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You are here: Home / WEIGHT LOSS / Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )

Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )

Last Updated on October 9, 2020 | RD, Payal Banka (Registered Dietitian) 35 Comments

We all have been in the phase where we couldn’t wait to grow up. Teenagers are looked upon by the kids younger to them. For younger kids, teenagers have the best life. But, like adults teenagers also deal with a lot of physical, mental, and emotional issues. Weight is one such issue that most teenagers have to deal with. And teenage girls are the main victims. In this article, we will see an Indian Weight loss Diet Plan for Teenage Girls ( Teenager weight loss ).

Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )

Teenagers go through years of growth spurts, hormone shifts, and body adjustments. Menstruation is the biggest change that teenage girls go through. It is difficult for them to accept the fact that menstruation is now an unavoidable part of life. On top of that because of the hormonal changes they experience physical changes. Fluctuation in weight creates a big blow to teenager’s self-esteem.

Teenage girls gaining weight is very normal. There are some girls who shed this weight once they enter adulthood. But there are few who gain unnecessary weight which becomes difficult for them to lose. This unwanted weight gain affects the kid very deeply and they follow all the fad diets for the fastest results. If you have to manage your diet according to your school timings, here is a more suitable diet plan for school time.

Indian Weight loss Diet Plan for Teenage Girls:

If you know the reason behind your weight gain, you will understand your body better.

What Causes Excess Weight Gain in Teenagers?

  • Eating unhealthy food:

Unhealthy snacking between meals, eating when bored, consumption of junk and soda all lead to excess weight gain. Eating high calorie foods when feeling low is another factor that piles on the weight. These food choices are also low in nutrients.

  • Lack of physical activity:

The world has become small as it is now connected through the internet. Spending more time on the phone also leads to weight gain. There is a positive balance between the calories consumed and physical activity that leads to the accumulation of excess calories.

  • Puberty:

This is an unavoidable growth change in teenage girls. But an inappropriate spurt in hormones increases the appetite which in turn leads to weight gain. Excess weight gain along with less physical activity worsens the situation. Watch – How to increase height.

  • Psychological reasons:

They may unnecessarily compare themselves to their peers and be under the pressure of having the “ideal body”. The dissatisfaction of not having the perfect body may lead to depression. This can lead to binge eating. Also, the stress itself leads to weight gain. Instead,  partner up with your friend for a weight loss journey.  After all , a friend in need is a friend indeed.

  • Physiological reasons:

Many health conditions like hypothyroidism, high cortisol levels, and PCOS lead to excess weight. The girls tend to feel tired and fatigued. Certain anti-anxiety or anti depressing medicines also lead to weight gain.

Let us now see some useful tips that will make your teenager’s weight loss very easy.

Weight loss tips for Teenagers: 

Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )

  • Consume a Balanced diet:

Most teen girls are conscious about their weight and appearance and tend to reduce their calorie intake to maintain their weight. They start starving themselves to lose weight. Girls forget that along with maintaining the weight they are still in the growing age. They still need enough calories for proper growth and maintenance. A proper weight loss diet plan for teenage girls should consist of an adequate amount of carbohydrates, proteins, fats along with vitamins and minerals. Consume proper 2 – 3 big meals and 2 – 3 mid meals or healthy snacks.

  • Eat lots of fiber:

Include a variety of fiber in your diet. Consume whole fruits, vegetables, oats, quinoa, whole grain cereals, pulses, sprouts, and bran fortified foods. A minimum of 5 – 6 servings of foods and vegetables is a must in a day. These fulfill the need for fiber, vitamins, and minerals.

  • Keep the proteins high:

High proteins are necessary for the growth and maintenance of the body. It boosts metabolism and aids weight loss. Include milk and products, egg, poultry, dals, pulses, sprouts, nuts, and seeds.

  • Stay Hydrated:

Avoid soda, aerated drinks, or any sugar-laden drinks. Replace these beverages with plain water. Try to refrain from drinking anything but water and unsweetened tea. Adequate water helps to burn excess fat. It has added value of clearing your skin issues that accompany PCOS. When you feel hungry between meals, try to consume water first. Your body might sometimes get confused between signals of thirst with hunger. Drinking ice cold water helps to increase your metabolism thereby reducing your weight.

  • Moderation is the key:

We all have food cravings. It would be very cruel if the teenager avoids something just to lose weight. It is ok to indulge in the high-calorie craving once in a while. Just key to healthy eating is “Eat everything in moderation”.

  • Do not follow a fad diet:

There is a lot of information available online. The girls might not be aware of the information available is authentic or just false info. It is always better to follow a balanced diet under the guidance of certified professionals.

  • Exercise more often:

Try to take up any outdoor sports activities like basketball, football, hockey, or cricket along with academics. Or else you can also go for walks or jog or swimming. Simple yoga is also beneficial for weight loss. At least 150 minutes in a week is required for appropriate weight loss.

  • Sleep sound:

Sound sleep helps your body and mind to relax. The body repairs itself while we sleep. There is a reduction in stress and also it burns calories.

Indian Weight loss Diet Plan for Teenage Girls

Here is a sample 1 day Indian weight loss diet plan for teenage girls.

 

Empty stomach:

1 Glass jeera or cinnamon water (soaked overnight) / 1 glass plain water + 6 soaked almond

 

Breakfast:

1 glass Berry/ Fruit Smoothie (Berries/ Any Fruit + Oats + Milk/curd + Chia Seeds)

OR

1 Cup vegetable Poha /Upma/ Daliya  + 1 Glass Milk

 

Mid-morning:

2 boiled eggs

OR

Soaked Nuts (4 almonds + 2 Walnut halves + 1 Dry Date + 1 dry fig)

OR

Musk melon / watermelon / Apple / Guava /Pomegranate /Orange

 

Lunch:

1 Bowl green salad +

2 Chapati Or 1.5 Cup boiled quinoa/ brown rice +

1 cup vegetables +

1 cup Daal / 1 cup curd / 100 gms chicken or fish

 

Snacks:

1 cup green tea OR 1 glass milk  +

1 cup Sprouts OR a bowl of puffed rice with veggies ( bhel without namkeen)

 

Dinner:

1 cup Stir fry  veggies(carrots, capsicum, peas, cauliflower ya broccoli, and few paneer cubes ) or  Green leafy vegetable +

1 cup Wheat noodles with veggies / 2 small  Millet roti/ 1 Vegetable Stuff Paratha +

2 cup peas tomato Soup + 1 cup mint raita at room temperature

 

Bedtime:

1 glass Milk (No sugar)

 

Endnote:

All you need is embrace is “it’s not about size…it’s about being healthy and fit”. You can get rid of the extra flab with a balanced diet, healthy food habits, and lifestyle changes. Take professionals’ help rather than just relying on the information available on the internet. Hope our Indian Weight loss Diet Plan for Teenage Girls ( Teenager weight loss ) helps you achieve your targets. All the best!

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Reader Interactions

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Comments

  1. Anya

    November 28, 2022 at 1:56 am

    Can i have condence milk

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 6, 2022 at 8:26 am

      it is very high in calories . best avoided.

      Reply
  2. Akshara

    April 21, 2022 at 12:46 pm

    I’m 15years old my height is 172cm(5’8inch) and weight is 80kgs shall i follow this diet and which workout will u suggest me…….and my mom don’t allow me to eat roti for lunch she say only rice pls help me and reply please……

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 28, 2022 at 4:16 pm

      yes you can follow this diet . there is nothing wrong in eating rice for lunch .. just have less rice and more veggies and salad and dal / sambar with it

      Reply
  3. Anshika Saini

    January 18, 2022 at 7:53 pm

    Thank you very much mam my name is Anshika Saini and I am 13 year and I want to lose weight, it is very helpful for me. I hope it result very good

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 18, 2022 at 10:56 pm

      sure it will 🙂

      Reply
  4. bell sahi

    January 4, 2022 at 4:52 pm

    HI MY NAME IS BELL .SO I WANT TO ASK THAT I WANT A DEIT FOR WEIGHT LOSS

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 4, 2022 at 5:11 pm

      you can follow the plan in the article above.

      Reply
  5. Roja

    July 24, 2021 at 8:08 pm

    Please i want to reduce 10 kg please help me for weight loss tips

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 24, 2021 at 9:31 pm

      you can follow the diet plan in the article. it will really help.

      Reply
  6. neha

    June 1, 2021 at 3:05 pm

    Hello can i increase my height by following this diet plan

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 1, 2021 at 10:31 pm

      https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/

      Reply
  7. Js

    May 19, 2021 at 11:20 am

    I am 15years weight 73 height 160 need to loss my fat &weight how many month we need to follow it.Which excercise you prefer and how many min

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 19, 2021 at 4:49 pm

      45 mins minimum workout everyday … follow for atleast 2-3 months …

      Reply
  8. Js

    May 19, 2021 at 11:17 am

    I am 15years weight 73 need to loss my weight how many month we need to follow it.Which excercise you prefer and how many min

    Reply
  9. Vishrsa

    April 13, 2021 at 3:54 pm

    Mam I am a 10 yeaar old and I Weigh 69 kgs
    I excecise evvereyday for 1 hour and I still don’t lose weight pls help I have followed diet given by you they don’t seem to work pls help

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 13, 2021 at 11:18 pm

      check your measurements .. do you see any changes there ?

      Reply
  10. gunni

    April 5, 2021 at 10:58 am

    ma’am I am 13 year old teenager and i am 5feet 4inches , my weight is 80kgs and i want to loose atleast 15-10 kgs , please tell me what i should do …..
    I exercise for 30-45mins a day
    and i also have left the habit of eating sweets and chocolates..
    i follow a low-carb diet, eat brown rice for lunch …

    After following all of this – my weight dosen’t seem to reduce .
    please tell me what i should do .
    THANK YOU .

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 5, 2021 at 11:24 pm

      increase the intensity of workout. Do you get your cycles ? are they regular ? hormonal imbalance can also leave the weight to become stubborn.

      Reply
      • gunni

        April 7, 2021 at 8:52 am

        no ma’am , i dont get my cycles properly …
        in fact they dont even come regularly once a month

        Reply
        • RD, Payal Banka (Registered Dietitian)

          April 7, 2021 at 11:31 am

          whats your age and weight ?

          Reply
          • gunni

            April 7, 2021 at 8:41 pm

            Ma’am
            as mentioned above ;
            i am 13 years old
            my height is 5 feet 4 inches
            and my weight is 80 kgs

  11. Vanshika Anand

    December 23, 2020 at 8:51 pm

    Mam I am 16 year old and my weight is 60 kg I need to shade weight please help

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 27, 2020 at 3:52 pm

      you can follow the diet plan mentioned here in the article.

      Reply
  12. Areeba fatima

    December 19, 2020 at 6:11 pm

    I am a teenage girl(15) I want simple and effective diet plan. Plz share me in say or two.

    Reply
  13. Priyal

    December 17, 2020 at 10:01 pm

    Maam i am 16 year old my height is 5’5 and my weight is 73 kg I really need your help!

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:36 pm

      you can follow this diet plan .. dont worry it works wonder .. if needed you can write your queries and questions to us and we will help.

      Reply
  14. Khusi hazra

    November 13, 2020 at 4:29 pm

    Mam,mara weight present 60 kg. AM 18 year old,collage student.45kg kar na ha. Please help me.

    Thanking you.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 23, 2020 at 8:05 pm

      you can follow the plan mentioned above

      Reply
  15. SINDHU

    November 11, 2020 at 10:02 am

    I AM 14 YEAR OLD AND I HAVE A DOUT CAN WE HAVE SOUPS WHILE WE ARE IN DIET

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 11, 2020 at 7:23 pm

      yes you can have soups

      Reply
  16. Sanjida akter

    October 27, 2020 at 8:27 am

    I am 15 years old.my hight is 5 fit 1 inch and i am 60 kg.i want to loss my weight. Please give me a diet chat for weight loss. Please please

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 31, 2020 at 4:49 pm

      you can follow the one mentioned above

      Reply
  17. Shaiza fatema

    October 22, 2020 at 1:46 pm

    I am 16 year old and I want to loss weight

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 24, 2020 at 10:28 am

      use this chart na

      Reply

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