How to get fit and lose fat as a teenager

First of all, in losing weight eating and spending calories matters the most. If u can burn more calories than u eat over a long spread period, say one year u will surely lose ur weight. Having a calorie deficit of 400kcal consistently is really good.

Calorie deficit = Calories u spend- Calories u eat

All u need to track ur calories daily and not to over eat. Install any health app and set ur target weight and work on it.

Choose healthy foods like

  • Whole grains like wheat and oats
  • Legumes
  • Vegetables
  • Fruits
  • Nuts
  • Low fat dairy


  • Oils
  • Added sugar
  • Refined flours like maida
  • Fruit juices and cold drinks
  • Outside food
  • Packed foods like noodles and biscuits

Eating within ur required calories is most important. Drink plenty of water.

I lost 17 kgs in last one year by the way I described above with little walking and light sports that too not regularly.

I feel fitter and healthy.

All this change came when I realised that people in 30s are getting prone to chronic diseases like diabetes and cardiovascular problems. I need to lose weight and strictly worked in it. People these days eat everything because they know medical science has answer to every problem. But people don't know that medicines just delay the illness, not prevent it.

So here comes the change.

As someone said ‘ Fat lasts longer than taste '

It's really true.

Work on ur health.

Health is the greatest wealth.

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Does fasting help you burn more calories during workouts?

No.There are theories that it makes your body burn more fat - but your body would have had to adapt to focusing more on ACTIVELY burning fat when it requires energy. And even if you have fasted - you are STILL going to have glycogen

What are the issues of the principles of physical fitness?

I'm assuming here that you mean what are the issues with the principles of physical fitness. The principles of exercise (they vary but usually specificity, individuality, adaptation, progressive overload, reversibility and biological ceiling ) are considered by many to be the ‘first principles' of exercise and training. We are taught these and continue to teach these principles