The holiday season is here! You've probably already chosen your swimsuit and are now looking for a suitable tour. But what to do if you have gained a little weight over the winter, and very soon you have plans for a luxurious vacation at sea?
For those who did not have time to get their figure in order for the summer, we will tell you how to quickly solve this problem. If there are just a few days left before your vacation, try a quick diet! Thanks to her, you can lose up to 5 kilograms in just 4 days!
So, what is a fast diet and how to follow it, read on.
Are there ways to quickly lose weight for teenagers 12–13 years old in a week or a month?
Children should not follow a strict diet - restrictions in the diet can negatively affect their development, lead to slower growth, and weaken the immune system. Most strict diets are based on fasting, which is harmful for children. There is also a risk of an irreversible slowdown in metabolism. If you are wondering how to lose 10 kg in a week at home for children 12 years old, keep in mind that optimal weight loss should not exceed ½ kg per week! The principles of losing weight are based on reducing food portions and more appropriate movement.
Teenage diets for 12 years old
Despite being overweight or even obese, following a diet for a 12 year old is relatively difficult. In children, it is impossible to apply the usual dietary regimens and recommendations for exercise intensity.
One-sided weight loss programs for children are harmful. They need a different diet than adults. Children and teenagers develop and grow. Therefore, their menu should cover the entire spectrum of nutrients, vitamins, and minerals. Any mono-diet that excludes or significantly reduces the consumption of certain nutrients can lead to the development of various health problems and subsequent complications.
Is it possible for a 12 year old girl to lose weight?
The question of how to lose 20 kg in a month at home at 12 years old should be resolved under the supervision of a specialist. At this age, it is important to lose weight naturally, slowly. Any intense weight loss is harmful. There is no exact indicator of kilograms lost per week or month. It varies between the youngest child weighing 25–40 kg and the adolescent with a higher initial body weight.
How to lose weight at 12 years old: children's diet menu
Diets for losing weight at home for teenagers 12 years old do not involve significant restrictions on the composition of the diet. A growing body needs sufficient amounts of protein, fats, vitamins, and minerals necessary for healthy growth and development. A diet plan that excludes meat, animal products, etc. is not suitable for children.
But eliminating empty calories is appropriate. This does not mean a ban on all treats. It is not recommended to drink sweetened drinks (often containing excessive amounts of sugar) every day. The same applies to all types of sweets, confectionery, etc.
Trying to forbid a child's favorite food (sweets) is counterproductive. But you can try some alternatives. For example, you can allow a few pieces of quality chocolate with a high percentage of cocoa.
Quitting the diet
Exiting the 12-day diet to prevent overeating and health problems is necessarily accompanied by adherence to the diet.
To reduce the negative impact after exit, adhere to the following rules:
- count calories: there should be more than 700 per day;
- gradually add 100 kcal per day every day;
- introduce different products to the menu;
- Do not eat fast food, sweets, or fatty foods in the first week;
- the process of “exiting” the diet lasts 24 days;
- count the number of servings by grams: one serving should be no more than 200 g.
If you follow these recommendations, you can lose an additional 5 kg in 24 days.
Diet for children 10–12 years old: features
While children's sweets intake should be reduced in the same way as adults, this does not apply to other food ingredients. It is not advisable to exclude side dishes and baked goods from the diet (although 3 slices of bread for dinner is not a suitable option). Be careful: before the age of 10, it is not recommended to consume a lot of whole grain bread due to poor absorption.
French fries should become a rarity. Replace it with boiled potatoes. Instead of breaded chops, cook the meat in its natural form. Use white yogurt as an alternative to mayonnaise in your salad. Prepare food at home without the possibility of additives, talk to the cooks in the school cafeteria so that they do not add portions to the child. On the contrary, if he is not hungry, do not force him to eat.
Soup + main course at noon or even in the evening? It is not necessary. The child also does not need hot food 2 times a day (with the exception of adolescents, for whom a light 2nd dinner is recommended).
Diets for losing weight by 5 kg in a week
Kefir diet
In addition to losing weight, this diet will improve the functioning of the digestive, nervous and circulatory systems, normalize the functioning of the subcutaneous fat glands, which will help with oily skin. Salt and sugar are strictly prohibited; the proposed nutrition plan must be strictly followed. The daily norm is one and a half liters of kefir. Plus the products listed below.
- Day 1. Boiled potatoes - 5 pieces.
- Day 2. Boiled chicken fillet - 100 grams.
- Day 3. Boiled lean meat (any) - 100 grams.
- Day 4 . Boiled fish - 100 grams.
- Day 5. Fruits (except bananas and grapes), vegetables.
- Day 6. Only kefir.
- Day 7. One mineral water.
Buckwheat diet
This is one of the many mono-diets, which is distinguished by the usefulness of the product used: buckwheat contains few carbohydrates, the absence of which causes the breakdown of fats, at the same time, this cereal contains proteins, microelements, and vitamins necessary for the human body.
Diet porridge is prepared according to a special recipe: 1 glass of cereal is poured with boiling water, covered with a lid and infused overnight. During the day you can eat as much porridge as you like, but without salt, butter, sugar and other seasonings. In addition, you can consume low-fat kefir or yogurt - up to 1 liter per day; water, herbal tea (of course, without sugar) - unlimited; low-fat cottage cheese - instead of porridge for lunch, only 100 grams, and not every day; sour apple. You can go to bed four hours after dinner.
Diet rules for losing weight for teenagers
Common sense is important when it comes to childhood weight loss. In particular, the question of how to lose 5 kg in 2 days at home for children 12 years old is completely devoid of it. Such drastic weight loss is contrary to a healthy lifestyle. The teenage diet applies 2 general principles:
- Diet variety.
- Consumption of all important components: carbohydrates, fats, proteins, minerals, trace elements, vitamins.
Eat less, but more often
It is important to eat regularly, every 2-3 hours. If there is no food for more than 3 hours, metabolism slows down and the body begins to save energy. Therefore, the first food consumed turns into fats.
Don't forget about proper drinking regimen. The recommended daily dose is approximately 75 ml per 1 kg of optimal weight, i.e. 1.5–2 liters per day in childhood. The most suitable liquid is water (pure, diluted with juice, tea). Sweet, carbonated drinks are undesirable (due to their composition, they can be dangerous for children due to impaired absorption of calcium).
How to divide portions?
Breakfast should supply the body with 20% of the energy it receives. It should contain complex carbohydrates in the form of grains, whole grains, quality proteins such as yogurt, milk, cheese, fruits, vegetables.
The next step is the morning snack and afternoon snack, which account for 15% of energy intake. Mainly fruits and protein products (cottage cheese, yogurt) are recommended. Before a sports activity, it is advisable to replenish carbohydrates in the form of fruit or cereal bars.
Lunch is one of the largest daily meals, accounting for about 30% of energy intake. Lean meat, fish with a side dish, vegetable salad, compote are suitable for lunch. Avoid fatty, sweetened, fried foods - they have no place on the children's menu.
Dinner is energetically similar to breakfast. It should be light, take place 2-3 hours before bedtime. You can choose a cold or warm option, depending on your habits and preferences. Fish, lean meat, side dishes, and dairy products are suitable for dinner. With a subsequent feeling of hunger, you can add a 2nd dinner in the form of vegetables, a glass of fermented milk drink.
Detailed diet menu for teenagers
The first 2 examples are not suitable as a diet menu for a 12-year-old child, although the 2nd option gives the impression of a healthy diet.
Inappropriate menu:
- Breakfast: sandwich with butter and ham, salami, tea.
- Snack: baguette with filling.
- Lunch (school canteen): dumplings, meat, sauce, sweetened tea, dessert.
- Afternoon snack: cookies, hamburger, milkshake.
- Dinner: instant soup, pasta with minced meat, ketchup, cheese, ice cream, strawberries.
Total:
- 8940 kJ;
- proteins - 68 g;
- carbohydrates - 258 g;
- fats - 96 g.
Nutrient volume:
- 12% protein;
- 48% carbohydrates;
- 40% fat.
This menu is not suitable not only when deciding how to lose weight for a 12-year-old child, but also in any other case. It contains excess energy, has an inappropriate composition, and an excessive percentage of fat. A high glycemic index of foods leads to a feeling of hunger, followed by overeating and accumulation of fat reserves. This example menu lacks essential nutrients - unsaturated fatty acids, calcium, folic acid, vitamin C.
On the contrary, the diet contains excess fat with saturated fatty acids, harmful trans fatty acids, and more than twice the normal level of cholesterol. Low calcium intake combined with excessive phosphorus intake leads to decreased calcium deposition in bones.
Menu that seems healthy:
- Breakfast: sweet porridge with 100 ml skim milk, tea.
- Snack: vegetable (fruit) juice.
- Lunch: risotto.
- Afternoon snack: 100 g of grapes.
- Dinner: vegetable salad, 1 piece of whole grain bread, 2 apples.
Total: 5430 kJ;
- protein - 30 g;
- carbohydrates - 240 g;
- fats - 27 g.
Nutrient volume:
- 9% protein;
- 72% carbohydrates;
- 19% fat.
This menu looks healthy at first glance. But it has completely unsuitable nutritional content and is therefore not recommended for diet for children under 12 years of age. It lacks proteins and fats necessary for a developing body, but there is an excess of carbohydrates. The menu is low in calcium and folic acid - substances important for the healthy development of a child. No fresh, cooked vegetables available. A high glycemic index will lead to the need for further food intake and overeating due to hunger.
Suitable menu:
- Breakfast: 1 slice of whole grain bread, 10 g of light vegetable fat, Edam cheese, white semi-fat yoghurt with fresh fruit.
- Snack: 100 ml fermented milk drink.
- Lunch: chicken fillet with mushrooms, ½ serving of rice (pasta), Chinese cabbage salad.
- Afternoon snack: low-fat cottage cheese with paprika, apple.
- Dinner: vegetable salad with hard cheese, olive oil, 1 slice of bread.
Total:
- 5270 kJ;
- proteins - 59 g;
- carbohydrates - 150 g;
- fats - 40 g.
Nutrient volume:
- 20% protein;
- 50% carbohydrates;
- 30% fat.
This menu contains a suitable ratio of nutrients, sufficient amount of protein. Therefore, it meets the requirements for a balanced, stricter diet. This is a suitable option for a child with less physical activity. Calcium is in a suitable ratio with phosphorus. The diet has a low glycemic index, ensuring long-lasting satiety.
Note! If you have to decide how to lose weight at the age of 12, remember that changes in diet should be carried out under the guidance of a specialist, taking into account the child’s health condition.
How to lose weight and pump up all the muscles of the body in 2 minutes a day
How to do the plank exercise, and what kind of magical exercise this is, this is exactly what will be discussed in this article.
Proper nutrition helps you lose extra pounds, physical activity helps speed up this process and give your body a beautiful, sculpted shape. We don’t always have time to do a full workout, or even start doing any kind of workout at all, and here the “magic” plank exercise can come to our aid. Why “magical”, you ask? Yes, because if you spend at least 2 minutes on this exercise within a month, you will already notice how your body begins to change.
What is the essence of the plank exercise?
At first glance, the plank may seem like a simple exercise. But as soon as you delve into its essence, you will immediately understand that this is not so. For this exercise to be beneficial, it must be performed for at least two minutes daily. To do this, you will have to “hover” above the floor, leaning only on your hands and toes. There are several main types of planks:
-classic plank; -side bar; -complicated types of planks.
Next, we will take a closer look at each type of plank separately.
Classic plank
The classic plank is performed while exhaling and held with moderately tense muscles. Remember that the plank is a static exercise that does not require movement. Therefore, the main thing is to correctly fix the position of the body; for this you need to do the following:
Lie on your stomach and bend your elbows. Fix yourself in this position. You only need to lean on your elbows and fingertips. At the same time, remember about other parts of the body:
Legs should be straight and feet should be brought together. The buttocks need to be tense and not relaxed until the end of the exercise. The stomach needs to be pulled in and the lower back straightened. The elbows should be directly under the humerus.
To begin with, it will be enough for you to spend 10 seconds in this position and gradually reach the required two minutes. Remember not to overexert yourself the first time. It is better to gradually add a few seconds to the execution of the classic plank.
Side plank
A more effective type of plank is the side plank. The thing is that to perform it you will have to work harder. After all, this time you will need to hold your body on just two support points. So first you need to lie on your left side. Then place your elbow under your shoulder and straighten your legs. In this case, you need to place your right hand on your right thigh. After this, tighten your abdominal muscles and lift your pelvis off the floor, maintaining balance on your feet and forearms. The duration of the exercise should be at least 30 seconds. If you can’t hold out right away, then repeat it several times so that in total it takes 30 seconds. You can repeat the exercise on different sides.
Complicated types of planks
For advanced users, you can use complications that will help improve the result. Here are more complicated types of planks:
With your leg raised. While doing the classic plank, lift one leg up. This will increase the load on your abdominal muscles.
With your hand raised. Same principle as with the leg raised.
On fitball. You can do the plank with your feet or hands on the ball.
The benefits of different types of planks
The plank will have its own benefits for different muscles of the body. This is what you will get by doing this exercise every day:
Firm buttocks . This exercise tones the gluteal muscles and posterior calf muscles. Helps get rid of cellulite.
Strong back . The plank trains the shoulders, neck and lower back muscles. It will also help get rid of pain between the shoulder blades and shoulders.
Beautiful legs. When performing a side plank, the main emphasis is on the legs. Moreover, all muscles from calves to thighs are involved.
Pumped up abs . The abdominal muscles are automatically trained when the body is tense.
Toned arms. The arms also experience maximum tension, due to this they are intensively tightened.
Errors when doing planks
When starting to perform the plank exercise, people often make various mistakes. Therefore, it is worth remembering that when performing any type of plank, the tailbone must be even. It is also worth noting that very often when doing the plank, people’s pelvis sag, and this is wrong. The buttocks need to be tensed and fixed in one position until the end of the exercise. Other parts of the body must also be in the correct position and not change it during the exercise. Another common mistake is legs and feet moving apart, although they should be together. And this is very important, because the wider the feet are, the greater the load on the knees.
Remember that you should not forget about proper nutrition. You shouldn’t eat everything, but you shouldn’t exhaust yourself with strict diets. A comprehensive and balanced diet is what you need.
Watch this wonderful video about how to do the plank exercise, I hope you liked this information and will help you achieve your goals and desires for a beautiful figure.
Exercises for 12–13 year old boys and girls
Similar to dieting, physical activity for a teenager to lose weight should be slow and natural. A growing body is not ready for intense, one-sided physical activity. It is also important that movement is enjoyable. Therefore, the choice of physical activity does not matter (working out at a sports club, cycling, active games with friends on the playground, etc.).
