Cutting weight is beneficial for all ages. However, losing belly fat as teenager isn’t a walk in the park. One time, you are having your perfect body ,next you are searching on how to cut belly fat fast. But, how much belly fat is normal for a teenager?
In fact, one study found that only 30% of teenagers are in the healthy weight range (BMI of between 18.5 and 25). Even if you are in the healthy weight range, there is still no such thing as an “ideal” weight. Even though girls tend to have less body fat than boys, both genders should strive for low levels of abdominal obesity because it can increase their risk of serious health problems like type 2 diabetes and heart disease.
Teens want to fit in with their peers and avoid being ostracized for being different or different from others as well. For example, trying to lose weight can be isolating . You might feel like no one understands your struggles or supports you when they see you trying hard to stay healthy. This article explores in details about teenage fitness and health.
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What is Belly Fat?
Belly fat is the visceral fat around the abdomen, also known as “belly fat” or “abdominal fat”.
Belly fat can be visceral or subcutaneous. A lot of people confuse tummy fat with Subcutaneous fat. Subcutaneous fat is really easy to see and notice. It can be located under arms and legs. Visceral fat can not easily be seen.
Why is Teen Belly Fat Bad ?
Belly fat is dangerous for a number of reasons. First and foremost, it is highly resistant to losing. Researchers have found that it is actually easier to lose lean muscle tissue than it is to lose belly fat.
In fact, in scientific studies, participants have been able to lose up to 50% of their belly fat only by completely changing their diet. Second, belly fat is linked to many serious health problems.
Excess belly fat is one of the causes of type 2 diabetes, heart disease and certain types of cancers. It can also cause increased inflammation in the body, which can lead to osteoarthritis and other health issues.
Finally, excess belly fat is highly visible, making it an obvious sign of “not being fit”. Being unhealthy and unfit will affect your self-esteem and make you less likely to pursue activities that you may have loved had you been healthy.
This means you are putting your future in jeopardy.
How Big Should a 14-Year-Old Boy’s Belly Be ?
A stomach is elastic, muscular and lies below the diaphragm. An empty or hungry stomach can be 4 to 5 inches wide and 7-11 inches long.
How Much Calories Should Teens Eat?
According to living strong ,a 10 year to 14 boy should consume about 1,700 to 2,500 calories per day and 2,500 calories to 3,300 calories for 14 years to 18 years old boys.
Teenage girls s between 11 years and 14 years should consume 1,700 calories to 2,300 calories. 14 year old teenage girls to 18 year olds should eat roughly between 1,800 calories to 2,400 calories
Classifications
- Teenagers are categorised in groups;
- Pre-teenagers( 10-12 years)
- A teenager(13-16 years)
- Last set of teens(17-19 years)
Puberty
Puberty is inevitable for any teen. This is the period the body under goes changes and transition into adulthood. For teen girls, breasts develop , hips widen and hips enlarge. For boys, masculinity increases and height.
How Much Height and Weight Should a Teenager Have ?
Teen Boys
The answer depends on a few factors such as age. A normal weight for a teen boy depends on age range.
- 12-13 year old boys can be 58-63 inches tall and weigh 80-100lbs.
- 14-16 year old boys can be 63-66 inches tall and weigh about 105-125lbs
- 17-19 year old boys can be between 67 to 70 inches tall and weigh about 130lbs to 160lbs.
To a specific height and weight , use the centers for disease control calculator or consult your health care giver.
Teen Girls
- 12-13 year old girls can be 59-64inches tall and weigh 90-105lbs.
- 14-16 year old girls can be 64-67 inches tall and weigh 110-120lbs
- 17-19 year old girls can be between 67 to 70 inches tall and weigh about 130lbs
How Much Belly Fat is Normal for a Teenager?
Health experts do not have an exact number for how much fat is normal for a teenager. This is because there is no specific healthy weight for a teenager. The healthiest weight for an adolescent is different for every person. For many people, this will be far from their ideal weight.
In fact, one study found that only 30% of teenagers are in the healthy weight range (BMI of between 18.5 and 25). Even if you are in the healthy weight range, there is still no such thing as an “ideal” weight.
What’s important is finding a healthy balance between what you eat and how active you are. You can use calorie calculator to find out if you are getting your calories right. Remember, healthy weight is different for everyone.
Factors That Cause an Increase in Teenage Belly Fat
There are many factors that can increase your risk of being overweight or obese as a teenager.
Some of these factors include genetics, lack of access to healthy food, lack of sleep, stress, poor lifestyle habits (such as not getting enough exercise), and poor nutrition.
Teenage girls who are struggling with weight issues should be extra careful about their dietary habits. A poor diet may lead to an increase in belly fat and an increase in unhealthy eating habits, including a decline in meal frequency, portion size, and quality.
Exercises to Lose Belly Fat for Teenage Girl
Doing belly fat exercises can be a great way to lose belly fat. Belly fat can be hard to lose, but these exercises will help you get rid of it;
1.Belly Dancing
Belly dancing is one of the most effective ways to lose belly fat and tone your abs. It also helps with weight loss and the exercise is fun. You can dance to any music and you don’t have to be good at it either!
You will feel more confident after a few weeks of doing this exercise on a regular basis, so if you want a great workout that also makes you feel good, then belly dancing is the way to go!
Related Reading: Does Belly Dancing Burn Belly Fat ?
2.Swimming
Swimming is another activity that will help you lose belly fat in no time at all!
Swimming is an excellent cardio workout and it’s easy on your joints too which makes it ideal for those who suffer from joint pain or arthritis. You can swim laps in your local pool or take swimming lessons at your local leisure centre!
If you’re not sure where to start then ask a friend or family member if they would like to go swimming with you as it makes exercising together much more enjoyable!
Related Reading: Is Swimming Good for Losing Belly Fat?
3. Squats
Squats are one of the best exercises for losing weight and getting rid of belly fat. They are an all-around exercise that will help you lose weight in other areas as well as your stomach area.
To do this exercise;
- Stand up straight with your feet shoulder-width apart
- Squat down until your thighs are parallel with the ground.
- Then rise back up again until you return to standing position again.
Related Reading: Do Squats Help Tone Or Shrink Your Stomach?
4. Crunches
Crunches are another great exercise for getting rid of belly fat quickly because they target this area specifically when done correctly.
To do crunches correctly;
- Lie on your back on a mat or carpeted floor with your knees bent at 90 degrees and hands behind your head holding onto elbows (or hands if no object available).
- Raise your shoulders off the ground while keeping your lower back (pelvis) on the floor throughout entire movement (don’t let pelvis come up too high or move side-to-side during movement). Lower yourself back down.
Related Reading
How Many Crunches Should I do to Lose Belly Fat?
Exercises to Lose Belly Fat for Teenage Boy
Exercise is an important part of losing belly fat and getting a six pack. Here are some beginner-friendly exercises to help you get started.
Push ups
Push ups are one of the best exercises for building muscle in your chest, shoulders and arms. They also work your core muscles as well as your triceps (the backs of your arms).
To do a push up;
- Get down on all fours with hands shoulder-width apart and elbows bent at 90 degrees.
- Lower yourself down until your chest nearly touches the floor then push back up until arms are straight again.
- Repeat 10 times
Squats
Squats strengthen your lower body muscles and improve your posture by working out the muscles in the front of your legs and hips as well as strengthening your core muscles. To do a squat, stand with feet hip width apart then bend knees until thighs are parallel with floor then straighten back up again
Sit-Ups
Sit ups work out the abs by strengthening them while also strengthening other core muscles such as those in the lower back. Start by lying flat on back with knees bent and feet flat on floor then raise upper body off floor while keeping back flat against ground
10 Healthy Ways to Lose Belly Fat As A Teenager
1. Cut Back on Sugar
The best way to shrink belly fat as a teen is to cut back on sugar. Teas, sodas, fruited drinks and energy drinks are all made of sugar. According to health.com, high levels of sugar can increase risk of getting diabetes, acne and tooth decay.
For a teen that wants to get rid of belly fat, it is advised to consume less sugars and change eating habiits.
2. Exercise
As a teenager, you do not have to get a an expensive gym membership, bike or fancy equipment. A simple 30 minutes walk can be effective in reducing belly fat. You can also try activities such as hiking, jogging, swimming or yoga.
Doing activities you love will boost weight loss. Additionally, if you prefer a little engagement. Include weights in your workouts to increase muscle mass. The best work outs can be weighted squats, lunges or weighted push ups. what ever works for you, just make sure you are sweating it all out.
3.Eat Nutritious Foods
Instead of focusing on the number of calories, eat foods that are rich in nutrients. As teens continue to grow, their body needs more nutrients than adults. Foods such as vegetables, fruits, grains and complete proteins all aid in weight loss.
For example proteins found in fish, eggs and beans will repair tissue muscles . This is recommended if you workout more.
4. Never Skip A meal
Skipping a meal may look like it will make you lose weight fast. Trust me, it doesn’t. Actually skipping a meal will lead to more food consumption due to hunger. Eating a nutritious breakfast is far better than skipping one. According to this report, teens that eat break fast lost weight compared to those that did not.
5.Drink Water
Staying dehydrated can lead to fast weight loss. Ideally replacing sodas, sugary drinks with water is not only beneficial for weight loss but it will also make your skin glow, reduce stress and increase productivity. Here’s an article that will best help you determine how much hot water you should be drinking for weight loss
6.Reduce Stress
Stress hormones such as cortisol can increase hunger and lead to weight gain. Doing activities as a teen such as yoga, walking, dancing, gardening and meditation can help reduce stress and boost overall health.
7.Get Enough Sleep
A good night sleep is really needed for maintaining a good body. Is it recommended for teens to get about 9-10 hours of sleep .
8.Do Not Restrict Calories
Restricting calories is something teens are made to believe causes weight loss. Truth is a teenager girl should not eat less than 1200 calories while boys should consume 1800calories a day.
Also, calorie restricting can also lead to eating disorders.
9.Eat More Fibre
Fibre helps you fill up. It also helps in bowel movement. Foods rich in fibre are; vegetables, nuts, beans and root vegetables.
10.Join a Support Group
Joining support group can help promote weight loss, There are various groups one can join . Whether it is a dancing class, a spinning class, yoga class or workout group is great.
Extra Exercises to Lose Belly Fat for Teenage Girl
Working out can boost weight loss by 40%. However, not all workouts are recommended. It is important to perform workouts that target belly fat /abdominals. These workouts will also tone tummy and increase flexibility.
These workouts are;
- Push-ups
- Weighted squats
- Donkey-kicks
- Lunges
- Mountain climbers
- Russian twists
- Sprawls
- HIITS
- Rowing Machine
Frequently Asked Questions
How to lose belly fat teenage girl fast?
As a teen. there are ways you can reduce belly fat fast. The best way is through diet and exercise. Avoid fad diets and include proteins , whole grains and vegetables in your diet. For exercise, workouts such as lunges, russian-twists-crunches , walking and push-ups will shred belly fat in less time.
You can start with low-intensity workouts such as running /jogging and later add strength training/ equipments to build momentum.
How many calories should I consume?
It is recommended for teenagers to consume not less than 1200 calories a day.
Can I reduce belly fat during puberty?
Yes, you can reduce belly fat during puberty? The best way is through exercise and diet.
How much belly fat is normal?
This can depend on a few factors such as height, age, eating habits and lifestyle. The best belly fat is unhealthy fat. Too much fat can accumulate in your skin and lead to severe health conditions such as heart attack, obesity, diabetes and stroke.
What should my diet consist of?
Your diet should consist of wholesome proteins, vegetables, whole grains , fiber and fruits.
Conclusion
This question, ‘How much belly fat is normal for a teenager?” is one that every parent will have to answer at some point. Whether a teenager is over weight or under weight, knowing the normal weight is important.
Your teenager can reduce belly fat and get back in shape by;
Doing regular exercises such as walking, crunches and Russian twists
Eating w ell balanced diet ( proteins, whole grains and vegetables)
Drinking enough water
Getting a good night sleep
The best advice we can give you is to eat healthy and exercise regularly. If you have trouble following these rules, you may benefit from talking to a health professional. If you are overweight or obese, you should be especially focused on following these rules.
There are many things that can cause your weight to go up as a teenager, including puberty, a change in diet, a lack of sleep, stress, poor lifestyle habits, and genetics. The best thing you can do is to keep a healthy diet and exercise regularly.
REFERENCES
Tips for teen diet :https://www.healthline.com/nutrition/weight-loss-for-teens#TOC_TITLE_HDR_18
Health Body Fat Percentage for a Teenager Girl: https://www.livestrong.com/article/379560-healthy-body-percentage-of-fat-for-a-teenage-girl/
Teen weight gain may mean more adult belly fat: https://www.reuters.com/article/us-teen-weight-idUSTRE53M44J20090423
12 Easy Tips For Teens To Lose Belly Fat Fast: https://www.vixendaily.com/fitness/easy-tips-for-teens-to-lose-belly-fat-fast/
How Can I Lose Weight Safely?: https://kidshealth.org/en/teens/lose-weight-safely.html
