi I’m summer I’m 13 and 5’3 and weigh 103 I want to be 97 so what do I do
Hi Kelly, you should focus on being more active and get fit. Sports and exercise. At 103 pounds you are already underweight, you do not need to lose more weight, you need to tone up and eat healthy to grow and develop well.
Hi im Jaelynne and im 14…almost 15 and im 5’3 and I weight 135.6 pounds.I would love to weigh 100 to 115 pounds this summer. Can you help? I would like to know what I can to to stay in shape! One more thing, am I over weight?
Hi Jaelynne, according to your BMI you are not overweight. You will be OK to drop to 115 pounds, but 100 pounds will mean that you are underweight. As you are currently a healthy weight the best thing you can do is start exercising on a regular basis. Now is the time to find some active hobbies to do, or join a sports team etc.
Hi I’m Vicky. I’m 13 and 5’3 and weigh 137 and want to be 97. So want should I do?
Hi Vivky, if you drop to 97 kg you will be underweight. This is not healthy. You should instead focus on getting fit – join some sports, athletics or fitness clubs, such as dance, martial arts or running.
Hi there! I’m Rima and I am 16 (turning 17) this year. I am 5’6 and weigh 125, I want my weight to be around 110, but it feels IMPOSSIBLE to loose any. I’ve been restricting my calories to 1200 a day and I occasionally exercise. Some days I eat more and some days I eat less. But nothing is helping :( what should I do?
Hi there!
Is it good enough if my exercise is only using an exercise bike for around 45 minutes per day?
Also, is it better to do all your exercise in one go, or break it up and exercise throughout the day; say, for example, 20 minutes in the morning and 25 minutes in the afternoon?
Thank you for your help. :)
Hi i’m Katie. I weigh 103 pounds. I’m 5 feet and 13 years old. I’m having trouble getting rid of my lower belly fat and I need help! I’m really embarrased to wear a bikini! Is there anything I could do to get rid of my “excess belly fat?”
Hi Mindy, 45 minutes a day is good, and breaking it up is OK. If you break it into 2 sessions you should actually be able to exercise to a greater intensity each time.
Hi Rima, rather than occasionally exercise, make it a more regular activity, ideally daily.
Hi Katie, just exercise and eat a healthy and well balanced diet.
Hi I’m Katie. I weigh 100 pounds and im 13. I’m 5 feet tall. I was wondering if I was a healthy weight… people always ask me if i’m underweight and to be honest, im not really sure!
Hi Katie, your body mass index is 19.5 which means you are a normal weight. However, this does not mean you are healthy, to be healthy you need to eat a well balanced diet and take regular exercise. If you are generally active and eat fruits and vegetables every day and limit junk food, then it sounds like you are doing OK.
Hey it’s me again!
Ok so I forgot to mention this as well.
About how many calories should I be eating in the morning?
im 6ft tall, weight 220
I Usually just drink my coffee and skip breakfast!
aLSO I SEEM TO GET URGES TO EAT around 7pm, but im not suppose to eat that late or would cereal be ok?
Thank you!
Hi Cristian, it does not really help to set specific calorie limits. Why not start by having breakfast cereal in the morning for a week and then see how that impacts on your appetite throughout the rest of the day? Maybe the additional meal in the morning will mean you do not have cravings in the evening.
Hi, I’m 15, 4″11, female, 41kg’s.
How can I lose weight? I’m a vegetarian, I don’t have any sweets or cheese, no dairy or anything like that.
Pleeeeease give advice!!!:)
Hi Sarah, at 41 kg your body mass index is only 18.4. This means your weight is within the Underweight range – you do not need to lose weight and you should not attempt to lose weight. Instead, start exercising, take up sport or an active hobby and eat a healthy and balanced diet. To attempt to lose weight at your age and weight will likely lead to malnutrition and impeded development. Get active, get healthy!
Hello , i am parsa, i am 30 years old and right now i am about 110 KG and my high is 178 my fat is mostly in my leg and ass and stomach i getting overweight everyday alsmot nowadays however i go for running about 40 min 2 times a week or go aerobic class 2 times and one time go swimming about 1 houre or more and i eat breakfast and lunch and just fruit and tea and biscuit in the afternoon and usally do not eat anything after 7 pm! my lunch usually i cook and almost never eat out side and i cook white rice with chicken or meat and i eat 10 spoon to 14 spoons rice for my lunch! i really get tired and disappointed to get lose because i dont know what i should do more now???????! thank if u can help me
Hi! I’m 18 years old, 92kg, 175cm.
I go to the gym about 3/4 times a week. I do weights and cardio. However I still can’t get rid of my body fats.
I’m suspecting that the problem is with my diet. Please suggest a good diet for me..
Thanks!
Hi Parsa, maintain the exercise – sounds like you exercise 5 times a week, this is good. Aim to get fitter. Look to reduce portion size slightly, less spoons of rice, no biscuits.
Hi Kevin, really you need to focus on reducing the amount you eat. If you are eating a balanced diet with 3 meals a day, no processed foods and limit white bread, pasta, white rice etc. then you should be able to reduce your weight. More exercise is good too. Take a look at the articles in the Diet and Nutrition section.
Hi, I’m 15 and I’m 5 feet and 7.75 inches. I’m a girl by the way :)I weigh about 137-138 pounds. I have bought a bike and have started biking to school, hopefully 3 or 4 times a week. Am I at a healthy weight? I eat pretty healthily, although I have a little dessert (refined sugar) every day.
Hey :) i’m 14 years old, 165cm tall and about 54kgs. I want to get to 48kgs and have a flat stomach. I also want to get thinner thighs. Most of my friends weigh less then me and i always feel really fat around them. So i would really appreciate some tips to help me get to my goal :) thanks
Hi Fi, do you exercise? Tip 1: take up an active hobby or a sport, exercise 3-4 times a week.
Hi; I’m 18 right out of high school im 5’7 190 but I use to lift a lot of weights I’m pretty muscular but after high-school I just went to work and have a belly now what should be my average weight and how go back to getting my muscle tone and I’ve never had a six pack
Hi Patrick, hard to say what your average weight should be because you are muscular. Focus on getting fit again. Find a new hobby, or take up weight training / bodybuilding. Basically, you need to get active again and make sure you do not develop bad eating habits.
Hi, I’m 14, about 5’3-5’4 and around 138 pounds. Is that overweight? And also we are going on a holiday this June, so is it possible to me to drop to 110-115? I dance at least an hour everyday and reduce/count calories. Please help, thank you!
Hey! Well um I just turned 16 a week ago n my doctor said I weigh alot n I do weigh like 148 ish I think n I haven’t checked for a while n I dnt like this I feel like it’s not good so I wanted to knoe is there a way for my to stop without exercising cause I knoe that I won’t do it I’m really lazy…lol but I do walk to school n back for 20-30 minutes( there’s no difference o my weight for sure :/
But um I wanted to know if it’s possible for me to lose weight in a week n see a difference in me like I do want to eat healthy but I want days that I can eat food outside also?
Hi Mae, I am curious – if you do not know whether or not 138 pounds is overweight, why are you so keen to lose over 30 pounds?
According to your BMI, you are a normal weight (your BMI is 23.7). If you drop to 110 pounds, you will be very close to being underweight. Therefore, the only safe way for you to lose weight is to start exercising more and eat a healthy and well balanced diet. Any attempts to lose weight by reducing calories will possibly result in ill health.
Hi Zara, no, really you need to take the long term approach – healthier diet, more activity. There are no short cuts, no secrets, no magic cures. Just patience, healthy diet, more exercise!
Thank you! I just wasn’t sure as I’ve used a couple of different BMI calculator and one tells me I’m normal weight while the other said I’m overweight, I was just confused.
So am I allowed to go to 115 at least? Thanks. And will dancing help? I can’t go to the gym and I’ve got no equipments, so..
Mae, what is important is that you focus on being fit and healthy. Dancing is a great way to exercise. There are also lots of exercises you can do without gym equipment – see the home workouts in our fitness section.
Hi, I’m 13 and I weigh around 145 pounds and I’m 5ft 6 ish (Female). I recently went on holiday and I’ve gained about 15 pounds. I’ve started getting back into my sports and back into normal eating habits. I have an obsession with losing weight and I will do anything to weight what I did last year (110). Am I majorly overweight? What would be a good weight for me to be?
Hi Megan, your Body Mass Index (BMI) is 23.4. This means your weight is within the Normal range. If you have already got back into sports and are eating a well balanced and healthy diet then your weight should soon adjust. What is really important is that you work on your health and fitness to develop a stronger and healthier body. Your weight at the moment is fine. If you were to drop to 110 pounds you would actually be a little underweight (according to the BMI scale).
hi, i’m danielle
i was wondering if i am overweight and if there is any specific foods i should stay away from. I’m 15 and weigh approx 75 kg (female) and i’m not sure if i’m in the weight area
Hi Danielle, stay away from junk food. Whether or not you are overweight depends on your height and fitness really. Use this tool: BMI Calculator.
Hello!I am 16 years old, 5ft 7in and i weigh 202 pounds.I’can’t join a class or any team, and i have really important exams coming up in 3 months so i dont have that much time to exercise as i don’t even get back from school until 4:45.How can i lose about 50 pounds?I’ve wanted to for soo long.Also,prom is in 4 months and i really want to lose weight and look great in my dress.In addition, i would like to know if it’s ok to have a cheat meal,like KFC,once a week?Please help me!!Thank you so much,i really appreciate it :D
Hi Dee. Firstly, why can’t you join an exercise class? Secondly, if you are home at 4.45pm, what are you doing during the next 6 hours that prevents you from exercising? Yes, you need to study and eat dinner, but you do have time for exercise too.
As for eating KFC, if you really want to lose weight, then no, you cannot eat high calorie junk food. Not even once a week! You want to lose 50 pounds – exercise every day, get more active, eat healthier.
Remember, regular exercise improves cognitive ability and memory – it makes you more intelligent! Sitting exams is not a reason to avoid exercise!
Hi, I am 15 year old girl, I’m 5’7-5’8 and very sadly I weigh 208 pounds. But my problem is that my weight will drop and then go back up. I ride my bike to and from school which is about a mile and a half, I honestly do not eat fast food, there is the occasional “there’s no time to make dinner, let’s go out.” but that’s not very often.
In middle school I weighed a steady 163 and was doing fine, and suddenly I got into high school and it shot up like a rocket. I do work out moderately, drink lots of water, eat fruits, vegetables, make sure I get a good amount of nutrients in the day, but at this point I’m stumped. I need suggestions to get down to at least the 170-160 range… Any lower would be fine, but I just wanna loose weight!
Hi Valana, you are probably just eating a little too much. Look carefully at all your meals and ask if the portion sizes are a little too big? Probably a small change will go a long way. More exercise is always a good option too.
Hey, it’s me again.
Now i know im in the normal range but how can i stay there and lose body fat?
I think i went from almost 63kg to around 60kg now. Or at least thats what the scale tells me. But ive been stuck there for maybe a week now. Please help.
Just keep working on your fitness Mae, and eating healthy. It takes time, and the close you get the harder it gets. Just stick in there!
Hi I’m kassidy. I’m 14 and 5’3 and 100 pounds. What kind of food should I eat to stay healthing? By the way am I under weight?
Hi Kassidy, read this article: Basics Of A Healthy Diet – What To Eat
Your Body Mass Index (BMI) is 17.7. This means your weight is just within the Underweight range.
To be within the right range for your height, you should aim to weigh between 104 lbs / 47.1 kg and 141 lbs / 63.9 kg.
These are only guildelines though. What is important is that you eat a healthy and balanced diet and take regular exercise.
hey my name is Tizy , my height is 5’5 n i weigh 54 kgs ! i wana tone up my body.. i gt lil bit of tummy as wel..! can yu help me
Tizy, to tone up you need to get exercising. Start with circuit training.
Hey, I need help. I seriously got some (a lot of fat) to lose. I planned of a routine but I’m not sure if it would work. Here’s my routine.
Monday-Friday: 30 minutes on the elliptical.
Saturday & Sunday: 1 hour of modern dancing.
My daily calorie allowance is 1200. Would this be effective? Please help!
Hi Tracy, if you exercise daily and keep the calories down then yes, you will lose weight. It is vital that you maintain a balanced diet with plenty of fruits, vegetables, dairy and lean proteins. If you eat a healthy diet and exercise every day then you can probably eat more and still lose weight. So long as your focus is on getting fit and in good shape (i.e. toned and healthy) then you should be OK. Improve overall lifestyle and try to get more active in general. While 30 minutes a day on the elliptical is good it is still only 3.125% of your waking hours (assuming 8 hours sleep) so is not going to make a massive difference on your metabolism. Being more active (more walking, less sitting) is equally important.
Thanks! I’m still on my teenage years so do you have any advice on how many calories I should be eating everyday? I don’t think 1200 cals are enough though it kinda fills me up. I’m on a healthy BMI but I just got a lot of flabs. I go to school and yeah I think I get enough walk for a day. And how many calories does 30 mins on an elliptical burn? Thanks!
Hi Tracy, the tables in this article give average calorie requirements for teenagers. How much you need depends on your age and your activity levels. The lower end is 1700 for sedentary 12-13 year-olds and the upper end is 2400 for high activity 17-18 year olds.
1200 is not going to be enough. Teenagers need more calories and more good nutrition that adults as it is a time of rapid growth. If your BMI is healthy then it sounds like your focus should be on eating healthy and exercising to tone up.
Hi I’m 18, 5ft 2 inches and I weigh about 115. I am trying to lose some belly fat but I don’t know what is te safest way to do it. I normally don’t eat so I never have any energy. I can’t eat breakfast because then it makes my stomach hurt & when I eat lunch I will feel very nauseous and then when it comes to dinner time I rarely feel hungry & when I do eat I get full with the first few bites! I dont know what to do so I normally just don’t eat anything all day. I sometimes just drink orange juice all day. Please send me some feed back to get back to being healthy again. As I added earlier I never have any energy! All I want to do is sleep it doesn’t matter how many hours of sleep I get I always feel like I haven’t gotten any sleep.
Hi I’m a 14 year old girl 5’3 and 100 lbs and I want to stay this weight. How many calories should I eat?
Hi Tara, why do you want to stay that weight? Your body will be developing a lot more over the next few years and you will likely gain weight. Currently your BMI suggests that you may be underweight. Eat healthy and exercise. An average 14 year old girl needs around 2100 Calories a day if not doing much exercise.
Hi Samantha, first you need to start eating again. If it causes considerable discomfort to eat anything in the morning or at lunchtime you should speak to a doctor. Could it be psychological? The only way to be healthy is to eat a healthy diet, with a few meals a day, and take regular exercise. You lack of energy is obviously due to not eating. It sounds like you are starving.
Hi, I’m 14 years old , 5′ft tall & 127 pounds. Am I overweight ?
Hi Wendy, looks like you calculated your BMI already, well done. I shall answer the fat loss question on that page.
Hello, my name is sussie im 16 years old && im concered about my weight. I weigh 160 pounds && have tried a lot. I do weight trainig as a 1st period class && also do lifetime fitness as 6th period but just seems like its not working. All im trying to do is lose the belly fat but im just not quite sure how?
Hi Sussie, exercise twice a week (I assume you mean twice a week?) is not going to be enough. You need to eat healthy as well, and be active every day.
Im 16 want to lose as much weight by August weigh 238lbs
Have you started exercising yet Kayla? If not, time to put the gym clothes on!
Hi i’m 15 and i weigh 58kg. i am 5ft 7. Am i a healthly wieght. i run for 30 minutes on the wii fit very night. Will that help me lose weigh. What should i eat to lose 4kgs for August???
Hi Naliana, it will help yes. Although as you are a healthy weight, your focus should be on eating healthily and exercising to be fit. Remember, you are at an age where your body is developing and growing, so some weight gain is normal.
Hi, I’m 16 and 5’3″ I weigh 165 I want to be 120-125lbs whats an ideal goal date for that? What can I do better because I eat health and I’m still not losing much weight. Where can i find a good teenage exercise plan?
Hi Emily. Your focus should be on fitness and slightly reduced portions. There is not really any workout for teenagers, at 16 you can be doing the same exercises as any adult (with the possible exception of powerlifting, depending on how your spine is).
I really recommend that you look for an active hobby. Whether that is dance, martial arts, hiking / mountaineering, cycling, sports etc. really does not matter – what is important is that you are active more often. Purely for weight loss you cannot go far wrong with exercises like running and swimming. You just need to work hard at them.
For diet, the key is not eating too much. Healthy food is a good start, but if you are exceeding your calorie requirements you will still gain weight, regardless of whether you are eating carrots or burgers.
And to answer the first part of the question – expect to take somewhere from 20-40 weeks to lose 40 pounds and keep it off. A permanent change of lifestyle is needed.
Hi, I’m 15 years old, 5 foot 4 and I weigh 150 pounds. Does that make me fat/unhealthy? I know that I am fat because I have a lot of stomach fat. How can I get rid of stomach fat? My diet isn’t the best. I eat an apple for breakfast and a banana and yoghurt for lunch. These are good I think. Then when it comes to tea time I eat things like pasta, sunday roast (twice a week) and the rest of it is mainly junk food. I don’t know how to tell my parents that I want to cut down on junk food because it is embarassing and they would just laugh and tell me that I am a normal weight. How could I change my food without telling them? I have been doing this hour workout DVD every day for a week, but nothing seems to be happening. The only thing I have seen is more muscle in the bottom of my legs and in my arms. But I want to get rid of the fat around my belly. How though??
Hi Becky. Firstly, you are only a very little bit overweight according to your BMI, which is 25.7. Taking action now should quickly reverse this.
Stopping junk food is a really good idea, just do it for yourself. Why does it matter if your parents will not approve? Junk food is not healthy. You should be eating a well balanced diet with lots of fruits and vegetables for good health.
As for your exercise, it sounds like you are doing well. If after a week of doing a fitness DVD you have already seen improvements in your legs then this is excellent. Give it more time and you will start to burn off the excess fat.
Hi, guys :p
I’m 12 years old, and I weigh 127 pounds. My BMI is 23.7. I lost a pond after about 2 weeks of healthy eating. Im not huge, but it was really embarassing when my aunt got me a really cute Hollister shirt last month and a half ago. She made me show my mom. I looked horrible. Ever since then I have ben trying to eat way healthy. I dont eat breakfast, (well i never did any way) I eat a Ritz crackerful and a Nature Valley Protien Bar for lunch, and Weight Watchers recipes for dinner. I have gym every day, but most of the time i dont sweat. Whats really bad is about twice a week, I have this craving where I eat a reeses, a Fiber One 90 cal brownie, a small bag of cheetos, and two mini weight watchers snack cakes. Afterwords I feel so bad. I dont exercize really. I go horseback riding on most saturdays.I drink about 4 cups of tropicana a day. This may sound bad, but I have been trying, really. Is it possible for me to lose all this weight and fit into Hollister like my friends by the satrt of 8th grade?
Thanks!
PS. could you email me some tips?
~Maddie
Hi Maddie, you are a healthy weight. Just continue to eat a healthy diet and be active – enjoy sports. Sounds like you need to eat more fruits and vegetables though. Rather than eating protein bars and Ritz’s you really should have 3 proper meals a day for good health.
hey..
m anjali.. m 17 yrs 45 kg n 5.2 feet.. i m slim almost d whole body bt my belly z fat full… chest z also not well developed… m tensed.. i wanna tone up my body…
plssssssssssssssss hlp me…………………………..
Hi Anjali, do you exercise at all? Sounds like you need to start working out. If you want your chest to be toned and the stomach flat then you have to work for it. Take a look at our fitness section and start doing some circuit training workouts and consider getting some weights.
I am a 17 year old girl that stands about 5’6″ and I weigh 300lbs. I know that’s ridiculous, seriously unhealthy, and quite a health risk at my age. My parents and I have tried different weight loss regiments, changing eating habits, exercising, and nothing seems to help. I haven’t really been too motivated before, but considering my senior year of high school is coming up, I am more motivated and determined than ever before to lose weight and change my life. I live quite a sedentary lifestyle now and a typical lunch for me consists of a cheeseburger and fries, chicken and fries, or maybe pizza and fries. Do you have any suggestions on what type of exercise and eating plan I should start out on? I want to start with something that will help me see progress somewhat quickly (within a month at least). Seeing progress early would definitely help me stay motivated and continue on the program.
Hi Mia. The first thing you need to do is stop all cheeseburgers, fries and pizzas. Read our article on healthy eating. Start exercising, ideally do something every day. Get more active, take up active hobbies, walk more, do some exercise classes.
At 300 pounds you can lose weight quickly if you eat a healthy diet and exercise. Have 3 meals a day, ensure that they are all well balanced with a variety of fruits, vegetables, lean meats etc. Stop all sugary foods, junk food, soda etc.
You say you have tried many weight loss regimens but none work – if you are eating burgers and pizzas everyday this will certainly prevent you from losing weight.
Hey… I’m 15. I wouldn’t say I’m fat, but I have a bit of a belly which really puts me down. I tried to eat less or even skip meals to loose some weight, but it don’t work. I’m desperate to get a slim belly ASAP. I don’t know what exercises to do or what to eat. Please help!
Hi Marley, get more active. Take up a sport or active hobby, or just go running etc. Eat healthy food. Do not skip meals – it never works!
I am Sara. I am 16 and about 5′ 6″ I used to play sports but I found out that it wasn’t really who I was, so I stopped. I have NEVER been in shape like I need to. I gained up to the weight of about 205 and I have been doing plexus slim and running/going to the gym. I now am about 180. I am gonna change my diet starting right now, but I have big thighs and a flabby belly. Can you tell me some specific things that may help?
Hi Sara, more exercise and more healthy eating is the only answer. Running is great for thighs and in time the belly will tighten up too. Sounds like you are doing well, losing 25 pounds is excellent, well done you!
Thank you for the article, advice and website! Very helpful, and extremely grateful! I have just turned 18, make, 5ft 11 and weigh 11 stone; I don’t consider myself overly fat but would quite like to tone up a tad and shift weight around the lower stomach area. Any particular advice in addition to that in the article? Thanks :)
Hi Oliver, just get exercising. At 18 you are really reaching your physical prime, so make the most of it.