One of the most difficult periods in life is adolescence. It is not easy for him, both for the children themselves, and for relatives and friends. It seems that just recently, a cheeky baby drooled in his mother’s arms, and now his daughter, who quickly matured, turns around at the mirror, not paying any attention to her parents. Especially critical at this age, children relate to each other's appearance. Here the game comes up with inventing shortcomings that simply do not exist, and for girls all the problems begin to revolve around their own figure. That is why the largest percentage of anorexia patients accounts for girls 13-17 years old. Critical phrases about dissatisfaction with oneself can often be heard from the lips of a child. But how to lose weight in adolescence, when the body is only growing and any stress is serious harm?
Indications
Before you rush into all the hardships and vehemently look for the answer to the question of how to get rid of extra pounds, you should evaluate the real situation to determine whether it is necessary at all. Indeed, in adolescence, many problems with appearance are often invented by the teenagers themselves, here parents should come into play. For any teenager, the question of appearance is very important. Shameful acne, freckles and curly hair - any “deviation from the norm” is perceived very painfully by children. Most of all, the issue of losing weight is worried about girls. If the excess weight does not exceed 2-3 kilograms, you don’t need to rush to the extreme, everything is easily fixable by physical education or dancing. Any sports club will be very helpful. If the fullness really prevents the child from living and the presence of excess weight is obvious (BMI over 25), then you have to take care of yourself.
What provokes fullness in adolescents?
Like it or not, the world does not stand still, we are all in a hurry somewhere, and the so-called fast food has become an integral part of life. The abundance of hearty refined food, a wide variety of gadgets that seem to have chained children to chairs and sofas, contribute to weight gain. And even if you managed to tear your child off from a computer and phone, then a bottle of effervescent soda and Snickers accompanies walking on the street. It is encouraging that in recent years, the fashion for a healthy lifestyle is gaining momentum and fast food lovers are becoming slightly smaller.
What will help a teenager lose weight - sports or diet?
It is completely obvious that mono-diets that were previously fashionable for models and generally low-calorie diets for teenagers are dangerous and are categorically not recommended. A young body grows and develops, hormonal changes go in full force, and a lack of vitamins and nutrients can simply destroy a child. The process of losing weight should be approached consciously.
How to start losing weight?
First of all, you need to start with doctors, namely a trip to the endocrinologist. If a teenager is overweight, or even obese, only a competent doctor can help him cope with this problem. After all, the most important thing here is not to harm. If the problem is defined somewhere in 5-6 extra pounds, then there is nothing to worry about. Include running in a teenager’s life, send your child to swimming, football or any other sport of interest. The most difficult thing is for girls, since for them, sometimes losing weight becomes the idea of a fix. They neglect the advice of doctors and often simply destroy their body, exhausting themselves with hunger strikes. But you can lose weight correctly, while maintaining excellent health and acquiring a dream figure.
Basic Weight Loss Rules for Teens
First of all, young people will have to abandon the loaf, pastries and various muffins, sweets and confectionery. A decrease in the amount of fast carbohydrates supplied will already trigger irreversible weight loss processes. In order for the process to go faster and the weight loss efficiency to increase, you have to say “bye-bye” to hamburgers, french fries and other fast food products. The same applies to packaged juices and a variety of soda. Try to pacify your appetite, to eat up so that it is difficult to breathe is forbidden. Follow the rules of a healthy diet, better often, but less. Parents should make sure that vegetables, fruits, dairy products and healthy cereals are daily present on the table. As for meat and fish products - three times a week. But with smoked sausages, fried potatoes will have to say goodbye, just stew, cook and bake. It will be necessary to minimize the use of dumplings, dumplings, pies, since the dough is heavy food for the stomach, and even high-calorie. Now pizza - only on holidays. And if everything is clear with the basic diet, then it is time to switch to the second important component of any weight loss - sports. Here you do not need expensive subscriptions to gyms, rather actively spend your leisure time. For example, walking with friends, cycling, ice skating and so on. Parents should instill in the child a love and habit of playing sports.
Slimming Sports
Regardless of age, the desire to look good is worthy of respect. And this is especially important in adolescence, when the child is just forming a character, self-esteem, worldview, principles. Therefore, if a child experiences unpleasant emotions, looking at himself in the mirror, and this is also fueled by ridicule of peers, then there is a real reason to sound the alarm. If you do not start the fight in time, then all these negative emotions will develop into complexes that will haunt a person for the duration of adulthood. Among adolescents, the most common causes of increased interest in sports are the following:
- The desire to build muscle to look older and courageous is the main reason for boys.
- The desire to get rid of extra centimeters on the waist and hips is the main task of most girls.
It remains to find out which exercises are most suitable for adolescents.
Aerobic exercise
Doctors believe that the safest load for a teenager is aerobic. This is a type of physical activity that involves repeating vigorous movements with fun music. An important condition is the flow of fresh air, it is best to do aerobics on the street. Usually a set of exercises takes about 40-60 minutes. It is with such a load and such a running time that the process of burning fat in muscles starts. Options for exercises for a teenager 15 years to lose weight can be the following:
- It can be cycling through the forest to make maximum efforts.
- Jumping rope.
- Various outdoor games: volleyball, basketball, football, badminton in the country and so on.
- Give the child to dance.
- Buy a fitness or pilates subscription for children.
You can perform exercises at home, then we will consider a detailed complex for weight loss. But if it is virtually impossible to encourage your child to play sports at home, then you can’t do without a trainer and sports. In order for the effect to be as positive as possible, it is necessary that the training bring the child pleasure, then the desire to do it will not run out. If your child is actively interested in any sport, write it to the section immediately. For girls, a trip to dancing will be an excellent solution, such classes will help not only get rid of extra pounds, but also increase self-esteem, learn to keep your back straight and be a real princess. It is important that the child does not disappear desire to play sports. Only regularity will bear fruit. The right motivation and exercise for teenagers to lose weight is the key to successful weight loss.
A set of exercises for a boy
First of all, it is worth noting that you need to do at least an hour three times a week, only under such conditions can we talk about any result. The standard set of exercises for losing weight of a teenage boy is as follows:
- The simplest and most effective exercise is push-ups. Take the starting position for push-ups, arms 15 centimeters wider than the shoulders. As you exhale, slowly lower yourself until the chest touches the floor. As for the number of repetitions - how much will turn out, however, with each workout you need to try to do one more. This exercise allows you to keep in good shape the whole body.
- Getting started with hand training. Take the most convenient dumbbells for you, they can be the easiest. Take the starting position: stand straight, hands at the seams, palms pressed to the hips. On inspiration, you need to raise your hands up so as to touch the shoulders of the ears, and on the exhale, again take the starting position.
- Wide pull-ups also give tension to the whole body. It is only necessary to hang on the horizontal bar so that the arms are spread 15 centimeters wider than the shoulders, just as with push-ups. On inspiration, gently stretch up until the horizontal bar touches your chin, on the exhale we lower back to the starting position. All movements should be slow and smooth, without jerking and sudden drops down.
- Now we will get rid of the tummy and pump the press. Hang on the bar upside down, clasping her legs like a monkey. Hands behind the head, and on the exhale you need to smoothly raise the body so that the head touches the hips, then exhale and return to the starting position.
These are 4 basic exercises for losing weight to a 13-year-old teenager, for the performance of which, in addition to dumbbells, no tools are needed. Allow them 15 minutes in the yard in the evening is not difficult.
Fitball exercises for teens
A training device such as fitball is very popular among fitness enthusiasts. And it was invented not so long ago, in 1963, by an Italian toy manufacturer. Initially, the device was intended specifically for children, but soon adults also appreciated its importance for training. Fitball will fit perfectly into the training program for teenagers. This sports equipment has several advantages:
- Firstly, it is funny and brings exceptionally positive emotions. In adolescents, fitball is of interest, and therefore attracting a child to the load is quite simple.
- An important advantage of the projectile is that it improves posture, coaches coordination.
- Fitball is universal, it is perfect for both boys and girls. It also does not matter what the child’s initial weight is.
Such a projectile does not take up much space, it can be put at home and train at any convenient time for both adults and parents.
A set of exercises for girls
Like any workout, exercises for losing weight of a teenage girl begin with a warm-up. This includes the following basic exercises: walking, which alternates with running on the spot, leaning to the side, swinging your arms. After the warm-up part, you can proceed to the training itself. We start weight loss exercises for teens at home with cardio:
- Running on the spot - 30 seconds.
- Jumping with arms extended upwards - 30 seconds.
- 3 steps skipping forward and also backward - 30 seconds.
- Walking in the semi-squat position - 30 seconds.
Now the heart is ready for the strength of the workout, do not forget to drink water only during breaks.
Power part
Getting started exercises for losing weight teenage girls:
- Push-ups from the knees - how much will work.
- Squats - 20 times.
- Plank - the perfect exercise for weight loss by a teenage girl is performed for 20 seconds.
- Lunges forward - 10 times on each leg.
- Exercise "bike" - we lie on your back, raise your legs upward at an angle of 90 degrees and twist imaginary pedals - 30 seconds.
- Exercise "chair" - you need to sit down against the wall, leaning on it with your back, as if you were sitting on a chair.
The power part of the training is over, now you can break into a sip of water and relax. It is advisable to arrange a stretch after training. For example, stretch your hands to your socks, turn your neck in different directions, and so on.
Contraindications
Teenagers should use special complexes. You need to start with a minimum load, gradually increasing it. Training should last 40-60 minutes.
Contraindications for classes:
- Acute colds.
- Oncological ailments.
- The postoperative period.
- Injuries.
- Pressure problems.
- Frequent dizziness.