Obesity in teenagers – how to get rid of belly fat for teens

According to WHO, the prevalence of overweight and obesity among children and adolescents aged 5-19 has risen dramatically from just 4% in 1975 to just over 18% in 2016. Although excess fat is formed throughout the body, it is most noticeable in the abdomen – largely through the work of hormones responsible for storing excess carbohydrate energy.

Fortunately, it is much easier for a teenager to remove the stomach than for an adult. Studies show that before the age of 21, the metabolic rate is maximum – which helps to burn fat with minimal effort. However, in order to remove the stomach, first of all, you will have to reconsider your eating habits.

How to get rid of the belly of a teenager?

A key reason teenagers grow belly fat is excessive calorie intake – plus, a love of sweets. Candy, chocolate, pastries, soda, and fast food – these products can disrupt metabolism, provoking weight gain.

In turn, obesity in adolescence easily leads to the development of more serious diseases – ranging from joint problems to diabetes. Unfortunately, it is much more difficult for an adult to get rid of them than at 14-18 years old.

The role is also played by the fact that the presence of a large belly negatively affects the posture of adolescents – stretched abdominal muscles change the distribution of the load. There is a curvature of the spine and other disorders (for example, tilting the pelvis forward).

Exercise and hormonal levels

Gaining excess weight in the abdomen may be associated with a deterioration in the sensitivity of body tissues to the action of the hormone insulin. This phenomenon is often caused by excessive consumption of sugar and fast carbohydrates – leading to the development of diabetes in the future.

Regular physical activity helps to maintain a normal body response to insulin – and also has a positive effect on muscle parameters. In boys, strength training leads to an increase in testosterone, the hormone responsible for burning fat.

Why does fat grow in the lower abdomen?

To clean the stomach, a teenager, first of all, needs to remember that food is fuel for the body and not a source of entertainment. The sooner proper nutrition becomes a habit, the easier it will be to maintain a stable weight – not to mention staying healthy.

Juices, sodas, sweets, and snacks (such as chips or crackers) are foods that are almost entirely “empty calories”. In order for the boy to get rid of fat on his stomach and get visible abs, you need a complete diet – cereals, vegetables, and various sources of protein.

Excessive consumption of refined carbohydrates and saturated fats by adolescents is closely associated with metabolic disorders and weight gain, primarily in the abdomen.

How to give up sweets?

It is known that children do not like the taste of vegetables – they find them excessively bitter. With age, taste habits change – sweets begin to seem overly sweet, and broccoli – pleasantly crunchy. In order to remove the stomach, a teenager can tune in to this change in taste in advance.

The athletic taut figure is not only the result of training but also a consequence of constant control over the consumption of sugar and animal fats. It is impossible to build muscle and make a relief press, eating chocolate, ice cream, and hot dogs.

How can you get abs as a teenager?

In order to get rid of the stomach and visible abs, a teenager needs to sincerely love playing sports – and not look for magical exercises that promise results in a week. Moreover, the creation of an athletic body is easiest to start at the age of 16-18 years.

Once the boy understands exactly how physical exercise changes his body, there will be no turning back to the “sofa” lifestyle. For example, horizontal bar exercises are great not only for increasing height but also for expanding your back and shaping a powerful figure.

In turn, motivation helps as the presence of friends with whom you can play sports. In fact, removing the stomach and getting abs is not so difficult – the first step in this process will be the most important. Plus, making the decision to never suffer from being overweight as an adult.

Being overweight and self-confidence

It is important to mention that the presence of a belly and noticeable excess weight lowers self-esteem. The teenager becomes more withdrawn – instead of playing sports with friends, spending leisure time at the computer. Which, again, leads to a decrease in activity levels and exacerbates obesity.

The main advice, in this case, is to remember that millions of teenagers in the world face similar problems. Despite the fact that it is impossible to remove the stomach in a week, a noticeable effect will appear after a month of following proper nutrition – while the exercises will strengthen the abs.

How to train abs?

The most honest answer to the question of how to get visible abs (which the author of this article would give himself as a 16-year-old) is to start training it for 10-15 minutes every day for 8 weeks. It may not be that “magic 5-minute workout” – but it works.

Plus, well-defined abdominal muscles require a serious attitude to nutrition and regular aerobic training – however, it all starts with proper posture and the ability to involve various sections of the muscles of the body in work. That is why in adolescence, training abs is as simple as possible.

In order for a teenager to reduce the stomach and get visible abs, it is important to first change their eating habits – and only then proceed to exercise. Ultimately, at the age of 16-18, it is much easier for a boy to change his body and improve his figure – permanently getting rid of excess weight.