Diets For Teens
A good, healthy and well balanced diet is vital for teenagers. The teenage years is a period of growth and development, and good nutrition is essential to ensure a healthy body is developed. Malnutrition can result in stunted growth, and worse, can lead to long-term conditions such as osteoporosis (fragile, weakened bones).
Many teens are quite aware that they have a weight problem but are unsure how the problem occurred 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. So, read on to learn how to lose weight for teens.
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.
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.
Caution: “Dieting is associated with potential negative physical health consequences” (Canadian Paediatric Society, 2004). There is a growing trend for teenagers, especially teenage girls, to go on a restrictive diet even when they are not overweight. Check your body mass index. If it says you are a normal weight, you do not need to diet. Instead, take up a sport, active hobby or fitness plan to get in shape. Focus on becoming fitter and you will look more toned, healthy and attractive.
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.
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 should a teenager eat?
Calorie Needs of Girls and Young Women
|
Calorie Needs of Boys and Young Men
|
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.
As you can see, no teenager should be eating less than 1000 calories a day, even those trying to lose weight. Active teenage men and women have the highest calorie needs than at any other point in their lives.
Many teens want to know exactly how much to eat, for example, one teenager asked us how many calories should a 16 year old boy eat? The answer is, if you are doing some exercise each week and are reasonably active, then you should be eating 3100 Calories a day to maintain your weight, while a sedentary 16 year old boy only needs 2300 Calories. Likewise, if a 16 year old woman was to ask how many calories should a 16 year old girl have, then the answer would be 2350 if you are active in sport and exercise, although only 1750 if you do no exercise at all. This teaches us two important lessons: First, being active means you can eat much more – 16 year old girls its 600 Calories more, and for same aged boys its 800 Calories more.
What is most surprising is that a sedentary teenage boy between 14 and 18 needs as many Calories as a very active woman of the same age!
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.
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?
There are many healthy diets for teens, in fact, any balanced diet is healthy (although some do say that Med diets and vegetarian diets are the best!). 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.
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.
“Dieting in adolescence” Paediatr Child Health. 2004 September; 9(7): 487–491.
Discussion about the risk factors associated with dieting during adolescence as well as a look at the reasons why people diet, even when they are actually a healthy weight.
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.
Hi!
I’m Aoife! I’m 15 years old and i weigh 98 pounds and i’m 5″1. Im recovering from glandular fever which i’ve had for 5months now! I go to the gym 3 times a week to try build up my strength! I’ve been trying to cut out junk food but some days i don’t have an appetite at all because of the glandular fever! I hate my stomach and would love some advice to get rid of lower belly fat!
Thank you!
Hi Aoife, at 98 pounds you need to focus on eating healthy. You are doing the right thing to avoid junk food. Exercise 3 times a week is good too. Work on improving your health as well as your strength. Eat vegetables, fruits, fish, chicken, eggs etc. to help your body recover.
hi, I’m a girl having 60kg weight but height is only 5″ and i’m 16 yrs old 1yrs before my weight is 49 and i used to play teakwondo but after leaving teakwondo my weight became 60 what should i do to lose my weight from 60 to 49 and increase my height plz help me because of overweight and short height i’m not able to participate in compition what to do????????
Hi Aasma, you need to replace teakwondo with something else. If you spent 3 hours a week training in teakwondo before, you need to do 3 hours of another exercise. Get active, get fit.
hi i am 14 and i am so consis about my weight i play sports twice a week and sometimes 3 times a week and sometimes i go jogging but i wanna eat healthy food but and be fit what shall i do?
Hi Aisling, what advice are you looking for? We have information on eating a healthy diet in the Diet and Nutrition section. If you are playing sports 3 times a week and jogging that really should be enough.
hi this is chandru,
i need ur advice for diet foods and
Chandru, take a look at the nutrition section.
Hi I’m 16, 5″1″ and weigh 120. I’ve been doing cardio exercises such as walking for 30 minutes or more in the morning, afternoon and night. Each time I finished walking, I would go straight to doing the full body workout videos from a trainer for at least an hour every day. I eliminated junk food and been eating lots of fruits and veggies along with only drinking water. I was wondering is it bad for me to be doing the workouts and cardio 3x on the same day? I do it like every single day. Am I on the right path to shedding off my fats?
Hi Diana, you BMI is now 22.7 which means you are a healthy weight. Focus on your fitness rather than shedding more fat. Remember, your body is still growing at the moment so expect healthy weight gain. Exercising 3 times a day does seem a little excessive. If you have that much energy and drive then maybe this is a good opportunity to look for a competitive sport to try out?
Hi, i am Jazz and i am a 13 yr old boy, I am a bit short for my age as i am only 5″ tall and 105 pounds. I only truly want to lose the fat in my gut and belly? I have been playing baseball and swimming for 2 months now, but I still have not seen any changes. am i overweight because everyone else in my family is saying I am and i don’t take their word. If i am, what do i do?
Hi Jazz, the good news is that you are not overweight. Your body mass index is 20.5, which means you are well into the healthy range. Focus on getting more active, maybe swimming an extra day a week for example, and making sure that your diet is healthy – less junk, more nutritious fruits and vegetables.
Hi i’m Nicole. I train at the gym 2 times a week as well as taking karate and MMA classes. I run a couple times a week and do stretches and minor yoga workouts here and there. I lift weights a couple times a week too but nothing serious. I am 16 and 5 feet 1 inch. However i weigh in at 140 pounds. My BMI says im overweight. I eat healthy for the most part.I dont know what more i can do to get out of the overweight range…i feel like i do alot already. ive recently lost 25 pounds but i havent lost any weight for a couple months now.
Hi Nicole. What did you do to lose 25 pounds? Did you change anything since then? You are only a little overweight, so this is not a major problem. If you can drop to around 132 pounds you will be in the “healthy” range, according to the BMI system.
Key questions: Are you getting fitter? Are you getting stronger? Is your diet still healthy? If yes to all those, then do not worry, keep working on improving your fitness and following a healthy diet. Set yourself goals (run faster, exercise longer, do more push ups etc.) and test yourself each week to see how you are progressing.
hey I’m 17 and I have a belly problem i was wery fat as a kid i lost weight and i grew alot so it dosen’t show with my shirt on but my belly won’t go away its not much but i wanna get rid of it for good, gonna try out this stuff, so wish me good luck guys and tnx for the tips and help :)
Good luck Dante – remember, focus on getting fitter and a good body will come.
Hi I’m Anna. I’m 16, 5’9 1/2 and weigh 154 pounds. I’ve been trying to lose weight for quite some time now from my stomach area but nothing seems to be working and i’m at a loss as to why. I exercise about 3 times a week. Either by going to the gym for about an hour and fifteen minutes or running a mile and a half at a track. My diets pretty good. Junk food has been out of my life for a while now. My current diet is mini wheat’s cereal or a breakfast shake in the morning, a lean cuisine meal and a smoothie for lunch and then whatever my mother makes for dinner which is usually pretty healthy. I do snack but my snacks are always fruit. Specifically apples and grapes. If I’m craving something sweet i have a small handful of trail mix or a frozen banana. I don’t understand why i’m not losing any weight at all? Do you have any tips or suggestions?
Hi Anna. Firstly, you are not overweight. With a BMI of 22.1 you are at a very healthy weight and as you are likely to be going through a growth phase at the moment, every looks normal. Regarding the exercise, it depends what you are doing in the gym. 1 1/2 miles should take you about 15 minutes, so while it is good you are doing that, it is not a lot of exercise. The 75 minutes in the gym is good, but I am guessing that potentially you are only doing this once a week.
Maybe try changing breakfast to something oat based, go for a simple muesli, ideally an organic one (just because they take extra care to make sure the ingredients are all good). The smoothie for lunch – what is in it? Lots of calories in a smoothie, maybe that is a problem if you are having it every day.
Really though, it sounds like fitness is the key here – work on getting fitter and your body will tone up.
hey.I am a 15 yrs old girl and i hve stomach fat and i want to reduce it? can u tell me some good way to do it?
Just follow the rules about – healthy diet and lots of exercise. Get active, play sport.
Hello. I am 6’1 215 lbs but I’ma girl. I play basketball and I’m in shape for my size. I workout and eat pretty healthy. Don’t eat out often not many snacks if they are not fruit or a granola bar or something like that. I exercise 6-7 days a week starting sometimes 2x a day. I want to lose weight but nothing is working… Are there certain workouts I should do or a stricter food amount I should follow? I eat around 2000 calories/day oh and I’m 15… Help please
I know im not in that great of a weight range because my friend is 6′ tall 16 does the same things as me but is 165/170 lbs
Hi Sami, a tricky one to answer really. However, the bottom line is, if you are 6 foot 1, exercising every day, sometimes twice, and still not losing weight, you must be eating too much food. Do not worry about what your friend weighs – she may appear to do the same things, but the chances are she is more active and eats a little less. You do need plenty of energy from your diet, but it is important that you are not consuming energy rich foods. Focus on eating 3 meals a day, each meal containing mostly nutrient dense foods (low GI vegetables, fruits, lean proteins). Drink water, avoid all soft drinks, and especially avoid junk food.
As for the type of exercise – this does not really matter so much as the intensity of variety of the exercise. If your two sessions each day involve a gentle jog then you will not be burning off a significant amount of energy or getting much fitter. You do need to challenge yourself on a regular basis to get fitter and stronger. You have youth on your side though, so start making positive changes now and you will get into shape quickly.
Heey im 15 years old, 5’5 and weigh about 52 kgs. I really want to weigh 50 kgs. Im a vegetarian and eat quite healthy. I dont like to eat junk food and i eat lots of vegetables and grains. I do a workout each night of 200 sit-ups, 30 push ups, 4 mins wall sit, 2 mins plank, 2 mins of a position called sumo, and i do those leg things where you life each leg up and down slowly without touching the ground (60 each leg) then little quick ones (60 each leg). Ive been doing this a while. And so far have lost about 2 kgs. But im not losing anymore. What can i do to lose just 2 more kgs? thanks
Hi Fi, add some cardio beforehand – skipping, running, rowing etc. Try some more dynamic movements too, like squat jumps and box jumps (if you have a solid box you can jump onto). You are now a healthy weight though, if you lose much more weight you will be at risk of being underweight, and this can pose long-term health problems. Women who diet too much during their teenage years can suffer from weakened bones later in life, so do be careful.
Hi I’m Kim, and I’m 14 years old, 5’1, and around 115-120 pounds. I really want to be around 100 pounds because that’s how much my friends that are around my height weigh. I have been trying to lose belly fat especially for a really long time. I swim 2 times a day 4 days a week for 2 1/2 hours and 1 hour on Fridays for 2 swim teams, and try to track my calories most days. And I try to go running as often as I can when I’m not swimming. I eat around 2000 calories a day and I have been self concious about what I eat for like 2 or 3 years now. I really try to eat many fruits and vegetables, and I know people that never eat fresh foods and they’re really skinny. Please let me know how to get rid of this belly fat. I have so much of it and it’s embarrassing. I’m so tired of constantly being aware of what I’m eating and comparing myself to other girls at school. No matter what I do, my belly fat will not go down. Please help me. I would really appreciate it. Thanks
Hi Kim, firstly, according to your BMI you are a healthy weight. If you drop to 100 pounds you will be right on the border with the underweight category. Keep focussing on your fitness, swimming and running are great ways to exercise and between them they can may you very fit. Add cycling and you could be a triathlete. Try not to worry so much about how your friends look. Dropping to 100 pounds because that is the weight of your friends is not a good reason to do it. You sport will probably suffer, and it is your sport and athleticism that will give you an advantage in years to come. When your friends get a little older and start eating a little more, and not exercising, they will gain weight. You on the other hand may be superfit and healthy in a few years time.
Hi! I’m a 14-year-old who weighs 120 pounds and is 5 foot 1. I have some belly fat and I don’t know whether my weight is normal. I did cross-country this fall and am going to start running again soon since the season is over. Is there a way to get rid of sugar cravings? Also, is it okay to eat whole-grain bread?
Hi Alana. Firstly, the only way to get rid of sugar cravings is to stop eating sugary foods. Just stop now, and in a couple of weeks you will not crave. Make sure you have a well balanced diet (healthy, low to medium GI carbs, fats, protein etc). Yes, whole grain bread is okay. Stay active, do not wait for the running classes to start again, join an athletics club or go to fitness classes, or exercise by yourself / with friends or family at home.
Ok im confused! Im a teenaged girl, little over wieght and I realy want to change that. Only thing is that im learn nutrien and daily intake at school and we were told that an average girl teen doing some form of sports (I do Taekwon – Do) we need to have an intake of atleast 7000 and I know from the daily intake diary i had to do that what you’s suggest for a daily intake (1000) is only like one meal, I intake more than that for just breaky alone and all I is Lactose Free Milk with a teaspon of health drinking chocolate! I asked my doctor about this and she sid that my teacher was correct. So Id just like to say mabe you should check your sources, because there could be 100s of people starving themselves thanks to you!
Hi Frizzy, 7000 what? This page uses Calories (Kcal), an old imperial unit that is still popular. I suspect that the figure of 7000 you have been given is Kj (kilojoules, the SSI unit for energy).
1 kilojoule equals around 239 calories, or 1kJ = 0.239 kCal.
So, 7000 kJ = about 1700 kCal. Which is actually a little low for a teenage girl doing exercise, but if you are trying to lose weight, it may be OK.
Remember to always check the units when reading advice like this.
Hi, I’m 16 and 5″10 and 146 lbs, I want to loose the weight, especially in my tummy area, but I can never motivate myself to do it, I want a firm stomach, I’m tired of hiding myself under frumpy sweatshirts and oversized t-shirts, what should I do?
Hi Bethany, you need to get active. Take up a sport or active hobby and do it 2-3 times a week. You are not overweight (your is a healthy 20.9), so regular exercise combined with a healthy diet will see the fat disappear and muscles tone up. It is very important that you do not “diet” at your age, your body is still developing and any form of restrictive eating can cause long-term health problems. Healthy eating and exercise really is the best course of action.
Hi I’m 14 and I weigh 100kg I’m 5’10 I do work out crunches and squats I also do levitated push-ups I work my shoulders but I don’t seem to be losing weight please help me want to lose weight around my stomach and chest I have manboobs !
Hi Karan, those exercises will not result in weight loss. They will help you get stronger and build muscle though. To lose weight you need to start eating a healthier diet and do some cardio, or “metabolic conditioning”, a.k.a circuit training.
Hi my name is samantha…..I wanna lose weight cause I wanna be in hockey…..I am 12 years old and weigh 199.5 I need help…..everythinn I have tryed failed and I mean EVERYTHING!!! It would be nice not to be teased…..and be able to do sports
Hi Samantha, you just need to follow a healthy diet (not go on a “diet”). So 3 meals a day made from a variety of fresh fruits, vegetables, lean meats, dairy etc. To get good at any sport you need to put in a lot of practice, so do not let your weight stop you from getting started with hockey. The training will help with the weight loss. If there are not enough opportunities in school to play hockey see if there is a local club you can join and train with.
Oh and one more thing…..how many calories should I be having?….mine right now is only 500
Hi Sam, you should be having at least 1700 Calories a day. 500 is nowhere near enough and could lead to long-term health problems such as osteoporosis and stunted development. Eat more, be healthy. You will still lose weight if you are exercising and eating healthily.
Hey my name is Sara….and I over eat A LOT I eat no fruits or vegetables we go out to eat a lot and I’m 12 years old and weigh 229 I’m overweight Yess….but it would be awesome if I could figure out how to lose this fat on my Tummy
Sara, you say you overeat a lot. That is the problem. Eat moderately (normally). Maybe suggest to your parent that you eat at home more? Do you exercise at all?