Girls Weight chart for Teenagers 14 years old

Understanding Your Body and Mind at 14

Being 14 is an exciting but sometimes confusing time in your life. Your body and brain are going through tons of changes as you grow from a kid into a young adult. All these physical and emotional changes are totally normal, but they can feel overwhelming at times. This guide will explain what's happening and give you advice for taking great care of yourself during this important phase of growing up.

Your Changing Body

Right now, your body is going through puberty. Most girls start puberty between ages 8-13 and it can last for several years. During puberty, you'll probably notice changes like:

• "Growth spurts" where you get taller really quickly, especially in your legs

• Your breasts developing and growing (it's normal for them to be different sizes at first)

• Hair growing in new places like your armpits and pubic area

• Your skin producing more oil, sometimes causing pimples and acne

• Getting your first period (menstrual cycle)

Every girl starts puberty at their own pace - some earlier, some later. Try not to worry if you develop faster or slower than your friends. Your body is unique and these changes will happen when the time is right for you. If you have questions or concerns, definitely talk to your mom, doctor, or another adult you trust.Some other body changes you might experience:

• Widening of your hips and thighs as your body shape becomes more womanly

• Tenderness or soreness as your breasts develop (a training bra can help)

• Vaginal discharge as your body begins producing estrogen

• Mood swings and emotional ups and downs due to hormonal changes

• Increased perspiration and body odor (time to start wearing deodorant daily)

As your body changes, you may feel awkward or self-conscious at times. This is so normal! Try to remember that all girls go through this. Your body is incredible and these changes are preparing you to become a woman one day. Focus on appreciating and taking good care of the body you have.

Your Period

Getting your first period is a major milestone of puberty. It usually happens about 2-3 years after your breasts start developing. Most girls get their first period between ages 10-15. Periods happen about once a month as your body prepares for a possible pregnancy.When you get your period, blood and tissue from your uterus will exit through your vagina. It may start with light spotting before becoming a heavier flow for a few days. Most periods last 3-7 days. You'll need to use pads or tampons to absorb the menstrual flow.Periods can feel scary at first, but they are a normal and healthy part of being a woman. Talk to your mom, sister, doctor, or school nurse about what to expect. They can give you advice on managing periods and dealing with cramps, moodiness, or other symptoms. Always keep period supplies in your backpack and locker so you're prepared.

Breast Development

Your breasts will change a lot during puberty as they transition into adult breasts. Usually, breast development starts with a firm, round, tender lump (called a breast bud) under your nipple. Your breasts then get rounder and fuller over the next few years. They may feel sore at times.It's totally normal for your breasts to be different sizes and shapes, especially at first. Most women have one breast that is slightly larger than the other. As you develop, you may want to start wearing a bra for support and shaping. Ask your mom or another woman you trust for help picking out your first bras.You may feel self-conscious about your changing breasts, but try not to worry. All the women in your life went through this too. Your breasts, no matter their size or shape, are a beautiful, normal part of your body as a young woman.

Hair, Everywhere!

During puberty, hair will start growing in your armpits and pubic area (the area around your vulva/vagina). At first, this hair is soft and light. As you mature, it will become thicker, darker, and curlier. You may also notice hair growing on your legs, arms, and maybe even your upper lip. This is all thanks to hormones like testosterone.If you want to remove any of this new body hair, ask an adult to teach you how to shave safely. You can also try waxing, depilatory creams, or just leaving it au naturel. There's no right or wrong - it's about your personal preference for your own body. Just know that some hair removal methods, like shaving or waxing, must be repeated regularly.

Skin Changes

Your skin, especially on your face, will probably start producing more oil during puberty. This is due to hormonal changes. You may get pimples, blackheads, or whiteheads. Washing your face twice a day with a gentle cleanser can help. Don't pick or pop pimples - this can cause infection and scarring.If you wear makeup, be sure to remove it before bed each night. Look for oil-free, non-comedogenic products. If your acne is really bothering you, talk to your doctor. They can suggest over-the-counter or prescription treatments to help clear your skin.

Body Image

With all these physical changes, you may feel unsure or critical of your appearance. You may compare yourself to friends, siblings, or celebrities. This is normal, but can really damage your self-esteem if you let it. Try to remember:

• There is no "perfect" body. All bodies are good bodies, including yours!

• Images you see in media are often photoshopped and unrealistic.

• Everyone develops at their own pace. Your body is right on time for you.

• Your body is incredible and allows you to do amazing things - appreciate it!

• True beauty comes from within. Be kind to yourself and others.

If you're really struggling with negative body image or self-esteem, please reach out for help. Talk to your parents, your doctor, a school counselor, or another trusted adult. You don't have to deal with those heavy feelings alone.

Your Changing Mind & Emotions

Puberty isn't just physical - it's emotional too. All those hormones flooding your system can make your thoughts and feelings seem more intense and unpredictable. You may experience:

• Mood swings - feeling super happy one minute and upset or angry the next

• Insecurity and self-consciousness about your changing body and identity

• A desire for more privacy and independence from your family

• Stronger interest in romantic/sexual feelings and relationships

• Peer pressure to fit in and be liked by friends or classmates

• Confusion or conflict with parents as you start to assert your own opinions and ideas

This emotional rollercoaster is a normal part of growing up. Your feelings may seem irrational even to you sometimes. Try to pause and take a breath before reacting. Talk to people you trust about how you feel. Consider journaling, art, music, or exercise as healthy outlets for intense emotions.As you become more independent, you may find yourself questioning rules, beliefs, and values you've grown up with. This is a normal part of figuring out who you are and what you stand for. Share your thoughts respectfully with your parents and be open to their perspective too. It's okay to disagree sometimes, as long as you communicate with maturity.

Friends & Socializing

Friends are a top priority for most 14-year-old girls. At this age, you're probably starting to build deeper, more complex friendships based on shared interests, trust, and understanding. You may have a best friend or a close group of friends. These relationships are important as you navigate the ups and downs of being a teenager.Spending time with friends is great, but it's still important to make time for family. You need your parents' support and guidance, even if you don't always want to admit it. Try to eat dinner as a family when you can. Share some of your life with your parents and siblings. Find fun activities to do together.At the same time, it's normal to want more independence in your social life too. Ask your parents for a little freedom to hang out with friends, as long as you prove you can be responsible. Always let them know where you're going, who you'll be with, and when you'll be home. Call or text if your plans change.Be smart and stay safe when you're out with friends. Avoid risky situations involving drugs, alcohol, or sexual activity. Don't be afraid to say "no" if something doesn't feel right to you. A real friend will respect your choices. If you ever feel unsafe or uncomfortable, call a parent or trusted adult to come get you immediately.

Boys, Dating & Sex

You may be feeling new, confusing, exciting romantic and sexual feelings. You may have your first crush or even your first boyfriend. This is totally normal, but can be a little scary too. Remember:

• There is no "right" time to start dating. Don't feel pressured to have a boyfriend just because other girls do.

• You don't have to do anything physical (kissing, touching, sex) just because a boy wants to. Your body, your choice.

• If you do decide to be physically intimate, always use protection to prevent pregnancy and STDs. But it's okay to wait until you're older.

• Never send nude pictures to anyone. They could share them with others or online.

• If a relationship ever feels controlling or abusive, get out and get help from an adult immediately. You deserve to feel safe and respected.

It's a great idea to talk to your mom, dad, doctor, or a counselor about dating, sex, and healthy relationships. They can give you accurate information and guidance as you navigate these new experiences. Don't feel embarrassed - they were your age once too!

Taking Care of Yourself

With so many big changes happening, taking good care of yourself is super important. When you treat your body and mind well, you'll feel your best. Here are some tips:

Eat a Balanced Diet

Your body needs good nutrition to fuel your growth and give you energy. Aim to eat:

• Plenty of fruits and vegetables in all colors of the rainbow

• Whole grains like brown rice, whole wheat bread, and oatmeal

• Lean proteins like chicken, fish, eggs, beans, and nuts

• Healthy fats like avocado, olive oil, and nut butters

• Low-fat dairy products like milk, yogurt, and cheese for strong bones

Try to limit sugary, greasy, and processed foods. It's okay to enjoy treats sometimes, but make healthy choices most of the time. If you need help planning balanced meals, talk to your doctor or a registered dietitian.

Stay Active

Exercise is amazing for your physical and mental health. Aim for at least an hour of physical activity most days. Find something you enjoy so it doesn't feel like a chore. You could:

• Join a school or community sports team

• Take a dance, yoga, or martial arts class

• Go for walks, runs, or bike rides with your family or friends

• Create your own exercise routine with online workout videos

Regular exercise will help you maintain a healthy weight, build strong muscles and bones, improve your mood, boost your confidence, and relieve stress. If you're not used to being active, start small and work your way up. Any movement is better than none!

Get Enough Sleep

Sleep is so important, but many teens don't get enough. You need 8-10 hours per night to support your growing body and brain. When you're well-rested, you'll have more energy, focus better in school, and manage your emotions better. To improve your sleep:

• Stick to a consistent sleep schedule, even on weekends

• Create a relaxing bedtime routine (warm bath, reading, stretching)

• Keep your room dark, quiet, and cool

• Avoid caffeine in the afternoon and evening

• Put away screens (phone, tablet, TV) at least 30 minutes before bed

If you have trouble falling or staying asleep, talk to your doctor. Sleep problems are common but treatable.

Manage Stress

Being a teenager can be stressful. You may feel pressure to do well in school, fit in with friends, and make big decisions about your future. Chronic stress can lead to physical and emotional problems. Some healthy ways to cope with stress:

• Talk to someone you trust about what's bothering you

• Write in a journal to express your thoughts and feelings

• Practice deep breathing, meditation, or yoga to calm your mind

• Exercise to release endorphins and reduce tension

• Spend time in nature to relax and recharge

• Make time for hobbies and activities you enjoy

• Don't overschedule yourself - it's okay to say no sometimes

If you're feeling overwhelmed, anxious, or depressed, please reach out for help. Talk to your parents, doctor, school counselor, or call a teen helpline. You don't have to face tough times alone.

Stay Safe

As you become more independent, it's important to make smart, safe choices. Always wear a seatbelt in the car. Wear a helmet when you ride a bike, skateboard, or do other wheeled sports. Avoid walking alone at night. Never get in a car with a driver who's been drinking or using drugs. Trust your gut - if a situation feels dangerous, get away and get help.It's also important to stay safe online. Never share personal information (full name, address, school, etc.) on public profiles. Only accept friend/follow requests from people you know in real life. If someone is bullying or harassing you online, block them and report it. Don't send pictures or messages you wouldn't want the whole world to see - anything shared online can be permanent.If you're being bullied, harassed, or abused in any way, please tell a trusted adult. You have the right to be safe and respected, online and in real life. There are people who can help.

Finally

Your body and mind are going through so many changes, it can be hard to keep up. Just remember that everything you're feeling is normal and okay. Be patient and kind to yourself as you navigate this new phase. Treat your body well and give yourself grace on the hard days. Reach out for help and support when you need it. You have so many people who love and believe in you! Focus on becoming the healthiest, happiest version of yourself. Pursue your passions, spend time with people who lift you up, and always keep learning and growing. You have such a bright future ahead of you. I'm excited to see the amazing young woman you're becoming. You've got this, girl!