With the advent of smartphones and social media, sedentary lifestyles among teenagers have become the norm rather than the exception. In the courtyards you can hardly see children engaged in active play activities.
Spending many hours at the computer along with poor nutrition leads a young body into an unattractive shape. Fat deposits on the inner part of the thigh (thigh) are becoming a real scourge for the younger generation.
Excess weight creates complexes that interfere with the successful development of an adult personality. Parents should be directly involved in overcoming teenage difficulties.
If a child consumes a large amount of fast food, sweets and processed foods, while refusing physical activity, it is worth having an instructive conversation and getting a gym membership. Buying equipment and sports equipment for your home is also a good decision.
Why do teenagers get fat and is it possible to remove excess fat?
Adolescence is a time of radical restructuring of the body. Parents should keep the child’s condition under control so as not to miss pathology and consult a doctor in time. Obesity associated with disorders in the body is the competence of doctors. A teenager can cope with other problems on his own or with the help of his parents.
In girls during adolescence, the figure is formed according to the female type - fat grows on the butt and hips. This is a normal process, and the female body needs fat as an important part of the hormonal system.
We must not forget about heredity - a girl’s figure is often formed according to her mother’s type. And if women in their family have a tendency to be overweight, it is difficult to completely get rid of it. However, you can correct your shape through exercise and changing your diet.
Fat deposits on a girl’s thighs are associated with hormonal changes
Modern teenage boys have a big problem associated with improper figure formation. Normally, at this age they are thin, their shoulders should become wider, and their pelvis should become narrower.
In fact, we increasingly see boys without a hint of an emerging male figure
The main non-medical reasons for excess weight gain in teenagers are low mobility, poor daily routine, lack of sleep and a love of unhealthy food, often instilled by parents. Another common reason is stress associated with troubles in the family or problems at school. Children simply “eat up” troubles. Adults should analyze why their child is not developing physically as expected, because correcting the situation is the responsibility of the parents.
Is it possible to quickly get rid of thigh fat?
Teenage boys need to be prepared for the fact that getting rid of fat in the hip area will not take three days or even a week. With general obesity, the process will be long, because rapid weight loss is dangerous to health. Boys usually have just such a problem, since they are not characterized by fullness in a single place, for example, in the hips.
It will be difficult to remove thick thighs without special exercises
In girls, fat can be deposited in these areas even while maintaining overall slimness and a normal body mass index. Therefore, starving yourself with diets in order to get “model” legs is not only useless, but also harmful. Of course, you will have to exclude unhealthy foods in the form of sweet and fatty foods, but general physical activity and special exercises for the hips and buttocks will help more. The time period during which a girl can get rid of fat on her thighs depends on the characteristics of the body and the intensity of exercise.
How to remove hips for a teenager - exercises
The accumulation of fat in the area of the thighs in teenage girls is due to the natural conservation of energy to ensure the possibility of procreation. Getting rid of hated excesses is not so easy. To do this, you need to follow the principles of a balanced diet and engage in physical activity. The main emphasis should be on working the muscles of the thighs and legs.
An elementary walk will cover most of the problem areas, provided that at least 10,000 steps are taken per day. Of course, walking alone will not be enough. Regular training in tandem with proper rest is a fundamental factor in successfully getting rid of fat accumulation in the thighs.
Read more about the most effective exercises that burn fat from the inner thigh below.
Squats
You can perform squats either with your own weight or with the help of additional weights: a barbell or dumbbells. At home, you can use a water bottle or a backpack with books. Before starting the exercise, you should carefully familiarize yourself with the technique of performing it.
There are several types of squats:
- Classic. The main task is to prevent the knees from extending beyond the feet, and to keep the body straight. The pelvis is retracted as far back as possible, lowered as deeply as possible.
- Plie. Feet shoulder-width apart, knees and toes apart. The weight is held in front of you with outstretched arms. The pelvis is lowered to parallel with the floor.
- Hindi. While the pelvis is at the bottom of the squat, the toes come off the floor.
- Pistol or one leg squats.
- In a Smith machine or hack machine. Possible only when visiting the gym.
Squats are indispensable assistants in the fight against fatty thighs.
Lunges
Another exercise that perfectly works the inner thigh.
Suitable for use at home and in specialized settings:
- Classic lunges. The back is straight, tension is maintained in the body. Starting from the right/left foot (whichever is convenient), a big step forward is taken. The leading leg bends at the knee at an angle of 90°, without going beyond the foot. The back leg is fixed above the floor level at a distance of 5-10 cm. Then the back leg is returned to the starting position and the exercise is repeated with the other leg.
- Reverse lunges. They are identical to the classic ones, the only difference is that they take a step back.
- Side lunges. The body is straight, hands are located in front of you or at the waist. A step is performed to the side, the pelvis is pulled back. The knees are level with the foot, which, in turn, fits tightly to the floor.
Lunges are a basic exercise that is just as effective as squats. The number of approaches and repetitions depends on the weight used.
Swing your legs while lying down
From a lying position on your side, lift your leg up. The exercise is repeated a specified number of times on one leg, then on the other leg. For greater efficiency, you can use weights or perform the exercise with fitness bands.
Running in place with knees high
Regular running in place will help you overcome excess fat in your thighs. You can conduct the lesson without leaving your home. In 15 minutes of time spent, about 100 kcal are burned. The last meal should occur at least an hour before the start of training. Running with high knees uses almost every muscle group.
The technique of performing the exercise is very simple:
- Body straight, hands on waist.
- The knees are alternately raised as high as possible in front of you.
- Landing on your toes.
After finishing the “race”, it is recommended to do a comprehensive stretching.
Stepping onto the platform
The exercise does not require special training and has several options:
- Walking with two legs. One leg is placed on the platform, after which the second one is attached to it.
- Walking with one leg. It differs in that the second leg is not placed next to the first, but remains suspended and then returns to the floor. This version of the exercise is considered more difficult.
The efficiency of walking will increase with the use of additional weights.
Teen diet
Teenagers need to be especially careful with their diet. There should be no strict diets, otherwise it will result in health problems. And at the same time, without giving up some foods, getting rid of fat thighs will be much more difficult. Nutritionists give teenagers the following recommendations:
- exclude white bread, pastries and cakes;
- forget (better forever) about fast food in any form;
- do not drink sweet soda and store-bought juices, they contain a lot of sugar;
- get up from the table with a slight feeling of hunger (a feeling of fullness will come after 10 minutes, when the brain receives a signal that the body has received enough food);
- eat vegetables, dairy products and cereals daily;
- three times a week the menu should include meat, poultry or fish;
- Eat dumplings and pies as rarely as possible - these are very high-calorie foods;
- exclude treats in the form of ice cream, condensed milk and sweets;
- The highest calorie meal should be breakfast - in the first half of the day the metabolic process is more active and the most calories are spent.
For most teenagers, losing a few kilograms is enough to achieve normal body parameters for their age.
Parents need to organize their child’s meals so that meals are taken at approximately the same time. To the three main ones - breakfast, lunch and dinner - you should add two snacks.
Adolescence is a difficult time when criticism of one’s own body simply goes off scale. But there is no reason to despair. It is enough to set yourself a goal and use all opportunities to achieve it. And the task of parents is to create the right motivation for the child.
How to lose weight for a teenager: where to start?
The basis for proper weight loss in both children and adults is a balanced diet.
Therefore, the first step to getting rid of the “extra” should be adjusting the menu. Which one, we, together with nutritionists, talked about here. The second step in this direction is increasing physical activity and regular training. But you need to understand that not all “adult” fitness is suitable for children. For example, HIIT, weights, or complex coordination exercises can be detrimental to their health. “Remember that a teenager has a fragile body, he often has little “sports” experience,” says Anna Meshkova, personal trainer of the ALEX FITNES S club network. “This can lead to injury.”
Why do stretch marks appear on the body in teenagers?
Most of us will develop stretch marks on our bodies during our lifetime.
Stretch marks are stripes on the skin that differ in color. You might as well call them tiger stripes! They appear because the body grows very quickly, and the skin does not keep up with this growth. It stretches more than it can, and therefore damage occurs. Stretch marks are a type of scar and, unfortunately, they do not disappear, but they may become less noticeable over the years.
Most often, stretch marks appear during periods of life when we are actively growing. Puberty is just such a period.
Stretch marks can also appear even after adolescence, for example, if you are rapidly losing weight or gaining weight, or during pregnancy.
Stretch marks often appear on the thighs, buttocks, chest and abdomen.
How to deal with cellulite as a teenager
Cellulite in adolescents most often goes away on its own, with complete hormonal changes.
Since cellulite in adolescence is most often the result of hormonal changes, if it manifests itself clearly, you should consult an endocrinologist. He will assess the extent of cellulite damage to the skin and, if necessary, prescribe corrective hormonal treatment. However, this is an extreme measure, only when indicated, and only if the teenager is obese. Any hormonal interference in a maturing body from the outside is dangerous. This can lead to pathologies of internal organs and systems and the inability of one’s own hormonal system to normally produce hormones.
Cellulite in young girls usually goes away on its own, by the age of 16, with complete hormonal changes.
Here are some more ways to get rid of cellulite as a teenager.
Procedures
The growing body is allowed to use cosmetic masks based on natural ingredients, wraps with seaweed, honey, salt baths, scrubbing with sea salt or coffee grounds. Salon hardware procedures are strictly prohibited. The only exceptions can be the use of hydromassage and pressotherapy.
Pressotherapy
Problematic cellulite areas of the skin are massaged using compressed air in a special sealed suit. The procedure also promotes local weight loss. Before use, you should consult a doctor, as there are a number of contraindications related to the activity of the cardiovascular system.
Hydromassage
This is a high pressure water jet massage. Helps break down fat deposits and improve lymph and blood flow. With its help, you can improve skin turgor, reduce stretch marks and stretch marks, and get rid of excess weight. It has no contraindications, the only caveat is slightly painful sensations. Particularly effective when combined with sea salt.
Massage
Manual therapy is a great way to break up fat deposits and make your skin more elastic. The only condition is that teenagers should refuse the classic anti-cellulite massage; it is suitable for more mature skin.
Sports and physical activity
Moderate physical activity, running, swimming, walking and simply spending active time outside, increases blood flow, which promotes increased nutrition of skin cells, removing toxins from them, and the energy consumed by the body during movement prevents the deposition of excess fat in it.
Cellulite in adolescents is a temporary and physiologically based phenomenon. You just have to be patient and wait out the period of hormonal changes, after which cellulite may disappear on its own. By maintaining an active lifestyle, proper nutrition and avoiding severe nervous overload, the manifestations of cellulite will be less noticeable or completely insignificant.
Causes
Cellulite in adolescence is not a very common phenomenon, since with a normal height/weight ratio and an active lifestyle of adolescents, excess fat deposition in the subcutaneous fat is rarely observed. The fundamental factor is hormonal changes in the body.
- Hormonal imbalance is expressed in an increase in female sex hormones: estradiol and progesterone. This occurs at approximately 15-16 years of age. They are necessary for the formation and development of secondary sexual characteristics (enlargement of the breasts, buttocks, genitals in young men, production and maturation of female and male reproductive cells). But at the same time, their excess in the body leads to the formation of excess fat and water in the subcutaneous fat. Excess water does not dissolve fat, but only contributes to local swelling of the connective tissue and expansion of the fat layer. As a result, congestion forms, leading to bumps and scars on the skin.
- Hereditary factor. Cellulite is passed down from generation to generation through the female line. However, if a girl is genetically predisposed to developing a male-type body, or took the genotype of her father’s mother, who did not have cellulite, this “orange peel” defect may bypass her.
- Nicotine and alcohol. Teenagers, in an effort to grow up quickly and be like adults, begin to experiment with illegal substances. However, this leads to quite serious consequences. Nicotine constricts blood vessels and interferes with the outflow of lymph from tissues, and alcohol promotes blood thickening. As a result, the supply of oxygen and other nutrients to the cells of the connective and subcutaneous tissues is disrupted, stagnation appears, toxins accumulate, microcirculation of blood and lymph in the tissues is disrupted, which leads to permanent deformation and structural changes.
- Cellulite in teenagers can also be caused by poor diet. As a rule, metabolism at this age is accelerated, and food is processed quite quickly, turning into energy. However, healthy food and a proper diet are of little interest to a teenager who is active and strives to get to know the world around him as quickly as possible, leaving less time for eating. They abuse snacks and “junk” foods because it tastes better and is faster. But fast food, chips, soda, etc. contain a large amount of harmful substances, fat, salt, sugar, artificial additives and flavors, which contributes to even greater formation of fat in the body. Excess fat is deposited in “problem” areas and causes cellulite.
- Physical inactivity - with constant study or lack of physical activity.
- Stress. Exams, tests, and the transition to high school cause emotional stress in teenagers. As a result, hormonal levels change.
Another reason may be chronic fatigue and nervous exhaustion resulting from prolonged mental stress. In this case, you need to see a doctor.
How to build a lesson
* Start your workout with a short warm-up, like this one.
* Perform all exercises at a calm pace.
* Perform the first three or four workouts according to the strength training scheme: perform 2 sets of exercises of 10-15 repetitions each. After that, move on to circuit training: perform an exercise for 35 seconds, then rest for 15 seconds and move on to the next one. At the end of the circuit, take a break for 1 minute, then repeat from the beginning. Try to complete three such circles.
* Finish your workout with some light stretching.
* Exercise according to this scheme 3-4 times a week.
To complete the complex you only need a mat.
