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Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid
Wanna know how to lose belly fat for 13 years olds? Read to know more. Thirteen years old is the age of change. You are open to new phases of life, from your body to your mindset. If you are in your 13 teens and are trying to lose some extra ounces around your belly, there are many options available for you in the market. Your friends and families might be there with the list of dos and don’ts in your weight loss process.
Well. The good news is that it is the perfect time for you to learn healthy habits for yourself. By avoiding social pressure, you can differentiate what works best for you when losing extra body fat. For some teenagers, setting a reasonable weight target can be useful, but overall, changing diet and upping physical activity can be far more beneficial.
Here are some tips for your 13 year olds that can help you choose the best strategies to lose belly fat. So let us take a look at how to lose belly fat for 13 years olds!
Take A Look At Your Diet
Food is the source of energy for your body. Counting the calorie intake in the form of food will help your body manage your belly fat. Setting a calorie meter according to your body shape and need will limit your extra calorie intake.
Food is the pool of essential nutrients and minerals for your body. Your teens are an important age for the development of body and mind. This action process requires ample nutrients, which can be fulfilled by adding variety to your meal.
Restricting calories in the name of weight control will negatively impact your body’s overall growth. That is why it became an essential step to count down the calories of every bite.
According to the numbers of your 13 years of age, the overall calorie requirement is 1800 to 2000 calories. Avoid empty calories like junk food, soda, and energy drinks. This will add a space In your meal to add on the variety full of nutrition.
Try to replace them with salads, fruits, peanut butter, and raw vegetables. This should always be kept in mind that restricting diet does not mean no to the food. Food is the basic fuel for activity performed by the body. Determining the food is a big no for teens focusing on reducing their belly fat.
Know Your Body Type
As stated earlier, teens are the initial step of change. You will hit the years of your puberty and start your peak velocity period. It is normal in this phase to experience a difference in weight and body shape.
It is because your internal body environment is taking turns to increase your body muscle mass horizontally and vertically in both terms.
It is important in your teens to know your body type before idealizing a perfect body image in your mind. While choosing between different diet plans from sources, make sure to set realistic body goals with the diet plan.
Getting results in a short duration can sound great for a single purpose. But what about the sustainability of the results?
Teenage Diet Plans
Making a proper diet plan is probably the most important step while learning about how to lose belly fat for 13 years olds. Teens’ diets must contain all the essential nutrients and minerals.
When trying to reduce belly fat, the first step is always to limit the calorie access in the body. They will try to cut down every possible means that can add a centimeter to their body. But this is the wrong approach.
When teens focus on their belly fat only, the diet plans or the exercise shown on the different platforms will centralize a single topic. But your body doesn’t work like this in your developing years.
This should be kept in mind that your body is a single entity. Focusing on a single body part will bring your overall health down. It will also retard the growth rate in the teenage group and directly affect your organ functioning.
That is why it is important in your teens to watch your diet closely instead of only counting calories.
Fat Is Not Your Enemy
When it comes to the body, your body requires all the components equally. Saying no to any substances will not bring the desired results to the body. Whether you are dieting or on your regular days, you need your basic building blocks for forming new cells.
Fats are also one pillar in your body cells. They initiate many important reactions in the body on the cellular level. In the teenage years, the requirement for these basic blocks increases because of the body’s development process.
Muscles are on the verge of gaining mass by multiplying their cells at double the pace. Fats act as the cushion layer for the internal soft organs. It also serves as the insulating layer that helps maintain the normal body temperature. There is no other alternative to fats in the body. That is why it is also necessary to focus on fats rather than simply avoiding them on a diet.
If we talk about fat metabolism in the body, fats tend to accumulate between the layers of muscles in the body. If the accrued fat goes beyond the limits, it will increase the body weight of teens. This kind of fat accumulation needs to be fixed by body exercises and other physical activities.
Why Is There A Need For Exercises Rather Than Relying On Fad Diet Plans For Teenagers
The most crucial thing before knowing how to lose belly fat for 13 years olds is setting a perfect body figure is a new trend among teenagers. To get instant results, they fall for the fad diet plans. Celebrities generally advertise these diet plans to make a more influential impact. But is it worth the cost and hype for teenagers?
Fat diets are diet plans that are specially designed to lower body fat. Many of the diet plans include eliminating all kinds of foods that contain essential body blocks for the body. Thus, it is not a key for teenagers to lose belly fat.
Rather, when it comes to early thirteens, they should concentrate on building healthy lifestyle patterns. Adding exercise and other physical activities to their daily routine will become a habit for the teens for the rest of their life. It will build a strong foundation in the teenage to start working on their body rather than relying on cutting foods.
Their mind will gain the habit of giving some regular input to achieve the desired output from the body. This teaching will help teenagers to be tough in their hardest situations throughout life.
Some of the major exercises that should be added to your daily routine are-
- Taking a walk after your school with friends and families
- Indulge yourself in extracurricular activities after the school
- Do not rely on unrealistic short-term body goals.
- The gym is not enough. What you are eating matters a lot more than just adding calories to the body
- Add swimming and aerobics once in your week plans.
- Building a body is the next step after attaining a healthy body. Do not jump on the next steps without completing the initial goals.
Bottom Line
Teens wondering about how to lose belly fat for 13 years olds should know that trying to lose belly fat will not be easy. Social pressure will be the major driving force when trying to get in shape. But it would be best to eliminate all the outside voices regarding your health and body.
Do not let anyone set the ideal body goals for you. It is your health that is on the verge of debating. Stop all the external sources and figure out what is best for you and your body type. Always keep in mind to learn the habit of being healthy is more important than losing ounces of fat from the body.
Dr. Heller has experience teaching at the college level, as well as working with nutrition-focused organizations on projects related to food security and sustainability. With her background in food systems, nutrition, and health, she strives to bring a practical and holistic approach to address complex problems in these fields.
Dr. Heller is committed to applying her knowledge and expertise to help solve global health issues. She enjoys collaborating with different stakeholders in order to create meaningful solutions that will benefit both people and the planet.
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