Noticing changes in your body and wondering what’s going on? Whether you’re super slim or suddenly outgrowing your jeans, it’s all part of growing up. Puberty brings loads of changes, including your weight and guess what it’s totally normal.
Are you someone who never seems to gain weight and gets teased for your childlike physique? Or maybe you’ve noticed your jeans feeling tighter and wonder what’s going on? You’re not alone and you’re definitely not doing anything wrong.
Worried about weight gain during puberty? You’re not alone! In this article, we’ll explore:
Whether you’re feeling unsure or just curious, this guide is here to support you every step of the way.
Puberty is a time of big changes physically, emotionally, and mentally. Between the ages of 10 and 14, it’s completely normal for some teens to gain up to 30lbs.
That might sound like a lot, but your body is growing taller, stronger, and developing in new ways and this weight gain is part of becoming an adult and very just what you should expect.
Your body is one-of-a-kind, and a big reason for that is genetics (the things you inherit from your family.)
These can influence things like your height, body shape, how quickly you grow, and even how your weight changes during puberty.
If your parents or older siblings were late bloomers, naturally slim, or had curvier bodies, you might notice similar patterns in yourself. That’s why comparing your body to your friends isn’t always helpful, everyone’s body is on its own timeline.
So if you’re wondering why your body looks different or why changes are happening faster or slower than others, remember: your genes and your unique puberty journey are guiding the way.
Did you know you actually need more calories during puberty when growth is happening on a daily basis!
Puberty is a time of big changes, and your body needs extra support to keep up. That means eating well, and being kind to yourself.
It’s also important to listen to your body. If you feel hungrier than usual, that’s normal! Your body is working hard, so adding a little more food to your plate at mealtimes can help you feel fuller for longer and stop you from reaching for less healthy snacks later.
REMEMBER - Your body needs fuel to grow strong. Eating well isn’t just okay...it’s essential.
Some teens lose weight during puberty, especially if they grow taller quickly.
Others may lose their appetite or feel stressed, which can affect eating habits. If you’re losing weight without trying, or feel tired and weak, it’s a good idea to talk to a trusted adult, teacher or school nurse.
We know that some teens feel pressure to look a certain way and may try dangerous diets or follow unhealthy advice online. But this can lead to eating disorders, which are serious and can affect both your physical and mental health now and in the future.
Puberty is a time when your body is working overtime, growing taller, building muscle, developing curves, and changing in lots of ways.
To keep up with all of this, your body actually needs more calories, especially from nutritious foods that give you energy and support healthy development.
That’s why dieting during puberty is a no-no! Cutting back on food or skipping meals can leave you feeling tired, moody, and even slow down your growth. Your body isn’t trying to “get fat” - it’s trying to grow!
So, if you’re feeling unhappy with your body or worried about food, please talk to someone you trust, a parent, teacher, school nurse, or trusted adult. You deserve support, and there are people who care and want to help.
Let’s be honest, social media can be fun, but it can also make you feel like you’re not good enough. Seeing influencers or friends post perfect selfies or body pics can lead to comparing yourself, even though most of those images are edited or filtered.
It’s important to remember:
If scrolling through your feed makes you feel down about yourself, it might be time to take a break. Try stepping away from social media for a few days or even a couple of weeks.
Use that time to focus on things that make you feel good like hanging out with friends, doing something creative, or getting outside.
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.
Being fit isn’t about having a certain body shape or size it’s about feeling strong, healthy, and full of energy. During puberty, your body is changing fast, and staying active helps support those changes while boosting your mood and confidence.
Is Being Heavier a Sign I’m Unfit?
Not at all! Your body shape and size are influenced by lots of things, especially genetics. Some people are naturally taller, broader, or curvier, and that doesn’t mean they’re unhealthy. In fact, someone who’s bigger but exercises regularly could be much fitter than someone who’s slim but never moves around.
I Don’t Need to Exercise - I’m Already Thin!
Being slim doesn’t automatically mean you’re fit. If you’re sitting out of PE or skipping movement because you think you don’t need it, think again! Exercise helps your heart, muscles, bones, and even your mood.
Everyone, no matter their size needs to stay active to feel their best.
You don’t need to be a gym expert or a sports star to stay active. Moving your body in fun, everyday ways helps you feel stronger, boosts your mood, and supports all the changes happening during puberty.
Staying fit isn’t about looking a certain way, it’s about feeling good, having energy, and keeping your body healthy as it grows.
Here are some easy ideas:
Puberty can feel like a rollercoaster, especially when your body starts changing in ways you didn’t expect.
But every stretch mark, growth spurt, and curve is part of your journey and it’s completely normal. Whether you’re gaining weight, losing it, or just trying to figure it all out, remember that your body is growing, developing, and doing exactly what it’s supposed to.
So, be kind to yourself, fuel your body with good food, stay active in ways you enjoy, and don’t be afraid to ask for help if you need it. You’re not alone and you’re doing just fine.
Worried about your body changes? Ask Vicki or check out our Frequently Asked Questions at the bottom of the page - Answered by Ask Vicki.
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Gaining weight during puberty is completely normal, and actually expected!
Your body is growing taller, building muscle, developing curves, and changing in lots of ways. It would be impossible to stay the same weight you were as a child because your body needs more energy and nutrients to support all these changes. This weight gain is a healthy part of growing up, not something to be afraid of.
Not at all! Your body needs extra energy to grow, and that often means gaining weight. It’s a sign that your body is doing what it’s supposed to do.
Yes! Your body needs more fuel during puberty. Feeling hungrier is normal, so don’t be afraid to eat a bit more at mealtimes to stay full and energised.
It’s totally normal to crave sweet treats especially during puberty when your body needs more energy. But if you feel like you’re reaching for chocolate or sweets all the time, here are a few tips to help:
No! Dieting during puberty can be harmful. Your body needs nutrients to grow properly. Focus on eating balanced meals and staying active, and talk to someone you trust if you’re struggling with body image.
It’s really common to feel this way, especially when you’re seeing perfect pictures online. But remember most of those images are edited, filtered, or posed to look a certain way.
They don’t show real life or real bodies!
If social media is making you feel down, try taking a break for a few days or even a couple of weeks. Spend time doing things that make you feel good like hanging out with friends, being creative, or getting outside. Your body is growing and changing, and it deserves kindness, not comparison.
Yes, totally normal! Puberty doesn’t start at the same time for everyone. Some people begin developing earlier, while others take a bit longer. Your body is on its own timeline, and it will catch up when it’s ready.
During puberty, your body stores extra fat to support growth and development. For girls, this often shows up around the tummy, hips, and thighs. It’s part of becoming curvier and doesn’t mean you’re unhealthy or overweight.
Sometimes teens lose weight during growth spurts or when they’re stressed. If you’re feeling tired, weak, or not eating well, it’s a good idea to talk to a parent, trusted adult or school nurse.
It’s okay to feel unsure about your body, especially during puberty when everything is changing. But if you’re avoiding food because you’re scared of gaining weight, this could be a sign of an eating disorder, and it’s really important to talk to someone about it.
Your body needs food to grow, stay strong, and feel good. You’re not alone, and there are people who care and want to help you feel better. Speak to a trusted adult like a parent, teacher, or school nurse.
