How to lose weight teenage girl 11-13 years?

Girls want to be beautiful and look good from a very young age. The problem of obesity concerns not only adults, but also children and adolescents. Due to severe hormonal disorders, poor nutrition and lack of exercise, they often become overweight.

At this age, the first significant changes begin to occur with the child’s body. The teenager is growing rapidly, his nervous system is improving. During this period, character is often formed. Adolescents can keenly perceive any stressful situations. This is due to hormonal imbalance. They categorically do not accept criticism, can be aggressive, often do not reckon with the opinion of parents.

Lack of proper nutrition in the family greatly increases the likelihood of overweight. If the mother is obese in the family, the probability that the children will be the same increases several times.

Improper diet leads to the development of many chronic diseases in the future. Such adolescents are more likely to suffer from diabetes, they may increase blood pressure, serious cardiovascular diseases occur.

A diet for a teenage girl should be very different from any of the diets that are suitable for adult women who want to lose weight. The hormonal system of the girl has not yet stabilized. From the age of 11, the first hormonal chemical reactions start to run in the child’s body The child becomes a woman.

The choice of diet should be based on the basic tenets of proper nutrition.

It is recommended to be guided by the following principles:

• Eliminate all high sugar foods. These include carbonated drinks, juices in bags, chemical sweetened yogurts with various additives. The intake of huge amounts of sugar (glucose) leads to a rapid insulin jump. This particular hormone is needed for glucose to reach muscle cells and the brain. That they need such food in the first place! Excess insulin translates glucose into fat.

• Limiting the consumption of fatty, smoked, salty and fried foods. Fatty food is very high in calories, which contributes to the appearance of fat on the stomach. Smoked and salted dishes increase the appetite. These kinds of dishes can be eaten several times more. Overeating very quickly leads to obesity. Food fried in butter is very high in calories, and calories are easily deposited on the hips and buttocks.

• Eating should be at least four times a day. Ideal for a teenage girl would be five meals a day: breakfast, lunch, lunch, afternoon tea and dinner. This mode will avoid possible overeating. Be sure to control the amount of food eaten. Very well, if it does not exceed 250 - 300 g.

• For lunch and afternoon tea It is better to give preference to fruit, nuts or dairy products.

• Be sure to eat berries and fruits. They are rich in vitamins and essential for active growth of micronutrients. Berries and fruits always give the body what it needs so much (especially in the spring-summer season). In winter, you can eat frozen foods. With proper freezing, all vitamins and beneficial properties are perfectly preserved in them.
• Drink plenty of pure water. It can not be replaced with sweet drinks! After them, usually you want to drink much more. This is due to the excessive intake of glucose, which provokes thirst.

The diet of the teenager should be harmonious. You can create a menu at home. If your weight exceeds 80 kg, it is better to seek help from a specialist. A dietitian doctor after a full examination will make the girl a good diet for several weeks in advance. During treatment, he will control everything, monitor the process.

To lose weight by 10 kg in a week is impossible. After such diets, the result quickly disappears. All the pounds are recruited again, grabbing a dozen new ones. For physiological weight loss, doctors suggest diets that reduce weight by 500-600 g per week.

The basis of the power of a teenager should include high-quality products, preferably without different chemical additives. Bird, fish and seafood are the main proteins that are needed every day on the table. Protein is a building material for all cells of the body. Without it, the normal growth and development of a young organism is impossible.

Dairy products - An important component of the nutrition of adolescent girls. Fresh curds, yogurts and kefir must be included in the diet. They have a lot of protein, calcium. The latter is necessary for strengthening bones and nails. Calcium deficiency often leads to the development of dental caries.

Porridge, pasta from durum wheat - the second basic components of any pyramid of healthy nutrition. The proportion of carbohydrates in adolescent nutrition should account for up to 50% of all food that enters the body during the day. Regular consumption of cereal for breakfast contributes to maintaining the feeling of satiety, which means that you don’t want to eat something harmful and high-calorie in a hurry.

Fats are also needed in our diet. They enrich the body with enough energy. It is better to give preference to healthy vegetable fats.

Vegetable salads should be filled with vegetable oil. Olive oil is quite remarkable in its composition; girls must include it in their diet. Nuts are a great source of healthy fats. They should be consumed in small quantities. They are very useful for the brain and nervous system.

Teenage girls, because of their age, very often go to extremes. Many in pursuit of a slender figure limit the flow of food into the body. After a while may form a serious mental illness is anorexia. This is a very dangerous condition, it requires mandatory medical intervention.

Often, adolescents are very dependent on the opinions of others: their psyche is very labile. They tend to copy many elements of behavior. They take the person they like for the sample, build up an image of an idol in their imagination. Well, if this is a positive example. Otherwise, the situation is very sad.

Often, children copy the habits of foreign stars or become victims of advertising.

Any fatty food with high calorie content is very tasty. Tongue receptors get used, remember taste. After eating such food, a large amount of hormones of joy, endorphins, is released in the brain. When a girl stops eating fast food, the brain insists on it, and it happens again and again. It is important to understand here that it is not the organism that is asking for, but only the reinforced old habit that is manifested. The reflex you should get rid of. Proper nutrition for several months eliminates bad habits that led to obesity.

Burn excess fat is a difficult task (especially in cases where its amount in the body is exceeded). Meal nutrition alone is not enough. In this case, exercise comes to the rescue. People who find it difficult to force themselves to play sports can choose their usual morning exercises.

There are several stages of training (depending on the level of initial physical training).

If you have never played sports before, it is worth starting from that. You can pick up exercises yourself. Be sure to warm up the muscles before doing the exercises. It is recommended to walk or run for 15 minutes.

In the warm season it is better to go out and walk quickly. This exercise is called cardiovascular exercise. It allows the body to quickly warm up, starts the process of metabolism. After cardiovascular exercise, you should do some exercises for your abdominal muscles or legs. Charging is best done before breakfast.

This is a great way to combine exercise with getting positive emotions. The main thing - to find a sports destination for the soul. Choose what you like best! Swimming, jogging or basketball are equally good. The main thing is that after a workout you feel a charge of cheerfulness and good mood!

Doing professional sports can teenagers with good physical fitness. Such exercises strengthen the immune system, make the child more resistant to stressful situations, develop endurance and temper the character.

Health girls need to be protected from an early age. Rational nutrition and regular exercise will help get rid of excess weight. Proper nutrition will increase and preserve the beauty for many years!