If you’re a teenager and struggling to lose weight, it can be a discouraging task. It’s not just about the long hours of exercise or the strict diet that you have to follow for months on end. There are other ways like online weight loss programs and apps, for example. They’ll teach you how teens like you can kick-start their metabolism and lose weight quickly within the next few weeks. This post will guide you towards some of the most effective methods to lose weight faster for teens like you.
Step-by-step guide on how to lose weight fast for teens
- First and Foremost, you have to look into your dietary habits. The vast majority of teenage girls go for a diet that is really not suited for them. They try to eat as few calories as possible and when that doesn’t work, they try to exercise it away through vigorous workouts at the gym. The problem is the body will soon get used to this routine, leading you on an eating disorder and weight loss plateau.
- Second, you have to stop trying fad diets. You can’t starve yourself and expect your body to stay healthy and fit. Ways to always stay motivated during work out in the long run. Fad diets will only get teens quick results in losing weight faster, but they are not permanent ones whatsoever.
- Third, you have to go easy on your workouts. You have to burn fat and not muscle during your workout. Muscle burns more calories than fat, so if you’re working out hard, don’t be surprised that there’s no point in losing weight.
- Also, you have to figure out what your body wants. If you’re not eating the right kinds of food, your body isn’t going to get the nutrients it needs and will be more likely to store fat. If you stop using this diet program, then your body will start to crave for foods that you don’t want it to crave for and then you’ll have a hard time getting it back on track.
- Last but not least, don’t forget to talk with a professional dietitian or nutritionist that knows what’s best for you and your body. This is especially important if you’re struggling with negative eating patterns, either from childhood or from past relationships with food.
Best workouts for teens to lose weight fast
Most teens would agree that weight training is an essential part of their workout routine. Since teenagers have rapidly increasing bone density, they require more calcium and other important minerals like iron. Weight training helps in improving bone structure, muscle strength and physical performance. Some kids might not be able to lift heavy weights but would still benefit from doing some body weight exercises like push-ups, crunches and pull-ups.
1) Jumping Jacks:
Jump in the air with both feet at the same time as if jumping over a broomstick between your legs (you can also do it on both feet at the same time). Move your hands overhead and in front of you at the same time.
2) Boxer Shuffle:
Keep your feet together and shuffle side to side as if you’re throwing punches in each direction. You can also do this on one foot and move forward, backward or side to side.
3) Skipping Rope:
Skipping rope is a great way to burn calories while getting your heart rate up. It’s a little more advanced but can be done by beginners with proper supervision. Hold the rope with both hands and bounce on the balls of your feet to move it up and down quickly as you jump over it.
Have your coach demonstrate this step. Hold the rope with both hands and skip on one foot (you can do this with one foot with your knees bent). Keep moving forward without touching the ground.
5) Side Shuffle:
Do a side shuffle on a flat surface. This step requires balance so it’s best to do this exercise outside. Start by standing in front of the bench and bending at the waist to take your weight off your heels. Then, bend at the knee and bring one leg across in front of you, keeping that leg straight and raised up behind you as you shuffle to the other side (don’t let your knee touch the ground).
1) Squat Jumps:
Stand with weights in your hands and feet shoulder width apart. Step forwards with one foot, bend at the knees, and jump. Stand back up from the jump. Alternate between each leg until each leg has done 10 jumps.
2) Squat Jumps (with Knee and Elbow):
Drop down on one knee into a squat position, connecting your arms over your head. Stand up, bending at the elbow and knee as you jump over them for a total of 10 jumps. Switch which knee goes down for each jump.
3) Push Ups:
Start in a plank position on the floor (arms shoulder width apart). Bending at the elbows, push up and down or ‘pump’.
4) Sit Ups:
Face away from a wall. Put your hands flat on the floor about shoulder width apart and get into a push-up position. Then, slide your hands forwards together to touch the wall. Lower down into a plank position as fast as you can and repeat. Try to do as many sit ups in one minute as you can.
5) Lying Leg Raises:
Lie on your back with your feet flat on the floor and arms at your side. Raise up onto your knees, lifting both legs at once for 10 seconds (or hold for multiple seconds if you can).
6) Reverse Crunch:
Lie on your back with your knees bent and feet flat on the floor. Lift up both feet and legs at the midsection of the body, grabbing onto your ankles with both hands. Lower down without touching the ground, squeezing your abs as you do so. Repeat 10 times.
7) Bicycle Crunches:
Lie on your back with legs straight, heels together and arms straight out towards the ceiling (your arms should be above your head). Bring one knee up to touch your elbow then alternate legs 10 times. Keep squeezing your abs as you do this move to increase core strength while you burn calories.
FAQs about weight loss
What can I eat when I am trying to lose weight?
When eating, try to eat a variety of foods from all groups (grains, fruits, vegetables, dairy). People also need protein with each meal and each snack in order to stay healthy.
Will I be able to eat the same foods while on a diet?
Yes, if you choose the right kinds of foods and portions.
What is the best way to start exercising after dropping a lot of weight?
Start light then build up over time. If you are not properly eating, you may need to work out more often to kick-start your metabolism than if you are eating well. You will be able to see a difference when you have lost some weight. So as long as you take it slow, don’t worry too much about one week or two weeks going slow.