Easy ways to lose weight fast at the age of 13?

Answer 1

1. Set Healthy & Realistic Goals

Losing excess body fat is a great way to get healthy. However, it’s important to have realistic weight and body-image goals.

While losing excess body fat is important for overweight teens, the focus should always be on improving health, not body weight.

Having a realistic weight goal can be helpful for some teens, but improving diet and increasing physical activity can be much more effective overall.

It’s critical for teens to have healthy role models and to understand that everyone has a different body type.

2. Lower Your Sugar Intake

Perhaps one of the easiest ways to lose excess weight is to cut back on sweetened beverages.

Sodas, energy drinks, sweet teas, and fruit drinks are loaded with added sugars.

Studies show that high added sugar consumption can lead to weight gain in teens and may also increase their risk of certain health conditions, such as type 2 Diabetes, nonalcoholic fatty liver disease, acne, and cavities. Research indicates that teens are more likely to consume sugary beverages if their parents do, so it’s beneficial to cut back on these unhealthy drinks as a family.

3. Get More Exercise

You don’t have to join a sports team or a gym to become physically fit. Simply sitting less and moving more is an excellent way to shed excess body fat.

Increasing your overall daily activity can also increase muscle mass, which can help your body burn calories more efficiently.

The key to getting — and staying — physically fit is to find an activity that you truly enjoy, which may take some time.

Try a new sport or activity every week until you find one that works for you. Hiking, biking, walking, soccer, yoga, swimming, and dancing are just some things you can try.

Getting involved in active hobbies like gardening or social causes like park or beach clean-ups are other excellent ways to increase activity levels.

What’s more, being active can help boost your mood and has been shown to decrease depressive symptoms in teens.

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4. Improve Your Diet

Rather than focusing on calorie content, choose foods based on their nutrient density, which refers to the amount of nutrients — including vitamins, minerals, and fiber — that a food contains. Because teens are still growing, they have higher needs for certain nutrients — such as phosphorus and calcium — than adults.

Vegetables, fruits, whole grains, healthy fats, and wholesome protein sources are not only nutritious but may also encourage weight loss.

For example, the fiber found in vegetables, whole grains, and fruits, as well as the protein found in sources like eggs, chicken, beans, and nuts can help keep you full between meals and may prevent overeating.

Plus, research shows that many teens fall short of the recommendations for nutrient-rich foods — making it all the more important to include these healthy foods in your diet.

5. Eat Proper Fats

Because their bodies are still developing, children and teens need more fat than adults (17Trusted Source).

When trying to lose weight, it’s common to cut out sources of dietary fat due to their calorie content. However, cutting out too much fat can negatively impact growth and development.

Rather than drastically reducing your fat intake, focus on swapping unhealthy fat sources for healthy ones.

Replacing unhealthy fats, such as deep-fried foods and sugary baked goods, with nuts, seeds, avocados, olive oil, and fatty fish can promote healthy weight loss (18Trusted Source).

Not only do healthy fats fuel your body, but they’re also critical for proper brain development and overall growth.

6. Limit Added Sugar Intake

Teens tend to eat foods high in added sugars, such as candy, cookies, sugary cereals, and other sweetened processed foods.

When trying to improve health and lose excess body weight, cutting back on added sugars is essential.

This is because most foods that are high in added sugars are low in protein and fiber, which can cause your appetite to fluctuate and may lead to overeating throughout the day.

A study in 16 young women found that those who drank a high-sugar beverage in the morning reported greater feelings of hunger and consumed more food at lunch than those who consumed a lower-sugar breakfast drink (20Trusted Source).

High-sugar foods not only drive hunger but may negatively impact academic performance, sleep, and mood in teens.

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Answer 2

reduce eating. excercise more.