Your Questions About Teenage Diets For Weight Loss For Girls

by Maricela on February 10, 2013

Mark asks…

How can a teenage girl get muscle definition?

I am 18, 5’7″, and weigh 130lbs.
My swim season is finally over and I have a layer of blubber. My legs are pretty toned looking, but my arms, and abs, have flab over the muscle. How do I get rid of that, cardio, strength training, both??

Maricela answers:

Well I personally, as a bodybuilder, have been on a cutting workout which is basically to drop body fat and increase muscle definition. Now as a female it will be much harder for you to get muscle definition then males because of your low levels of testosterone. Testosterone is the main muscle building hormone. Other ones include insulin, HGH, and IGF-1 but they are less important at less your a serious bodybuilder. Now as a female to get that toned look you need to do the same things as guys drop fat and increase muscle mass. You will have to lift heavy weights because it is extremely hard for females to put on upper body mass. But you can put on lower body mass fairly well. This is probably due to stronger legs for child birth though I have not researched it to the extent of my other areas of the answer. But anyway, your other problem is you have more estrogen then males this can make it harder to keep fat from being stored. Because of your hormonal differences you have to train as hard as a man trying to put on size to just get some definition.

Here is a workout you can use (This is specially geared towards females so be assured it will get you results) Unlike males your workout will have more cardio. This is because you have less muscle mass then males so therefore the muscle loss in cardio will either not or barely affect you. This is a key trick used by my female bodybuilder who can be seen doing much more cardio and still keeping there definition and size because there are DIFFERENT then males.

Here is your workout follow it exactly and increase weights. Keep in mind hormones in the female body due change so therefore on some weeks you should do slightly less weight training volume so you don’t over train. So during the few days just simply do 50% the cardio and focus on weights.

Contact your doctor before starting this workout this isn’t a workout dvd and gets shocking results and is hard to complete.

5-7 days a week do 20-60mins of cardio 1 to 2 times per day

Lift weights 2-3 times per week the focus of the workout will be on deadlifts. This is because deadlifts cause a huge hormonal surge making your body less likely to store fat and more likely to build muscle.

Work Out
Sumo Deadlift 5reps ( yes it is heavy get help from someone to show you the exercise if you go to the gym don’t be shy and as long as you dont interupt a big guy in the middle of a set and ask nicely he will gladly show you how to do it)

Bench press 5 sets of 10 reps
T bar row 5 sets of 10 reps

Do this workout 2-3 times a week. I personally use it but I use twice the number of sets. But because of your lower levels of testosterone I lowered the number of sets to avoid over training. Also, because my muscles are more conditioned for huge volume due to bodybuilding for a few years now.

Now that you got your Cardio and weights down the last part is meals

Eat a protein (meat fish nuts ect.) 5x a day and just make sure you eat healthy 90-100% of the time yes its that simple if I made it any more complicated trust me you wouldn’t follow it. I know from personal experience a super planned out diet is just a plan for failure

Good luck my email is if you have any questions during your journey just let me know and ill be back to you in 24-72hours or less!

Sharon asks…

How many calories should a 13 year old girl burn through exercise everyday?

I don’t think I have the fastest metabolism by the way

Maricela answers:

The rate at which your body burns calories at rest is called the Basal Metabolic Rate. Depending on factors such as your height, weight, age and gender, this number can help you determine how many calories you are burning on a daily basis versus those you consume. Although teen girls can often burn off the majority of calories they consume each day with their BMR alone, physical activity and exercise can help increase the total number of calories you burn each day.

Basal Metabolic Rate
According to the Kid’s Health website, the BMR is the total number of calories a person burns while at rest. Since individuals with lower BMR’s burn fewer base calories, they are more likely to gain weight over time than someone with a high BMR. Although everyone’s BMR gradually decreases with age, regular exercise and proper diet can help you maintain your teenage BMR well into your twenties.

How Many Calories?
The BMR Calculator available on the BMI website creates a total BMR based upon factors of height, weight, age and gender. According to the calculator, a 13-year old girl who is five feet tall and weights 100 lbs. Burns an average of 1,310 calories each day without exercise. An 18-year old girl who is five feet, five inches in height and weighs 120 lbs. Has a BMR of nearly 1,400 calories a day.

Calories and Weight Loss
According to the Mayo Clinic, 3,500 deficit calories are required for every pound of weight loss. As a teenage girl this means that you will need a daily calorie deficit of at least 500 in order to burn one pound a week. To determine your calorie deficit, combine your BMR with the total number of calories you burn off with exercise, and subtract this number from the total number of calories you consume every day.

Susan asks…

How can teenage girl gain weight the healthy way?

Im 16 and used to weight 56kg but gone down to 53kg. I dont diet or over exercise which is strange for me to lose weight. What food can i eat to gain weight the healthy way? I don’t want to eat junk food high in sugar and saturated fats.

I also heard bigger girls have bigger boobs.. another question is How can models be really skinny but have big boobs at the same time? (like victoria secret models) Did they get fat to get boobs then lose all their weight again? =/

Maricela answers:

Yes probably in regards to the model. Actually, working out makes you gain weight, because muscle weighs more than fat. Eat eggs, and healthy fatty foods, and excersise. As long as it’s healthy, weight loss doesn’t have to be bad.

Joseph asks…

How much calories should i intake per day?

I am trying to lose about 10-15 pounds; more would be great but highly impossible. How much calories should i intake per day? I am 152lbs 5 3′ 18yrs old.

Maricela answers:

To lose weight, you need to create a caloric deficit, i.e. You burn more than you eat.

A teenage girl’s average caloric intake daily is around 1,800 to 2,000.

A caloric deficit means:

1. You eat 1,500 calories per day, hence have a deficit of 500 calories


2. You eat 2,000 calories per day and expense off 2,500 calories by exercising, which also creates a deficit of 500 calories.

In a week, you’ll get to lose 1 lb of weight (or fat) i.e. 500 calories x 7 days =3,500 calories

Note: 1 lb of weight/fat = 3,500 calories

The best way to create the caloric deficit is by way of doing exercise and eating a healthy diet that promotes weight loss.

This guide on calorie balance might be of help to you:

Linda asks…

how does a teenage girl lose 10 pounds in 2 weeks?

im 13 years old i weigh roughly 146 pounds and i am 5’6. school starts in 3 weeks and i really want to lose weight before then. i want to lose at least 10 pounds in 2 weeks. i dont care if i have to strave myself i just want some advice. please please help, thanks!

Maricela answers:

Your sincere motivation to improve your health is great. The key is to use the proper strategy. I studied public health and can empathize. I often struggled with weight because I have a slow metabolism. I found that it is best to focus on lowering body fat percentage rather than number of lbs. It’s also better to change your lifestyle by eating higher amounts of fiber and exercising frequently.

When I was in HS wrestling a lot of guys cut weight before a match by as much as 4-7 lbs in 1 day. They would have a 4 hour workout with sweatpants and sweat jacket and not drink water after practice. Then they would weigh-in, make the weight limit, then literally gain all the weight back by binging. This type of weight loss is not healthy. It damages the kidney, and people just gain it back.

It’s best to lose weight slowly at about 1-2 lbs per week under the guidance of a nutritionist or clinician. Contact your family doctor about the proper way. Here is what has worked for me.
* A diet high in fiber: bananas, sweet potatoes, bran fiber bars (fiber one, Kellog, Walmart oatmeal fiber, etc), nuts, whole bran wheat bread, oat sub sandwhich, etc.
* A diet low in calories but tasty like lean choice, healthy choice, vegetable soup, etc.
* Selective choices of fast food meals. For example, if I go to McDonald’s I get the hamburger without mayonnaise. It’s only about 250 calories. By contrast the Burger King whopper or McDonald quarter pounder get far higher calories. Plus avoid the fries. So at McDonald’s I will eat the hamburger and the fruit salad. For breakfast, I get the sausage burrito and oatmeal with fruit. It’s much healthier.
* Try to include more baked fish with omega acids.
* Cut out high calorie pizza and get low-calorie alternatives. Learn to read the contents of nutrition on each label. Aim for higher % of fiber, lower % of sodium, and lower calories.

*Workout in an activity where you feel comfortable. Some people enjoy running. Some girls enjoy team sports (i.e. Soccer, volleyball, etc), and others enjoy aerobics. Other alternatives include brisk walking, or simply doing physical chores around the house for half an hour. Walking is usually a safe bet. Bike riding is good too.

So combine the suggestions into a combination that works best for you. If you lose weight slowly, you lose the fat but keep the muscle, so your body fat % goes down dramatically. Then you will go down dress sizes in a healthy way.

A rapid weight loss just leads to loss of muscle and a rapid regain. The experienced HS wrestlers know all about it. Talk to a physician for specific medical advice too.

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