How to lose body fat in puberty

[mentalmaxxing]

Hi im almost 16, and 180cm 72kg, 20% bodyfat and a chubby face.
Want to lose 7% fat (cus my face is fat af and my body is skinny fat)
How can I lose fat without stunting growth?
pls help me guys
(reupload)

 

[greedpsl]

Hi im almost 16, and 180cm 72kg, 20% bodyfat and a chubby face.
Want to lose 7% fat (cus my face is fat af and my body is skinny fat)
How can I lose fat without stunting growth?
pls help me guys
(reupload)

A good amount of mid to low intensity cardio daily and a 500-600 calorie deficit maximum. Im 6ft1.5 and 16 and around 178lbs I shall implement this protocol for me as well.

 

[Aeu]

A small deficit of about 200–300 calories below your maintenance. Anything higher than that would simply be unreasonable. If you stop growing or feel constantly exhausted, you're eating too little. Also, just prioritizing protein, resistance training, drinking plenty of water, and reducing high-sodium (salty) snacks.

I would say this is perfectly reasonable for your case.

Mark as solution.

 

[femoidannihilator]

Hi im almost 16, and 180cm 72kg, 20% bodyfat and a chubby face.
Want to lose 7% fat (cus my face is fat af and my body is skinny fat)
How can I lose fat without stunting growth?
pls help me guys
(reupload)

dont be a fat pig and stop eating slop, just eat red meat and other animal products(besides dairy that makes you gain weight) literally as simple as not eating like shit, and doing a bit of cardio

 

[mentalmaxxing]

A small deficit of about 200–300 calories below your maintenance. Anything higher than that would simply be unreasonable. If you stop growing or feel constantly exhausted, you're eating too little. Also, just prioritizing protein, resistance training, drinking plenty of water, and reducing high-sodium (salty) snacks.

I would say this is perfectly reasonable for your case.

Mark as solution.

also currently im not growing for 10 months, but my growth plates are fully open(bone age matches my age) since july 2025 i was only gaining mass, what can be the problem?

 

[fletcherp]

Hi im almost 16, and 180cm 72kg, 20% bodyfat and a chubby face.
Want to lose 7% fat (cus my face is fat af and my body is skinny fat)
How can I lose fat without stunting growth?
pls help me guys
(reupload)

best way to run a cut without harming growth is minimising the duration of the cut, this ensures you're gonna stay metabolically and hormonally sound for as long as possible.

do an aggressive deficit, have 0.7g of protein per lbs bw, 40-50g of fat, and then fill the rest of cals with carbs.

guarantee you're getting all the micros you need (most of the time people missing out on these are why they see growth issues)

worst thing you can do is a long drawn out cut that just prolongs your less than optimal state of being