Are you someone who never seems to gain weight and find yourself teased by others for your childlike physique? Or maybe despite your best efforts you can no longer fit into your favourite pair of jeans?
What is normal…just look around you! It can be tempting to compare your body shape with friends or siblings and then start to feel unhappy about how you look. But we are all so very different and a healthy weight can vary from person to person, often depending on height, age, family genes and where they are in their journey through puberty.
From the age of 10 – 14 it is not unusual for girls to gain up to 30lbs in weight. This sounds like a lot but remember that you will start to become taller and any increase in weight will be distributed around your body as you develop.
Some teens and pre-teens often see a change to their mid-section and for some this will be quite normal and followed by a giant increase in height. Remember too that many girls will notice a curvier look to their body as the hips widen and the tummy becomes rounder – rounder does not mean you are overweight!
No, not at all. Genetics can play a big part in how tall we are and what our overall shape will be. Therefore someone who is structurally larger than their slim friend but exercises more often could be fitter.
Don’t assume that because you are naturally slim that you can sit on the sofa all day or watch others exercise while you sit a class out. Slim people who don’t exercise are just as likely to be unfit and experience poor health because of this.
Just like a first period can arrive at different times for each of us, so can the arrival of puberty. So it’s very common for friends to differ in height, weight and shape as their journey through puberty will be unique for each of them.
Some girls worry so much about the way they look they are tempted to diet or do some very dangerous things to change it. But the truth is that food is important for our overall health, and so is keeping active. So don’t be tempted to try crash diets or read online stories related to losing or gaining weight, in your teens a good diet is important to keep up with all the changes happening to your body.
Teenagers should aim for a balanced and nutrient-rich diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. This provides the necessary vitamins, minerals, and energy to support growth and development. And the odd snack every now and then is absolutely fine, so don’t feel you have to stop eating the treats you love!
Listen to your body's hunger and fullness cues, rather than following strict diet rules or restrictions. It’s only natural to feel hungrier as you develop, so add a little more food to your plate at meal times, this will leave you feeling fuller for longer and put a stop to unhealthy snacking between meals.
Get busy, and find activities you enjoy, whether it's sports, dancing, yoga, or simply going for a walk. Physical activity not only supports physical health but also promotes mental well-being and reduces stress.
If you, or someone you know is struggling with their body image or has an eating disorder, please seek support from trusted adults such as parents, teachers, or your school nurse. Early intervention and support can prevent long-term consequences and promote positive body image and self-esteem.
