How to Lose Belly Fat for Teenage Girls
When you are a teenager with excess belly fat, you might not feel as confident or as sexy as other teenage girls. Fortunately, there are ways of reducing belly fat and acquire your preferred physique. Unfortunately, patience is required when you want to lose belly fat. Thus, it might take some time before you start noticing changes in the size of your tummy bulge. But with commitment, patience, and sufficient knowledge your belly fat will disappear. Here are some useful tips to help you on your journey towards a toned and less bulged stomach.
Check your calorie intake
The basic rule of weight loss is that you need to consume fewer calories than you burn. As a teenager, you burn between 1800 and 2400 calories every day, depending on your body size and the activities you engage in on a daily basis. Therefore, it is imperative that you reduce the number of calories you consume. The best way to do this is by eating more vegetables, salads, and fruits. Also, eat lean proteins, such as beans, fish, chicken, and legumes.
Instead of reducing the amount of food you consume in a day, try eating more vegetables, lean proteins, whole grains and low-fat dairy. Vegetables increase your energy levels and keep you feeling full.
Avoid sugary foods
It might seem unfair but minimizing the amount of sugary foods you consume is highly recommended when you are trying to lose belly fat. The reason being that sugary foods particularly processed sugars can make you increase the number of calories you inject into your body. Apart from sugary foods, it is also advisable to stay away from sodas and other soft drinks. These drinks contain a form of processed sugar known as fructose that has been known to increase a person’s calorie intake when taken as part of a meal. To worsen the situation, these beverages have no nutritional value. Thus, there is nothing you are losing by not taking a can of soda. Instead of taking a calorie rich soda or soft drink take water.
Drinking lots of water will help better your metabolism and also wash away any toxins in the body. People with a fast metabolism rarely gain weight, thus drinking water will have a long-term positive effect on your body. Apart from toxins, water also washes away excess sugars, sodium and fluids. It is therefore recommended that you drink between eight and ten glasses of water per day.
If you have never exercised a day in your life, then it is time you started that is if you want to lose belly fat. A thirty-minute daily cardiovascular exercise routine will work wonders on your belly. The purpose of the routine will be to increase your heart rate, which in turn promotes the burning of body fat. Cardiovascular exercises include running, jogging, swimming, dancing, etc. For your exercise routine to have a long term effect select an activity that you find enjoyable to you, it might be swimming, walking or running.
Also, to cardiovascular exercises, exercises that focus on your abdominal muscles will also help reduce your belly fat. A good workout that focuses on the abdominal muscles entails lying down on your back and bending your knees. Once you have done this, tighten your abdominal muscle and try raising your pelvis. Hold that position for about five to ten seconds and repeat it again five times every day. There are several other exercises that focus on the abdominal muscles that you can do. Aerobic training can also be helpful in your quest to reduce belly fat. Training seven times a week will go a long way in helping you lose belly fat.
Sleep more and be stressed less
Another way of improving your body’s metabolism is by leading a stress-free life. As a teenager stress is the number one hindrance to your goals. Thus, try as much as possible to have a positive attitude towards life. Also, sleep more as sleep helps your body and mind relax and thus plays a pivotal role in the reduction of belly fat.
One way you can eliminate stress is by having a strong support system. Such a system can be comprised of your parents and close friends who motivate and encourage you. Many teenagers struggle with weight gain due to lack of a strong support system.
Avoid junk and fatty foods
Junk foods contribute greatly to the accumulation of belly fat; hence, it is advisable that you stay away from junk foods when you want to lose belly fat. Also, you should eliminate fatty foods from your diet. Thus, instead of cooking food using processed oils, use olive oil instead. The latter contains fat essential to the body. Instead of consuming fatty foods and junk foods eat foods rich in fiber. Fiber improves your body’s metabolism and also improves the digestive system.
Apart from calories and fats, it is also important to check the amount of sodium or salt you consume in a day. Albeit sodium is important to the body, too much of it is harmful and will be an impediment to weight loss. Additionally, too much salt leads to bloating.
Eat organic and not processed foods
It seems that there are more processed foods than organic foods in the world today, which is why people are becoming more obese with each passing day. Research has revealed that the added hormones found in processed foods act as catalysts for weight gain and accumulation of belly fat. Therefore, to reduce belly fat you need to ditch processed foods in favor of organic foods. Organic foods pose no threat to your health and will help reduce your belly fat.
Drink Green tea
Green tea contains antioxidants that assist in improving your body’s metabolic rate. Another major benefit of green tea is that it helps reduce blood fat and also minimize food craving. Drinking green tea in the morning and before workouts will have a profound impact on the size of your bulged tummy.
Eat in an upright position
As a teenager you probably eat while sited in a scrunched position, which unknown to you contributes to accumulation of belly fat. Thus instead of eating in a scrunched position try eating in an upright position. This way you are able to elongate your torso and improve your digestive system. This is quite an unorthodox way of losing belly fat, however, it cannot hurt to try.
Losing belly fat is not easy, but it is not impossible. By following the above-discussed tips, your belly bulge will disappear in no time. In conclusion, it is important to note that you are not the only teenager struggling with belly fat. In fact, there are many people all over the world who are struggling with this problem, thus, it should not cause you sleepless nights or stress.