How to lose weight for a teenage girl 11-13 years old?

It can be difficult for a teenage girl to lose weight, particularly between the ages of 11 and 13, when their bodies are undergoing significant changes. Being healthy should take precedence over merely attempting to be slender. This entails striking a balance between maintaining an active lifestyle, eating healthily, and feeling confident in yourself.

Although feeling pressure to look a certain way is common at this age, how you feel on the inside is more important. You can enhance your general health by implementing minor adjustments to your daily routine, such as increasing your intake of fruits and vegetables or getting regular exercise.

This article will discuss safe and healthy weight loss strategies for girls your age that prioritize long-term habits over temporary solutions. Recall that the goal is to cultivate a healthy relationship between your body and food.

Peculiarities of the adolescent body at 11-13 years old

At this age, the first significant changes begin to occur with the child"s body. The teenager grows quickly, his nervous system improves. During this period, character is often formed. Teenagers can acutely perceive any stressful situations. This is due to hormonal imbalance. They categorically do not accept criticism, can be aggressive, often do not take into account the opinion of their parents. The absence of a proper nutrition system in the family significantly increases the likelihood of excess weight. If the mother in the family suffers from obesity, the likelihood that the children will be the same increases several times. Improper nutrition leads to the development of many chronic diseases in the future. Such teenagers are more likely to suffer from diabetes, their blood pressure may increase, serious cardiovascular diseases occur.

Basics of proper nutrition for weight loss

• Rejection of all foods with high sugar content. These include carbonated drinks, juices in bags, chemically sweetened yogurts with various additives. The intake of a huge amount of sugar (glucose) leads to a rapid jump in insulin. This special hormone is needed for the supply of glucose to muscle cells and the brain. They are the ones who need such nutrition first of all! Excess insulin leads to the conversion of glucose into fat.
• Limitation of consumption of fatty, smoked, salted and fried foods. Fatty foods are very high in calories, which contributes to the appearance of fat on the abdomen. Smoked and salted dishes increase appetite. You can eat several times more of these dishes. Overeating very quickly leads to obesity. Food fried in oil is very high in calories, and calories are easily deposited on the hips and buttocks.
• You should eat at least four times a day. The ideal diet for a teenage girl would be five meals a day: breakfast, second breakfast, lunch, afternoon snack and dinner. This regime will help to avoid possible overeating. It is imperative to control the amount of food eaten. It is very good if it does not exceed 250 – 300 g.
• For the second breakfast and afternoon snack it is better to give preference to fruits, nuts or fermented milk products.
• Be sure to eat berries and fruits. They are rich in vitamins and microelements necessary for active growth. Berries and fruits always give the body what it so badly needs (especially in the spring-summer season). In winter, you can eat frozen foods. When frozen correctly, all the vitamins and beneficial properties are perfectly preserved in them.
• Drink enough clean water. It cannot be replaced with sweet drinks! After them, you usually want to drink much more. This is due to excessive glucose intake, which provokes thirst.

What foods are best to include in the menu?

A balanced diet is ideal for teenagers. A menu can be made at home as well. You should consult a specialist if you weigh more than 80 kg. A nutritionist will examine the girl thoroughly and then design a suitable diet for her several weeks in advance. He will oversee and manage every aspect of the treatment.

Ten kilograms cannot be lost in a week. The results of these diets fade away very quickly. Once more, all the kilograms are gained, along with twelve new ones. Doctors recommend diets that reduce weight by 500–600 g per week in order to promote physiological weight loss.

A teen’s diet should consist primarily of high-quality goods, ideally free of different chemical additives. The primary proteins that must be present on the table every day are fish, poultry, and shellfish. Every single cell in the body is made of protein. A young organism cannot grow and develop normally without it.

Products made from fermented milk are a crucial part of a teenage girl’s diet. The diet needs to include foods like kefir, yogurt, and fresh cottage cheese. They are high in calcium and protein. The latter is required to fortify nails and bones. Dental cavities are frequently the result of a calcium deficiency.

Durum wheat pasta and porridge are the second and third fundamental elements of any healthy eating pyramid. In adolescent nutrition, up to half of all food consumed during the day should be carbohydrates. Frequent use of porridge for breakfast contributes to the maintenance of satiety, which prevents you from rushing to eat something unhealthy or high in calories.

We also need fats in our diet. They provide the body with an adequate supply of energy. It is preferable to prioritize healthy fats found in vegetables.

It is advised that girls eat one or two avocados per week. This tropical plant has a very high vitamin E content. After consuming it, the skin clears of acne and other inflammations, hair grows glossy and fluffy, and nails grow more quickly.

Vegetable oil is a good seasoning for vegetable salads. Because of its amazing composition, olive oil is something that girls should absolutely include in their diet. Nuts are a great way to get good fats. They ought to be taken in moderation. They have great benefits for the nervous system and brain.

What foods do not add beauty and health?

Teenage girls frequently go to extremes because of their age. Many people who aspire to be thin restrict the amount of food that enters their bodies. It might eventually form. Anorexia is a serious mental illness. Because of how dangerous this condition is, immediate medical attention is necessary.

Adolescents’ psyches are highly malleable, and they frequently rely heavily on the opinions of others. They frequently mimic various aspects of behavior. They use someone they admire as a model, creating an imaginary idol in their minds. If this is a good illustration, then it’s good. Otherwise, it’s a very depressing situation.

Children frequently imitate the behaviors of foreign celebrities or fall prey to advertisements.

Rapid obesity is the result of abusing fast food and junk food (also known as English junk meal, or unhealthy food). The stomach, buttocks, and thighs gain weight rapidly. The figure’s outlines become hazy. Given how highly addictive such food is, it is extremely risky.

Any high-calorie, fatty food tastes delicious. Language receptors adapt and retain the flavor. The brain releases a significant quantity of happy hormones, or endorphins, after consuming such food. The brain repeatedly craves fast food when a girl stops eating it, and this cycle continues. It’s critical to realize that this is merely a reinforced old habit showing up, not something the body requests. reflex that needs to be got rid of. Adopting a healthy diet for a few months breaks the negative habits that contributed to obesity.

Teenage girls should always lose weight under careful supervision. Instead of focusing on achieving quick results, it’s critical to establish healthy habits. This entails eating well-balanced meals, exercising frequently, and keeping an optimistic outlook.

Family support is essential during this process. Encourage her to make small, long-lasting changes rather than putting her on a strict diet or expecting her to be flawless. Recall that overall wellbeing is more important than a scale number.

If necessary, seeking the advice of a nutritionist or other healthcare professional can offer tailored guidance that considers her development and growth. Prioritizing her health now will help prepare her for a lifetime of healthy behaviors.

Adolescent girls aged 11 to 13 should be assisted in losing weight by encouraging healthy habits rather than rigid diets or unattainable weight loss targets. It’s critical to promote healthy eating habits, frequent exercise, and a positive body image at this age. Simple lifestyle adjustments like cutting back on sugary snacks, exercising regularly, and getting enough sleep can have a significant impact. It’s critical to approach weight loss in a way that preserves general wellbeing and boosts confidence without adding stress or damaging self-worth.

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