How to Lose Belly Fat for Teenage Girls

Thinking about going on a crash diet to get rid of the belly fat? As a girl in her teens, this isn’t a wise thing to do. You’ll be denying your body the nutrients it needs to develop your brain, body, and bones. The calories that you think are bad are also what help you stay focused in the classroom.

Woman's belly

Healthy Calorie Consumption

Losing weight isn’t about losing weight in one specific part of your body. When you lose fat, it leaves your entire body. However, belly fat leaves at a higher rate when you change what you eat when you eat, and how much exercise you do.

As a teenager, you’re burning up to 2400 calories every day depending on how active you are. The trick to losing your weight isn’t cutting yourself off from all calories – you just need to eat less calories than you use.

Instead of cutting down on your overall food consumption, try getting rid of food that doesn’t have other nutrients with the calories.

Get Rid of Sugar and Other Refined Grain

Any food that has a high sugar content or refined grains like most products made of white flour can cause you to go way over the limit with your calories. They don’t fill you up when you eat them either, which makes you more likely to overeat. Cookies, muffins, pasta and white bread are all sources of belly fat.

Another huge source of sugar is any form of soda like coke or another brand. They contain high fructose corn syrup, one of the main contributors to fat when consumed regularly. If you get a soda when you go out to eat, you’re opening yourself up to an extra 400 calories!

Furthermore, according to this article on about bike, when trying to lose weight, you must adhere to the following rules:


Minimize the use of sweets and soda. Add as many fruits and vegetables as possible to your daily diet, which is known to contain fiber to help normalize the entire digestive system. No fast food, fat and fried products.

Drink more water. 8-10 cups a day will be just fine. No soda, just ordinary pure water (or green tea).

Make friends with sports. Running, walking, swimming – choose what you want (the list is long enough) but remember that simple abs exercises won’t help in the struggle against fat belly as they simply train your muscles but don’t burn fat.

We Like to Move It Move It

When trying to get rid of belly fat, exercise is a crucial part of the efforts.

The more you move, the more calories you burn. Keep your intake less than your burn, and you’re golden. You don’t have to be the best person at P.E. for this either. Walking home from the bus stop, riding a bike or even dancing to music in your room are all great ways to get the calories to burn.

Stress-free is Fat-Free

Stress is one of the main contributors to belly fat in teenagers today. When schoolwork has you stressed out, your hormones are going to go crazy. They will increase the amount of fat you store, especially in your belly.

In addition to this, stress contributes to insomnia (as does texting). If you get too little sleep, your hormones will cause your appetite to grow. Overeating or indulging in cravings will become normal for you. Comfort food like ice cream will be your go-to late night snack. There’s a good resource on how insomnia affects health and our bodies on Sleeping Culture.

Managing your weight isn’t something that you can do in a night, nor can you maintain weight lost forever without putting in effort to do so every single day. Your expectation should be for a gradual reduction.

You should be ready to put in the work needed to make the fat stay off your tummy. Above all else, try to focus on the things that matter. Don’t let yourself feel under pressure to stay skinny – it is the single biggest cause of teenage stress (and even depression!).

One thought on “How to Lose Belly Fat for Teenage Girls”

  1. Well, you cannot really burn “belly fat” only right, I mean there is no such thing as targeting a specific area on your body to lose fat.

    Now girls (teenage or not) have a tendency to store fat in the glutes, and belly (and chest if they are lucky).

    So any weight loss program will ultimately cause belly fat loss. The basis is simple, consume less calories than you spend, and your body will be forced to eat its own fat in order to survive.

    Two main ways to do that :

    – Consume less calories

    Easier said than done, because of something called hunger.

    When your body feels that it needs food, it triggers sensations of hunger which causes you to look for food and eat it (wonders of nature).

    Now this can be mitigated by avoiding ‘high glycemic index” type of foods. Without going into too much details, just make sure to avoid anything sweet and sugar, white bread, white pasta, white rice.

    Replace these with whole rice, whole grain bread, and get rid of all the sweets.

    – Spend more calories

    Several ways to spend more calories in your day. The most obvious one is to have some physical activity. Contrary to popular belief, slow pace running on a threadmill, or similar ‘fat burning zone’ cardio activities are not the most effective way to lose the dreaded belly fat.

    High intensity interval cardio is the answer (think squash or tennis, running sprints, weight training (yes even for teenage girls) … anything that requires you to spend a lot of energy in a short time.

    Another way to spend more calories is your metabolism. While teenage girls have a higher metabolism than adult women, you can still increase the rate at which your body spends energy while resting.

    Green tea, coffee, and similar products that ‘wake you up’ also will increase your metabolism. So drinking green tea or coffee, while it won’t burn your belly fat in an instant, can definitely add a little bit to your fat loss efforts (and it accumulates over time).

    Weight training, and cardio, will also increase your metabolism for several days after your training. So the benefits are not only while you train.

    As strange as it seems, cold weather, cold showers, or anything that causes your body to heat up to keep you alive, will increase your metabolism and ultimately help you lose that belly fat!

    Do you have other ideas that would help teenage girls burn fat?


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