How Can A 13 Year Old Girl Lose Stomach Fat?

Belly fat is more than just a cosmetic concern for a 13-year-old girl. The deep visceral fat in the belly can also lead to serious complications such as type 2 diabetes, high blood pressure, heart disease and breast cancer. Fortunately, it is completely possible for a teenage girl to lose belly fat with a few dietary and fitness adjustments.

Dietary Adjustments

Because one pound of fat equals about 3,500 calories, you have to eliminate about 500 calories from your daily diet to lose one pound per week. Do this in a healthy fashion by avoiding fried or fatty foods, picking low-fat dairy products and adding vegetables and fruit to every meal. Pay attention to nutrition labels to help monitor daily calorie intake. Although they are plentiful at school and at home, avoid sugary beverages such as soda pop, which add calories without any nutritional benefit.

Physical Activity Adjustments

Exercise or participate in physical activity for at least 60 minutes most days of the week. Do any type of activity that you like such as softball, cheerleading, dancing or bike riding. Challenge your body by trying out a new high-intensity activity such as swimming or kickboxing. This will help boost the amount of calories and belly fat that your body burns. Limit sedentary activities such as television, computer or video games to two hours or less a day.

Involve the Entire Family

Work as a family to lose stomach fat. Parents are strong role models whose attitudes and behaviors about health critically affect child development. Cook healthy meals together, eat at the table in order to better pay attention to each other and your food and take a walk around the block or play a game of catch after dinner. Support and encourage each other to lose belly fat and extra body weight in general.

Warnings

Focus on changing your eating and fitness habits long-term during your teenage years to lose belly fat rather than going on a diet. The KidsHealth website warns that diets can be dangerous for a 13-year-old, robbing you of necessary calories, fat, vitamins and minerals needed for your body to operate properly. Diets are also difficult to maintain and can lead to binge eating when you become too hungry. In addition, weight gain typically reoccurs as soon as you start to eat normally once again.