Belly Fat

I'm 14 years old, 5.4ft and 106 lb. i mainly just want to lose belly fat, because I'm really "podgy" around that area. Any tips / diets / exercises that are suitable for me to lose belly fat only? Any help is really appreciated!

It sounds like you need to tone that area with ab exercises. A short time per day - 10 mins. or so - would do it.

It should be noted that there is no way to naturally 'target' fat. You can only tone the muscles in an area which may or may not help, not burn that specific area of fat. Fatness depends on the size of fat cells and with diet and exercise all fat cells throughout the body will decrease in size. Don't be scammed. Explore this site for ideas of how to best get your fat dealt with.

If you work at tightening your abdominal muscles it will help to improve your posture and make you feel less insecure about your midsection. Try things like yoga/pilates, and variations of crunches and planks. Best diet advice I have found is:
1) Drink lots of water and cut out sodas
2) Remember to eat, a starved body/metabolism is not healthy and won't help you loose fat
3) Exercise!!

Good luck!

Thank you everyone! Great help

How much belly fat can you have at 5'4" and 106 lbs?!? If you were my daughter, I'd encourage you to develop healthy eating habits - plenty of fruits and veggies, whole grains, lean proteins, dairy, plenty of water . . . . . and just be a kid and love your body.

I'm with Sheryl10. At 14, you probably still have "baby fat"... your body is far from fully developed. Just eat right and be active.

Do something active outdoors like jogging, hiking, biking, swimming, etc 2-4 times a week. Core exercises like crunches, leg raises, and bicycle crunches will tighten up your midesction. Don't skip meals. When you under eat, your body will go into "starvation mode" and hold on to everything you have for survivial. So be sure to have your main meals with a little snack in between. Drink plenty of water too. Your height and weight sound fine, but these would be a great start in helping you achieve the results you want.

I agree with previous posts, at 14 you're weight will probably settle down! But if you're REALLY wanting to shift any fat, stick to daily stomach exercises. Try not to cut down on your food if you're eating healthily enough, and make sure that you let yourself have a treat every now and again! I had the same issues when i was your age, and as you bulk out in other places, you'll lose the belly! Just stay healthy and enjoy you're youth before you're worrying about your weight EVERYWHERE rather just a little belly jelly

Jorge Cruise has a book called The Bellyfat Cure that is just about this problem. He says it's sugar, and the kind of starchy carbs that start turning to sugar in your mouth while you eat them.

You can find the book (s) at Amazon.com used and below cover price new, and they mail to your house for a very low price. The advice is simple and short, and there are lots of recipes.

Basically, the author says if you keep your total sugar no more than 15 g per day and your total carbs under 120 g per day, your body will adjust and get rid of the tummy without further calorie counting. A lot of us think this knowledge is a lifesaver. I hope it helps!

sorry but that is simply the usual anti-carbs rubbish. Of course if you cut out carbs altogether it is quite likely that you will create calorie deficit and loose weight and probably fat from the belly as from elsewhere, the rest is either good faith diet myths or more likely scams to sell books and/or supplements.

like other people have previously mentioned, I am guessing looking at your age and height that it is just "baby fat". Just eat healthy (do not diet as loosing more weight you'll be seriously underweight) and excercise regularly Doing abs will tone up your stomach as well..

At 14 years old I would not worry too much about it. I know others can be cruel to the "Fat Kid" I was one! Not very athletic sucked at just about every sport. But then I discovered Bicycling! And by the time I was in HS I wasn't the "Fat Kid" still sucked at sports but hey. Just find something you like to do and do it all you can! I bought a Mountain bike in May and have rode it close to 200 miles and the Belly has shrunk! Cycling dose work the abs! My DR told me so and it does. If you like to bike do it and check around your area and find a BMX track and have some fun while your at it!

Generally fat is stored in the belly when it is carbs...sweets and starchy foods, especially soda, juice and white starches, like bread, potatoes, rice and sugar. Beer also has a LOT of sugars, so that's why they sometimes call it a "beer belly".

Don't go crazy, just try to avoid sweet liquids and candy-type stuff..as you get a little older, your pudge will go away and you will be leaner as you lose your "baby fat".

Your weight is completely normal for your height, you may just not be developing your womanly figure as quickly as some of your friends...it will happen.

Enjoy every day!

I would suggest exercise and not restricting any calories. My daughter is 14 years old 5'0 83lbs and trying to gain weight. She is a stick. You are four inches taller and twenty pounds heavier so you are probably the "perfect" size. Any remember guys like curves.

A few sit-ups in the morning and before you go to bed should do the trick 👍

When I was young and still in school I wanted to weigh 100 lb so bad but couldn't quite make it. I graduated weighing 98 lbs. After high school I gained a little, maybe 10 lbs. I could eat most anything I wanted and however much I wanted and didn't gain. After I got married and had a baby I was pretty good. 9 mo pregnant I weighed 136. After my daughter was born my body changed and I had no problem gaining weight. Thus my presence here...... LOL I ended up at 191 as of last Feb and became totally disgusted with myself. So she is good for now she just needs to keep an eye on it after she gets married that seemed to be when all my weight problems started. If I had it to do over again I think I'd learn about healthy eating and form good habits BEFORE it becomes a problem..........

The charts would say that 106 pounds and 5'4" tall is seriously underweight. There is nothing anyone can do to spot reduce areas of fat. Fat is lost in the reverse order that it is gained.

What size are you, size 4?

@eKatherine, well I'm from United Kingdom (sorry, not sure where you are from) so I'm size 8.

Then you probably are a size 4 here. I myself have never been less than a size 10 US in my life, and that not very long.