Many teens struggle with excess fat around their bellies. Belly fat typically is a result of poor diet and lack of physical activity. Unfortunately, it can lead to many health problems, such as heart disease, cancer and diabetes. Teens who develop belly fat early can take the necessary steps to shed it and develop healthier lifestyle habits.
Cardiovascular Exercise
Spot reducing fat in one area of the body is impossible, but fat can be shed from the entire body, including the belly, by getting the heart pumping through exercise. According to the Center for Disease Control and Prevention, teens need 60 minutes of physical activity daily to remain healthy and maintain an ideal weight. Cardiovascular exercises such as soccer, basketball, football, track or even riding a bicycle will help lose inches in the midsection..
Muscle Conditioning Exercises
Resistance training exercises that tone and build lean muscle mass help lose belly fat. More muscle brings higher metabolism, making it easier to burn more calories even while the body is at rest. Muscle conditioning exercises such as lifting weights, pilates, yoga, pushups and situps tone and sculpt muscles. Perform muscle conditioning exercises two to three times per week. Talk with a physical education teacher or coach for more ideas.
Abdominal Exercises
Exercises that target abs won't get rid of belly fat, but they will sculpt and tone the underlying muscles, producing a leaner look. Traditional sit-ups, the plank and bicycle crunches will tone the "six pack" muscles and obliques. Work the tummy muscles three to four times per week, doing two to three sets of 25 repetitions of each exercise.
Diet
See results faster by modifying your diet. To lose weight, more calories must be burned than consumed. Heading to the vending machine between classes to grab a soda and a bag of chips will make it more difficult to lose belly fat. Pack healthy snacks and drinks, such as carrots, a banana, nuts and a bottle of water to keep calories in check. A bowl of cereal and fruit for breakfast and grilled chicken with vegetables for dinner are effective ways to eat and lose excess fat around the waistline.
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