Girls want to be beautiful and look good from a very young age. Obesity concerns not only adults, but also children and adolescents. Due to severe hormonal disorders, poor nutrition and lack of physical activity, they very often become overweight.
Features of the adolescent body at 11-13 years old
At this age, the first significant changes begin to occur in the child's body. The teenager is growing rapidly, his nervous system is improving. During this period, character is very often formed. Teens can be sensitive to any stressful situation. This is due to hormonal imbalances. They categorically do not accept criticism, can be aggressive, and often do not take into account the opinion of their parents.
The lack of a proper family nutrition system greatly increases the likelihood of becoming overweight. If the mother is obese in the family, 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 adolescents are more likely to suffer from diabetes, they may have high blood pressure, and serious cardiovascular diseases.
The basics of proper nutrition for weight loss
The diet for a teenage girl should be very different from any of the diets that are appropriate for adult women looking to lose weight. The girl's hormonal system has not yet stabilized. From the age of 11, the first chemical hormonal reactions begin to start 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:
Avoiding all foods high in sugar. These include sodas, bagged juices, chemical sweetened yoghurts with various additives. The intake of huge amounts of sugar (glucose) leads to a rapid spike in insulin. This special hormone is needed for glucose to reach muscle cells and the brain. They are the ones who need such nutrition in the first place! Excess insulin converts glucose into fat.
Limiting the use of fatty, smoked, salty and fried foods. Fatty foods are very high in calories, which contributes to the appearance of belly fat. Smoked and salty foods increase the appetite. It is these dishes that you can eat several times more. Overeating leads to obesity very quickly. Food fried in oil is very high in calories and calories are easily stored on the thighs and buttocks.
Food should be taken at least four times a day. Ideal for a teenage girl will be five meals a day: breakfast, lunch, lunch, afternoon tea and dinner. Such a regime will avoid possible overeating. Be sure to control the amount of food eaten. It is very good if it does not exceed 250 - 300 g.
For lunch and afternoon tea 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 trace elements necessary for active growth. Berries and fruits always give the body what it needs so badly (especially in the spring-summer season). In winter, you can eat frozen foods. When properly frozen, all vitamins and beneficial properties are perfectly preserved in them.
- Drink plenty of clean water. It cannot be replaced with sugary drinks! After them, you usually want to drink much more. This is due to the excessive intake of glucose, which provokes thirst.
What products are better to add to the menu?
A teenager's diet should be harmonious. You can also make a menu at home. If your weight exceeds 80 kg, it is better to seek the help of a specialist. After a full examination, a nutritionist will make a competent diet for the girl for several weeks in advance. During treatment, he will control everything, observe the process.
You can't lose 10 kg in a week. After such diets, the resulting result disappears very quickly. All kilograms are gained again, taking a dozen new ones. For physiological weight loss, doctors suggest diets that reduce weight by 500-600 g per week.
The basis of a teenager's diet should include high-quality products, preferably without various chemical additives. Poultry, fish and seafood are the main proteins needed on the table every day. Protein is the building block for all cells in the body. Without it, normal growth and development of a young organism is impossible.
Dairy products - an important component of the nutrition of adolescent girls. Fresh curds, yoghurts and kefir must be included in the diet. They are rich in protein, calcium. The latter is essential for strengthening bones and nails. Calcium deficiency often leads to the development of dental caries.
Porridge, durum wheat pasta - the second basic components of any healthy eating pyramid. The share 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 helps to maintain a feeling of fullness, which means that you will not want to eat something harmful and high in calories in a hurry.
Fats are also essential in our diet. They provide the body with sufficient energy. It is better to give preference to healthy vegetable fats.
Girls are encouraged to eat 1-2 avocados a week. This tropical plant contains a huge amount of vitamin E. After eating it, nails grow faster, hair becomes fluffy and shiny, the skin is cleared of acne and other inflammations.
Vegetable salads should be seasoned with vegetable oil. Olive oil is very remarkable in composition, girls should definitely include it in their diet. Nuts are a great source of healthy fats. They should be consumed in small quantities. They are very beneficial for the functioning of the brain and nervous system.
What products do not add beauty and health?
Because of their age, teenage girls often go to extremes. Many in pursuit of a slim figure limit the intake of food into the body. After a while, it may form serious mental illness - anorexia. This is a very dangerous condition, it requires compulsory medical intervention.
Often teenagers are very dependent on the opinions of others: their psyche is very labile. They tend to copy many of the behaviors. They take the person they like as a model, build in their imagination the image of an idol. It's good if this is a positive example. Otherwise, the situation is very sad.
Children often copy the habits of foreign stars or become victims of advertising.
Abuse of fast food and junk mil (from English junk meal - junk food) leads to rapid obesity. The thighs, abdomen and buttocks are rapidly getting fat. The figure takes on a vague outline. It is especially dangerous that such food is highly addictive.
Any high-calorie fatty food is delicious. Tongue receptors get used to it, remember the taste. After eating such food, a large amount of joy hormones - endorphins - is released in the brain. When a girl stops eating fast food, her brain insists on it, and this happens over and over again. It is important to understand here that it is not the body that asks for, but only a strengthened old habit is manifested. A reflex to get rid of. Proper nutrition for several months gets rid of bad habits that led to obesity.
How does exercise help?
Burning excess fat is a difficult task (especially in cases where its amount in the body is exceeded). 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 fitness).
Charging
If you have never played sports before, this is where you should start. You can choose exercises yourself. Be sure to warm up your muscles before exercising. It is recommended to walk or run for 15 minutes quickly.
In the warm season, it is better to go outside and walk quickly. This is called a cardio exercise. It allows the body to warm up quickly and starts the metabolic process. After cardio, you should do some abdominal or leg exercises. Charging is best done before breakfast.
Visiting sports sections
This is a great way to combine physical activity with positive emotions. The main thing is to find a sports destination to your liking. Choose what you like best! Swimming, running, or playing basketball are equally good. The main thing is that after a workout you feel energized and in a good mood!
Sport
Teenagers with good physical fitness can go in for professional sports. Such activities strengthen the immune system, make the child more resistant to stressful situations, develop endurance and temper character.
When planning to take a decision to go in for professional sports, it is recommended to be examined by a doctor. He will reveal hidden contraindications and will be able to tell which sport will be more useful for the child.
The girl's health must be protected from an early age. A balanced diet and regular exercise will help you lose weight. Proper nutrition will increase and preserve your beauty for many years!
