How to get rid of belly fat for teens

Updated March 23, 2017

Excess fat collects in a variety of places, including your stomach in the form of a pot belly, love handles and general flab. It is not really possible to eliminate belly fat on its own. It is, however, possible to reduce your overall body fat percentage. Your body, when faced with exercise and calorie reduction, will uniformly burn fat from everywhere it is stored, from your face to your belly. So, to get rid of belly fat as a teen, you need to adjust your diet and routinely exercise.

Increase your protein intake until around 40 per cent of your daily calorie intake comes from it. Your protein should come from lower-fat sources like tofu, lean chicken breast and fish, not higher-fat, calorie-rich sources like bacon and pork chops.

Reduce your carbohydrate intake to around 40 per cent of your daily calorie intake. Avoid simple carbohydrates like sugars and white breads and instead eat vegetables and wheat grains.

Reduce your fat intake to around 20 per cent of your total dietary intake. Avoid trans, saturated and animal fats that come from processed foods and fatty meats. Substitute fish and natural fats like nuts and olive oil.

Lower your overall calorie intake by around 20 per cent by reducing your portion sizes. Don't skip meals, but rather change their size and content -- two eggs instead of three, for example.

Snack on fruits rather than on snacks you buy from vending machines. This can take some forward thinking, particularly if you are in high school, but vending machine snacks are packed with empty calories and little nutrition.

Interval train every second day. This is cardiovascular training where you work hard for a short period, then actively rest for a short period, then repeat for around 20 minutes. This burns a large amount of calories and also boosts your metabolism, making your system burn more calories for 24 hours after the interval workout. So, you could sprint for 30 seconds, then jog for 2 minutes. As your fitness increases, you should reduce the jogging period. Gradually repeat this over time until your work intervals and rest intervals are 30 seconds each -- leaving you room to put more work intervals into the 20 minute workout.

Speak to a personal trainer about a resistance training program. This should be similar to interval training in that it should be short-term but high-intensity in order to burn fat and boost your metabolism.

Sleep an hour longer each night by going to bed an hour earlier. 2009 studies showed that teenagers who slept more shed weight quicker than those who did not.

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About the Author

Sam Grover began writing in 2005, also having worked as a behavior therapist and teacher. His work has appeared in New Zealand publications "Critic" and "Logic," where he covered political and educational issues. Grover graduated from the University of Otago with a Bachelor of Arts in history.