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I want to ask every parent, every young girl, and every woman reading this one question:
When did we start accepting poor health as “normal”?
Irregular periods?
Constant tiredness?
Sudden weight gain?
Severe acne?
Unwanted facial hair?
Mood swings?
Poor sleep?
No energy?
Difficulty concentrating?
We often say, “She is young. It will be fine.”
But sometimes the body is trying to tell us something.
And when we repeatedly ignore those signals, we may miss an opportunity to identify an underlying health concern early.
Young Does NOT Always Mean Healthy
As a fitness professional, I meet people who want to change their bodies only after a problem has become impossible to ignore.
But I strongly believe that fitness should begin before the problem begins.
A young girl's body is going through tremendous physical and hormonal changes, particularly during puberty and the years that follow.
This is the time to build healthy foundations — not to survive on crash diets, processed food, zero exercise, sleepless nights, and endless screen time.
Your body remembers the habits you repeatedly give it.
Hormones Are Not Your Enemy
Let's make one thing clear.
Hormones are not something to fear.
They are essential chemical messengers that help regulate many functions of the body.
During puberty, hormonal changes are a normal part of development. But persistent or significant symptoms deserve attention rather than dismissal.
Conditions such as PCOS, thyroid disorders, nutritional deficiencies, and other health problems can sometimes be associated with symptoms such as menstrual irregularities, changes in weight, fatigue, acne, or excessive hair growth.
But symptoms alone cannot tell you what the cause is.
Don't Google yourself into a diagnosis. Get properly evaluated.
Stop Fighting the Weighing Scale
This is one of my strongest messages to young women:
Your health is bigger than your weight.
I don't want young girls growing up believing that being healthy means being extremely thin.
I want them to ask:
Am I strong?
Am I active?
Am I eating enough nutritious food?
Am I sleeping well?
Are my periods healthy and consistent for me?
Do I have energy?
Can I perform daily activities comfortably?
Do I feel confident in my body?
These are much more meaningful questions than obsessively checking the weighing scale.
Tip #1: BUILD MUSCLE, NOT FEAR
Young women should not be afraid of strength training.
Strength training can help develop muscular strength, support bone health, improve physical function, and build confidence.
You don't need to start by lifting extremely heavy weights.
Start with proper technique.
Learn basic movement patterns.
Progress gradually.
And most importantly:
Train to become stronger — not simply smaller.
Tip #2: STOP CRASH DIETING
Skipping meals.
Starving yourself.
Removing entire food groups without a medical reason.
Following an influencer's “7-day hormonal reset.”
Drinking questionable detox drinks.
Please stop treating your body like a machine that needs to be punished.
Your body needs fuel.
Choose balanced meals containing adequate protein, vegetables, fruits, whole grains or other fibre-rich carbohydrates, healthy fats, and appropriate fluids.
If you have specific nutritional or medical needs, work with a qualified healthcare professional.
Food is not your enemy. Poor nutrition education is the problem.
Tip #3: PROTECT YOUR SLEEP
A young girl can spend hours studying, scrolling, chatting, watching videos, and working — and then expect her body to perform perfectly on five hours of sleep.
That's not a sustainable lifestyle.
Sleep is part of health.
Create a consistent sleep routine.
Reduce unnecessary screen time before bed.
Give your mind an opportunity to switch off.
You cannot constantly run your body on empty and expect peak performance.
Tip #4: MOVE EVERY DAY
You don't have to spend two hours in a gym.
Walk.
Cycle.
Play a sport.
Dance.
Climb stairs.
Do strength training.
Go outdoors.
Find movement you actually enjoy.
The best exercise routine is one you can consistently follow.
Tip #5: TRACK YOUR MENSTRUAL HEALTH
Girls should be educated about their menstrual cycles without embarrassment or shame.
Track your periods.
Notice significant changes.
Pay attention to unusual symptoms.
And if something persistently concerns you, talk to a qualified healthcare professional.
A period is not something to hide. It is part of understanding your health.
Tip #6: DON'T NORMALIZE EVERYTHING
This is extremely important.
If your daughter is constantly exhausted, experiencing significant menstrual irregularities, has concerning changes in her body, or is struggling with persistent symptoms, don't automatically say:
“Girls go through these things.”
Sometimes they do.
Sometimes they don't.
And you won't know the difference by guessing.
Listen. Observe. Ask questions. Seek professional advice when appropriate.
Tip #7: BUILD CONFIDENCE, NOT BODY SHAME
Parents have enormous influence over how young girls see their bodies.
Instead of constantly saying:
"You've gained weight."
Try asking:
"Are you feeling healthy?"
Instead of:
"You need to become thinner."
Say:
"Let's become stronger and healthier together."
Instead of criticizing her body, teach her how to take care of it.
Because a girl who grows up hating her body may spend years fighting against herself.
I want girls to grow up thinking:
“My body deserves respect.”
And Girls — Please Listen to This
You do not have to look like an Instagram model.
You don't have to starve yourself to be beautiful.
You don't have to punish yourself with endless cardio because you ate a meal.
You don't have to compare your body with another girl's body.
Your body is developing.
Your body is adapting.
Your body is yours.
Take care of it.
Build strength.
Eat well.
Sleep.
Move.
Learn.
Ask questions.
Get professional help when something doesn't feel right.
And never be ashamed of taking your health seriously.
Parents, This Is Your Opportunity
We spend so much time preparing our children for exams, careers, and financial success.
But are we preparing them to take care of their bodies?
Teach your daughters that exercise isn't punishment.
Teach them that food isn't something to fear.
Teach them that menstruation isn't embarrassing.
Teach them that strength is beautiful.
Teach them that health is not defined by a number on a weighing scale.
And most importantly, teach them to listen to their bodies.
My Message as a Personal Trainer
I don't want to train women merely to look good.
I want to help them become stronger, more educated, more confident, and more capable.
Because fitness isn't just about the body you see in the mirror.
It is about the body that carries you through your entire life.
The strongest investment a young woman can make is not in a temporary diet.
It is in healthy habits that stay with her for decades.
So let's stop waiting for a health problem before we start caring about health.
Let's start today.
Move your body.
Build your strength.
Nourish yourself.
Protect your sleep.
Respect your menstrual health.
Listen to your body's signals.
And never be afraid to ask for professional help.
Your body is speaking.
Don't silence it.
Listen. Learn. Act. Become stronger.
— Suchitha Uppal
Personal Trainer & Fitness Educator | Hyderabad
Because my goal is not just to help women change their bodies. My goal is to help them change the way they understand, respect, and care for their bodies.
