Instead of playing sports and walking, modern teenagers much prefer to spend their free hours, motionless in front of the monitor. The kilograms accumulate, and the young man has nowhere and no time to spend them.
In cases where excess weight begins to slow down harmonious development, parents need to think about how to lose weight for a 14-year-old boy. We need to start by explaining why fighting obesity requires a lot of effort.
If an overweight boy doesn’t want to study in a section, he will have to follow the advice of experts on how to lose weight for a 14-year-old boy on his own.
The dangers of excess weight for a young man
Ten to fifteen years ago, the problem of childhood obesity was not so acute. See also - how to lose weight for a man at 30 years old. Instead of playing sports and playing in the yard, modern children are more interested in sitting at the computer all their free hours and communicating on social networks. It is not surprising that as a result, the child will develop obesity, which can easily develop into a real disease.
By gaining excess weight, a teenager puts his health at risk, and hormonal levels may be disrupted. This unpleasant fact does not allow the young body to develop properly. The psyche also suffers: peers do not miss the opportunity to make fun of a fat peer. The child inexorably develops an inferiority complex, and in such cases there can be no talk of harmonious personality development.
Girls behave correctly in this regard: at the age of 14 they take care of their appearance, wanting to impress others with a good figure. His parents have to seriously think about the health of a teenager and how to restore a boy to normal weight.
Advice for teenagers: how to cope with the emotions that overwhelm overweight people
As teenagers we change and adapt, so emotional swings are completely normal. But if you have problems with excess weight, then emotions can go through the roof.
Of course, not everyone who has a couple (ten) extra pounds is worried or upset about them. Many of us have met self-confident, happy overweight teenagers, along with insecure, slim and fit teenagers.
But because people always feel the pressure of a particular “format” of appearance, teenagers in particular can feel misunderstood and lonely.
From the series "Glee"
For people who have a normal healthy weight, the problems of excess weight seem insignificant (“You’re just not eating right or not exercising!”), and their solution is very simple - healthy eating and exercise. The action may not be the most positive, such words often make people feel guilty, although this is not necessary.
If it were easy to lose weight, there wouldn't be so many overweight and obese people in the world. Therefore, feelings of anger, disappointment and resentment are natural. Acknowledging difficult emotions is the first step towards overcoming them.
What's behind the smile
Many people are sure that they should smile and seem cheerful, although in reality they are scratching their hearts. Of course, sometimes it is worth putting on a mask of cheerfulness, but when people force themselves to pretend to be cheerful and tell themselves that everything is fine, thinking that they have no right to be angry, sad or other negative emotions, they bury their real feelings alive. If this happens, the consequences can be unhealthy and harmful.
From the series "Glee"
Adolescents need practice to learn to recognize their emotions. Sometimes emotions are so strong and sudden that you don't really understand what you're feeling. At this moment, it is best to stop and concentrate on the moment when this emotion arose. Try to determine the nature of the emotion without any judgment. This means that you need to tell yourself: “I’m angry (sad, disappointed)” instead of “It’s so stupid to be angry about such a little thing.” If you're upset but don't understand why, talking to someone you trust (friend, parent, teacher, psychologist) can help you figure it out. In order to cope with an emotion, it is often what helps a person speak it out.
Read also: How to survive adolescence: advice to parents from a psychologist mother
Of course, talking about feelings is not easy, because you are afraid of being misunderstood. But you can start a diary, start drawing, or do something else that would help you understand yourself. The more time you spend exploring your own emotions and feelings, the better you will be able to cope with them when they arise. This will help you find answers to many questions. Below are a few of the major problems that overweight teens face and what to do about it.
Fear in society
Many overweight teens worry about what others will think. When you are unfairly judged, it seems that it is your fault - but it is not. The good intentions of parents, friends or siblings can even make things worse when they give advice about diet and exercise. The teenager becomes fixated on weight, but still cannot solve the problem.
From the series "Glee"
One of the main problems of overweight teenagers is bullying and teasing from others. This is another example of a lack of understanding of the condition of people with problematic weight. The latter have many fears and experiences that are incomprehensible to others, for example, the ability/inability to fit into a chair in the classroom, buying stylish clothes or doing physical education with peers.
Sometimes physical discomfort or fear of rejection and condemnation in society turns an overweight person into a complex and shy person who avoids society.
It is best in such a situation to try, on the contrary, to integrate into society and do what you love - this will help switch your attention and the attention of others from your weight to your individuality.
Overweight teenager: what to do?
A great way to make your social life easier is to do what you love. People who are close to you share your interests because you have a common goal. They will recognize and appreciate you for your skills and achievements, not judge you by your weight!
Another step will be to enroll in one of the school clubs. If you want to get involved in something outside of school, find out about all the clubs and groups in the city, local drama studios, poetry societies, etc.
From the series "Glee"
Remember, everyone feels awkward when they are new to something, even the most confident people. Try starting something new with a friend for confidence and support. But even alone, after a while you will feel comfortable.
I stood up for my friend. My friend has problems with excess weight. One day we were in a store together, and the salesperson was very rude to her because there wasn't much in the store that fit her size. I said, “I don’t like the choices here. Let’s get out of here, let’s look for something better and more expensive,” Elaina, 15 years old.
From the series "Glee"
When it comes to friends, try to have really strong relationships with 1-2 friends. The feeling that you have a couple of reliable friends who will always lend a shoulder and help you cope with emotions is priceless. The support of friends overrides all the sarcastic comments and teasing.
Read also: Adolescence: What to do if you don’t like your child’s friends
But what if your friends and family aren't supportive enough? If you feel pressured or misunderstood by them, try to gently explain and describe your feelings. For example, say that their advice on eating healthy doesn't help, or that the way they make examples of other people upsets you. Let them know what you appreciate (for example, praise for efforts) and what annoys you (notations about nutrition and exercise). A calm and rational explanation will be heard.
Overweight teenager: what to do about bullying
If you are being teased or bullied, talk to friends or write in a journal about how hurtful words make you feel. Then remind yourself of your good qualities and make a couple of positive comments to overcome the resentment.
For example, if the offender says, “Fat!”, tell yourself, “My weight doesn’t suit me either, but I’m a kind and interesting person.” (If you want to somehow respond to the offender, say “I don’t like my weight either, but thanks for reminding me.”
From the series "Glee"
Most often, the best way to deal with insults and sarcastic comments is to ignore them. But if a situation really upsets you, don’t be afraid to stand up for yourself. The main thing is confidence. Talk about your strengths and positive qualities, but do not resort to the methods of the person you are addressing, so that the conflict does not continue and get worse. Try to contain your anger if you are teased. An aggressive reaction shows that the offender has touched a nerve, which can only fuel his fuse. If you realize you can't defend yourself, don't be afraid to ask for help. You can reach out to your school counselor, teachers, parents, or another trusted person for help and advice on how to deal with your emotions about other children's hurtful comments. It will also make some adult see and understand what you deal with on a daily basis.
Self-esteem of an overweight teenager
Many overweight people have fairly high self-esteem. They know how to concentrate on their achievements and be proud of themselves. But there are others who have low self-esteem, especially when others are not entirely tolerant of a person’s problem. A long period of struggle with excess weight and constant loss and gain of kilograms can be frustrating and deplete the morale of a teenager. This leads to self-criticism, anger, and even guilt for letting your family and friends down by your inability to lose weight.
When we are overwhelmed with negative thoughts about our body and its physical abilities, these thoughts penetrate into all areas of life. This affects self-esteem and makes it difficult to believe in yourself to achieve your goals. For example, someone who thinks “I can’t do it” or “What’s the point of fighting, I’ll always be fat” will have a much harder time losing weight. This is another reason why it is important to identify an emotion and try to transform it. Sometimes difficult emotions and constant worries about calories make a person eat even more. But there is a way to break this circle and start a new, strong line.
Problems with self-esteem: what to do?
You need to start with self-love. If you're upset about your body, look at your talents and accomplishments.
From the series "Glee"
Another way to understand self-esteem is to set goals and achieve them. If you're trying to lose weight, set yourself a goal to change behavior rather than focusing on the pounds. Determine small, feasible steps on the way to your goal and monitor your progress. For example, pack a healthy lunch one day a week. The support of other people will help you believe in yourself. Tell them how you feel, and let them tell you how they can help you (even if the help is only that they listen to you and try to understand).
Read also: 13 questions about sex that our children are afraid to ask us, but we must answer them
The doctor is another source of confidence. Make an appointment with your doctor to talk about how you are coping with the problem and ask for advice about exercise. Your doctor may also refer you to a nutritionist to help you create a diet and diet plan.
Depression in obese teenagers
When confidence and self-esteem drop, it becomes more difficult to fight those hated pounds. Therefore, it is not surprising that those who set foot on this path are often disappointed in themselves and plunge into depression. If you think you are depressed, don't be silent! It is especially important to tell your parents or someone you trust about this if you are haunted by thoughts of death and suicide. No one doubts that living with extra pounds is difficult both physically and mentally. But there are always ways to learn to be happy, acknowledge your emotions, think positively and find support from loved ones. And it is this belief in the best and in yourself that will help you cope with your problematic weight. Source: www.kidshealth.com
Read also: If the child is too fat: advice to parents
Read also: How to survive adolescence: advice to parents from a psychologist mother
Read also: Anorexia in a teenager: causes and help
Ways for teenagers to lose extra pounds
Organized nutrition contains such concepts as “dietary regime” and “healthy foods”. About 50 percent of success depends on proper and healthy nutrition. The remaining 50 consist of regular independent physical education or training under the competent guidance of a trainer.
At 14 years old, appearance and the attitude of peers are of great importance. If a child is forced to endure ridicule, his psyche is formed with deviations, complexes are formed that move into adult independent life.
Parents should explain to their 14-year-old child that physical education will help get rid of excess weight, and then from offensive jokes towards his still imperfect appearance. A boy will only be able to lose weight when he begins to combine an active lifestyle with proper nutrition, not limiting himself to sports training alone.
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A 14-year-old teenager is usually too lazy to constantly go to training. In this case, the optimal solution would be a variety of physical activities, which include cycling and rollerblading, outdoor team games, swimming, hiking and regular walks.
If you have already decided together how to lose weight for a 14-year-old boy, start planning events, trying to meticulously adhere to the implementation of each point. Weighing yourself in the morning and sleeping for eight hours, which has the same effect on fat formation as poor nutrition, should become a healthy habit.
Experts say that the correct course of the weight loss process entails the destruction of one kilogram per week. For the body at 14 years old, this indicator is safe and does not entail negative consequences. At the same time, weighing is a good way to monitor the appearance of results, and losing weight becomes much easier.
How to remove belly fat
Girls in adolescence are especially distressed by their small tummy, which protrudes slightly forward. You can get a flat stomach at home in a few months. See also - how to lose weight after 50 years for a woman with menopause. First of all, it is necessary to adjust your diet and activity patterns. If the energy consumed through food is consumed per day, then fats will not accumulate, and the belly will stop growing.
READ How to lose weight at 46 years old - nutrition tips
To get rid of accumulated fat, which reminds you of itself in the form of sides and an enlarged belly, you need to increase physical activity. It is enough to do aerobics, dance 3 times a week, or start running in the morning. And in order for your tummy to become flat and your waistline to be beautiful, you should do exercises to strengthen your abdominal muscles.
At the age of 14, a girl’s body begins to undergo changes. If, from this age, the given instructions become the basis for her future lifestyle, then in the future she will have a beautiful, slender figure, and the problem of excess weight will never stand in her way.
Weight loss strategy during adolescence
If parents notice the presence of extra pounds in their child and are thinking about how to lose weight for a 14-year-old boy, first of all they need to find out the reasons for such changes in his body.
Obesity is not always a consequence of overeating. Dramatic changes in hormonal levels can affect any system of the child’s body and cause a malfunction in its functioning. To optimally adjust weight, you do not need to put a person on a diet. First, you need to develop therapeutic measures in combination with nutritional therapy.
List of reasons causing obesity in 14-year-olds and adults:
- problems in the digestive system,
- diseases of the cardiovascular system,
- endocrine system failure,
- other reasons.
The rapid onset of fatigue should alert parents: fatigue may occur due to health problems. A 14-year-old teenager does not want to play sports due to daily fatigue, and excess weight is the result of an as yet undetected problem.
If parents decide to put their overweight child on a diet, first they must consult a doctor and undergo a diagnosis. In the absence of pathologies, the guy needs to clearly explain all the dangers that excess weight entails, and why he needs to lose weight.
If a rapidly growing person does not understand the purpose of his parents trying to limit him in eating goodies and insisting on following an unusual daily routine, good results should not be expected. It is impossible to solve the problem of excess weight with the active opposition of a young man. Without realizing the need for sacrifice, it will be difficult for a boy who is already quite old to comply with a strict daily routine and diet. And having pocket money makes it possible to buy food on his own and calmly destroy the harmonious plan according to which he should lose weight.
READ How to lose weight for a 16 year old guy
If parents try to find compelling arguments for the need to lose weight, conduct a detailed examination and feed the child correctly, he will quickly lose extra pounds.
How to lose weight at 14 years old girl
How to lose weight for a 13 year old girl:
During adolescence, the body is rebuilt and is in great need of many vitamins and microelements, which it receives from food. Therefore, the method of combating excess weight, which is called a diet, disappears by itself. If you ignore the recommendations and still try this method, you can end up with many health problems. The principle of weight loss should be based on the following:
How to lose weight at 14 years old girl
- healthy food;
- drinking plenty of water;
- fractional meals;
- reducing portion size.
Important! Eating very little food can lead to anorexia.
It is advisable to remove high-calorie foods from your daily diet. These include: smoked foods, baked goods, fatty foods, too sweet. If you can’t give up treats altogether, then you need to reduce their intake to a minimum. Instead of a burger, it is better to give preference to a light salad and fruit. It is advisable to chew slowly, since the feeling of fullness comes no earlier than after 20 minutes. after eating. If you eat quickly, there is a risk of overeating, so eating your portion slowly will ensure that you feel full faster.
You need to drink a lot of water - about 1 liter per day. It helps speed up metabolism and remove toxins from the body, which affects the speed of breakdown of unnecessary fat deposits. Also, this amount of liquid has a beneficial effect on skin health and can get rid of acne and blackheads. If you can’t immediately accustom your body to this amount of water, then you need to do everything gradually: drink half a liter for the first couple of days, and then gradually increase the volume. After several weeks of this regime, the body itself will require the required amount of water. Just don’t drink food with food, as this significantly slows down the digestive process and the breakdown of fats. It is recommended to drink liquid 1 hour before meals or an hour and a half after.
Important! Sugary drinks and sodas should be completely excluded from the diet. There is nothing healthy in their composition, and the presence of a huge amount of sugar leads to an excess of consumed calories.
You need to eat often, but little by little. This will help avoid bouts of severe hunger and ultimately overeating. You should choose small portioned plates so that there is no feeling of lack of food. Smaller portions will help reduce the likelihood of overdoing it on calories in one meal. For snacks, it is better to take fruits or yoghurts instead of cookies and chocolate. Eating 5-6 times a day is quite normal, the main thing is to eat a little at a time.
Diet features
There can be no clear solution to the problem of how to quickly lose weight for a 14-year-old boy. A strict diet and hunger strikes are contraindicated for a growing body. Through nutritious nutrition, a child receives sufficient energy to lead an active lifestyle, which includes long lessons at school and mental activity, sports activities and communication with peers.
An active metabolism occurs in the teenage body, so losing a few kilograms is possible only by changing the menu and methods of preparing dishes.
What a teenage diet should look like
If you follow the principles of proper nutrition for just one month, your weekly loss will be about two kilograms. A 14 year old's diet should look something like this:
- For breakfast, be sure to eat 250 grams of porridge and drink tea with honey.
- During lunch, it is good to eat a handful of walnuts, almonds or peanuts with a mug of low-fat kefir.
- Lunch consists of the obligatory 200 grams of soup, for example, you can cook borscht or a not too rich soup with mushrooms in beef broth. The second dish should contain proteins. For example, a 150-gram portion of mushrooms with boiled rice and 100 grams of finely chopped fresh vegetables. Instead of tea, you can offer your child fresh fruit compote.
- For an afternoon snack, feed the boy any fruit, except bananas that are too high in calories; for example, a couple of apples, a large grapefruit or an orange satisfies hunger well.
- Dinner should also contain protein, so you need to prepare a 200-gram portion of fish or meat. As a side dish, 150 grams of vegetable salad seasoned with vegetable oil is suitable.
If a child has developed the habit of eating all meals only with bread, you can offer him dried slices or crispy bread from the store.
READ How to lose weight quickly for a 13 year old boy
Sample menu for a teenage girl
- Breakfast: oatmeal on water with honey and walnuts, a sandwich of bread and cheese, a cup of tea or coffee without sugar.
- Lunch: a slice of bran bread with a piece of chicken pastrami, a banana or an apple.
- Lunch: vegetable puree soup, meatballs with a side dish of boiled buckwheat, fresh vegetable salad.
- Afternoon snack: cottage cheese casserole with berries, green tea.
- Dinner: Chinese cabbage salad with tuna, egg whites and tomatoes.
- Before bed, a glass of fermented milk drink: kefir or natural yogurt.
This is interesting: an example of a proper diet for losing weight for a week.
How to lose weight for a 14-year-old boy without restricting basic nutrition
You still have to remove from your regular diet:
- All products containing sugar. Even sweeteners will slow down the process and prevent you from losing weight.
- Carbonated drinks, which are replaced by honey and dried fruits as a source of glucose.
- Fried foods are completely excluded. Only boiled and steamed foods are acceptable. If the dishes are baked, then you will have to give up your favorite golden brown crust.
Breakfast should start with any porridge, except semolina, and tomato juice.
Meals should ideally be five meals a day, in the form of small portions, a fifth of which are proteins in the form of dairy products, lean fish and meat. Eggs are necessary on the menu, but their abuse is dangerous, so dishes from them can be prepared no more than twice a week.
You need to avoid snacking on the go. Fresh vegetables, berries, fruits should form the basis of nutrition. Sometimes you can hear from modern nutritionists advice to add goji berries to the food of a teenager on a diet. This is a good recommendation, because these berries contain a lot of microelements necessary for a growing body. Although many useful substances are found in any other berries, as well as in fresh vegetables and fruits.
How to lose weight for a 13 year old child: the reason for being overweight
Any child is part of a system that makes up his entire family.
And the younger he is, the more dependent he is on his parents’ habits, including food habits. If parents run off to work without having breakfast, then, as a rule, their children do the same.
The whole family is used to having a late dinner in front of the TV, and also loves fried foods? And why are you surprised when you look at the scales on which your child is standing?
This is how children, looking at adults, acquire a harmful eating pattern. They learn to live by repeating after you. And when a child at school buys chips instead of porridge, before scolding him, think about it - what are you eating? Is it always only what is useful?
If you think that your child needs to lose weight, then know that he cannot cope with this problem alone; at this age he is not yet independent enough. Help him, start with yourself and walk this path together.
Increasing physical activity
An overweight teenager needs to exercise a lot to burn off calories and become attractive and healthy. But it must be remembered that too intense sports activities with great physical exertion can weaken an organism that is not accustomed to it. Any type of activity is welcome, as long as it lasts at least three hours a day.
The teenager needs:
- climb the stairs home,
- walk to school and other places,
- do not miss physical education lessons,
- play football, volleyball and tennis in the yard with the guys,
- swim in swiming pool,
- regularly visit the sports section.
The last point is an ideal way for a teenager to lose weight. In addition, we must never forget that boredom and inactivity lead to overeating.
A teenager should engage in interesting and active activities, including useful work, and he will not have to replace his hobby with a portion of his favorite food.
Comments: 0.
- megan92 () 2 weeks ago
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- Daria () 2 weeks ago
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- megan92 () 13 days ago
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- Daria () 12 days ago
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- Rita 10 days ago
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- Rita 10 days ago
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- Guest A week ago
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- Alexandra (Syktyvkar) 5 days ago
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- Julia87 (Novosib) 4 days ago
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I recently watched a program on Channel One about losing weight. There they talked about this X-Slim, boasted that we had created the best weight loss product in the world.
- Alina Yesterday
I regularly order (usually in the spring) to bring my figure into a human form before summer. This thing always helps...
- LECH (GROZNY) Today
ALINA HOW MUCH HAVE YOU MANAGED TO TAKE OFF. THANKS FOR THE ANSWER
