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A Teenagers Diet Plan for Fat Loss

Muscle Coach Diet Plans

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.

Remember fat loss boils down to the equation of calories in versus calories out and there are more variables in determining your calorie requirements than just your weight. Your genetics, gender and level of physical activity will mean every individual is different. Try experimenting with different calorie intakes to find what works best for you.

Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!

Save a copy of your PDF diet plan and share it with your friends!

Introduction to Teen Fat Loss

Teenagers generally have a faster metabolism, however, many times it is hard to escape the onslaught of junk food that is available or they can get caught in a stagnant lifestyle with school all day and sitting in front of the computer at night. Below, I will share with you a few simple and key points that if followed will drastically increase your chances of a lean and mean physique. The most important thing you need to know however is that it is not impossible, in fact it is very achievable.


The Keys for Fat Loss
  • Drink lots of water
  • Control your portion size – you can essentially have it all! But only in moderation
  • Have a plan and a goal – Begin with the end in mind and then work to get there.
  • Don’t be too hard on yourself
  • To lose fat – YOU MUST EAT
Drink Lots of Water

The key is to drink two litres of water a day. This is easier than it sounds and doesn’t have to be done all at once. Just find a good one litre water bottle and carry it with you wherever you go, just sip it all day and your two litres will come easily. I will not go into too much depth regarding the many reasons why drinking water will assist you to lose weight – just Google it and do your own research and you will be astounded. However I will explain one secret that many people overlook when it comes to water and weight loss. As a result of the modern western diet our bodies accumulate many toxins through our food and through the air etc. The safest place for the body to store these toxins is in the fat cells as it neutralises there volatility. Fat cells that are storing toxins are very hard to burn and the body resists breaking them down as the toxins must then be dealt with and filtered through the kidneys and liver, hence why headaches or flu like symptoms are often the result of a fat loss detox. Water is nature’s most simple and effective detoxifier, as you increase your water intake you are flushing toxins out of your body all day and the result is – you will burn fat much easier.

Control Your Portion Sizes

This is essentially good news! It has been proven time and again that starvation diets or highly regimented Keto plans tend to leave the poor teenager in worse shape than when they started! I recommend moderation and not being too crazy strict with your eating so that it becomes unsustainable. A simple, achievable, yet highly effective method for weight loss is to be aware of not only ‘what you eat’ but ‘how much you eat.’ Enjoy your fish fingers when mum serves them up after a busy day, but instead of 5 have 1.5. Enjoy your spaghetti bolognaise but consume half your normal portion size. Try it – you will see the results!



Have a Plan and Set Goals

Steven Covey, author of ‘7 Habits of Highly Effective People’ observed that one of the habits of those that succeed in what they do is that they begin with the end in mind. To do this you must come to terms with who you are now and accept who you are now, take a photo of yourself and put it up in your bedroom where you will see it often. Next to that picture you can put an image of someone you aspire to be – make it realistic and pick a body type that is genetically similar to yourself…be real! The mental re-enforcement of your goal has a powerful effect on the mind and can make discipline a little easier.

Muscle Coach’s Recent Transformation Winner: Christian

Don’t be too Hard on Yourself

I will let this speak for itself. Enjoy who you are now, enjoy the thought of a health journey where you will shed pounds, and enjoy the thought of who you will become. Beating yourself up never works. Positive re-enforcement is proven to work exponentially more effective than punishing yourself every time you slip up.


To Lose Fat – YOU MUST EAT

Believe it or not, a weight-loss program that overly restricts calories will set you up for failure, as will a skipped meal. There is a point at which cutting calories will work against weight loss because consuming too few calories (or too few meals) leads to a rapidly reduced metabolism, poor health and hormonal imbalance. You will find it hard to implement your healthy eating goals when you’re feeling hungry and dissatisfied. And you will suffer from cravings, ultimately causing you to fall into under-eating and over-eating cycles. Eat healthy, eat regularly.

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