Im a 14 year old girl..im basically a normal weight, im 5’2 and 103 lbs.. but I want to thin out my thighs a tiny bit. Like barely anything. And also get some slight abs, like not a full out six pack, just toned i guess. So i guess this is more of a workout question but oh well. So what should i eat? How long should i do it for? And what workouts should i do?
This question was not answered by a nutritionist, however another user commented.
Answer:
unfortunately you cannot spot reduce fat. but by tweaking your diet and exercise regime, it can help you out. eat lean protein (eggs, fish, chicken breast, steak, beans), heaps of veggies, some fruit. if you’re going to eat bread, pasta or rice make sure it’s brown or wholemeal. cut out all sugar. decrease portion sizes. just because chicken breast, for example, is healthy, it does not mean you can have 10 pieces day. drink nothing but water! do not even drink diet soft drinks! increasing fibre and use of spices like cinnamon and cayenne pepper will also be ideal. have 5-6 smaller meals a day, rather than 3 big ones if you’d prefer. this way you are regularly eating and won’t feel deprived. healthy fats like olive oil, avocado, raw nuts and seeds and low-fat diary (especially unsweetened Greek or natural yoghurt) is great for belly fat loss. to form your dinner and lunch-time meals, get an average sized plate. fill half of it with veggies (raw or cooked), fill 1/4-1/2 of your plate with lean protein (eggs, fish, chicken etc). if you’re going to eat carbs (pasta, potatoes, bread etc.), then put enough protein that covers 1/4 of your plate and fill the other 1/4 of your plate with the carbs of your choice. this is a good and versatile guideline. also do cardio. go for long, power walks or run. try aim for 45 minutes a day 5 days a week. if you find this too overwhelming then start with 2 days a week and slowly increase your frequency and duration. do cardio first thing in the morning.. set your alarm and just go for it. squats, running/walking uphill, lunges (lower body) and situps, reverse crunches, planks (abs) are muscle exercises are great for toning… although toning exercises will not specifically make you lose fat, they will increase muscle and make you look firmer and toned. make this more of a lifestyle than a diet just to lose weight before school…. do not starve yourself, just eat healthy food.