Carry excess Weight in your stomach and thighs can be uncomfortable and detrimental to your self-esteem, especially in your teenage years, when the body image has a profound impact on your self-esteem. However, simple changes in your eating habits and regular exercise can help you take advantage of your young metabolism and lose weight. Although you can not aim at your abdomen and legs to lose weight, you can lose weight throughout your body to have a smaller stomach and thinner thighs as a result.
Reduce the number of calories you consume each day by 500 to create a calorie deficit and safely lose 1 pound per week. Eat more plant-based foods such as fruits, vegetables and whole grains, and reduce your intake of sugary and fatty foods.
Eat breakfast every morning and continue to eat healthy foods every three or four hours to get an early metabolism keeping it going throughout the day. Eat constantly so that your body keeps burning calories and does not go into starvation mode, which will cause you to store fat.
Control the size of your portions, eat only when you're hungry and only eat the amount you need to feel satisfied. Use the appropriate sizes of bowls and plates to help moderate your portions instead of eating from the bag or container, which would make it hard to know how much you ate. Choose bags and containers for individual portions when using a plate is not possible, such as at a sports game or school social event.
Participate in no less than 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week to burn fat and lose weight.
Choose exercises and activities that you like, join sports teams or participate in your physical education class at school to make sure you remain active throughout the week.
Do bodyweight exercises, such as push-ups, sit-ups, and lunges to build muscle throughout your body, as building more muscle helps you burn calories faster and you You will leave with a firm belly and toned thighs once you start losing fat.
Choose sports and physical activities you can do with your friends to help keep you motivated and have fun.
Record your weight loss progress each week to be encouraged to continue working hard.
Set small goals and enjoy the reward once you've arrived.
Give yourself days off from training and cheat days off your diet so you do not get stuck.
Consult your doctor before starting any exercise program or diet.