Most teens can get rid of belly fat by increasing their physical activity and incorporating a few simple dietary protocols. For example, the kinds of foods you eat and when you eat them determine how much body fat you store. Teenagers enjoy a faster metabolism than adults and are usually able to eat more of the foods that lead to excess body fat. However, there is an alarming trend of obese and prediabetic adolescents in the United States. Follow a few basic guidelines to get rid of belly fat and keep it off for life.
Step 1
Increase your physical activity. This does not mean that you need to go jogging or spend your time on a cardio machine at the local gym. Get outside and enjoy the weather by biking, swimming or participating in recreational sports. Even walking 30 minutes, three days per week can help you burn extra calories to get rid of belly fat.
Step 2
Try some body weight resistance exercises. Weight training is somewhat controversial for teens who have not finished growing. However, you can do push-ups, sit-ups, pull-ups and body weight squats to get an anaerobic workout for your muscles. This is an effective way of targeting belly fat, according to "Combat the Fat" author Jeff Anderson.
Step 3
Clean up your diet by swapping out foods that easily store as body fat for ones that promote fat burning and healthy weight management, says Mackie Shilstone in "The Fat Burning Bible." Rather than refined carbohydrates like white rice, white pasta and white bread, choose brown rice, whole-grain pasta and bread and/or sweet potatoes. Substitute leaner cuts of meat for those high in saturated fats. Take in some healthy fats from fish, olive oil, peanut butter and nuts and seeds.
Step 4
Incorporate healthy snacks between your three main meals of the day. Fresh fruits, vegetables, almonds or other nuts and yogurt make excellent and delicious snacks. "The Abs Diet," by David Zinczenko, recommends these foods because they contain a lot of vitamins and minerals. Moreover, the antioxidants can improve overall health and promote fat burning.
Step 5
Cut out many sources of refined sugars such as soda, cookies and processed snacks. Especially be on the alert for a sugar substance known as high-fructose corn syrup. It finds its way into many processed foods and can promote body fat storage in trouble areas when overconsumed.
Step 6
Limit your junk food intake late at night. During the daytime your body can use many of these calories for energy. However, at night your body is inactive during sleep and is more likely to store the calories as body fat. Stick to healthier snacks that contain some protein, healthy fats and/or low-glycemic carbohydrates.
Tips and Warnings
- Increase physical activity gradually to avoid overdoing it or injuring yourself.
- Never take in fewer than 1,200 calories in a day, which can actually slow down your metabolism, taking you further away from your goal.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Abs Diet"; David Zinczenko; 2004
- "Muscle & Performance"; "Lean in Less Time"; Eric Velazquez; February 2010
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