1, what should I do if my child is obese?
1, vitamin supplement. The latest research shows that some obese children are not caused by overnutrition, but lack some micronutrients, mainly vitamins, such as B6, B 12 and nicotinic acid. Because these vitamins are the "catalysts" of energy metabolism in the body, if the intake is insufficient and the fat cannot be converted into heat in time and lost, it will accumulate in the body and form obesity. Therefore, the diet of obese children should be properly adjusted, reducing animal fatty foods, increasing the proportion of coarse grains, green vegetables and fruits, taking vitamin drugs when necessary, restoring normal energy metabolism in the body, and hopefully losing weight.
2. Increase sleep time. Adults tend to get fat while sleeping, but children don't. Because the endocrine system can produce more growth hormone after falling asleep, promote the body to grow taller, and consume some calories in the process of growing taller. Therefore, children who sleep well are not only tall, but also have normal weight.
3. Drink plenty of water. Obese children are caused by fat accumulation, not water retention, so don't limit water intake. On the contrary, for children, water is very necessary for health. Water plays an important role in substance metabolism, blood circulation, body temperature regulation and metabolic waste excretion. Too much fat in fat children also needs the participation of water to be converted into heat and lost. The temperature is low in winter, and children have no thirst, so they have no desire to drink water actively. Parents should urge their children to drink water, especially boiled water.
4. Be diligent in exercise. This is the same as adults, but the intensity and events of exercise should be determined according to the physical and psychological characteristics of children. Obese children should not have too much exercise intensity because of their heavy weight and poor cardiopulmonary function. Proper exercise frequency can prevent obese children from stopping exercise because of disgust or fear of exercise. Generally, it is advisable to exercise 3-4 times a week, and exercise 1 hour every time. You can jog, climb mountains, climb stairs, jump rope, ride a bike, swim, dance and play ball games. As long as you persevere, you can get results.
Obesity will not only affect children's health, but also attract others' strange eyes and even ridicule, which will have a negative impact on obese children's psychology. Over time, children will lose self-confidence and have psychological problems. Therefore, parents of obese children must help them lose weight!
2. It is very important to lose weight healthily
In the process of losing weight, people often judge their weight loss effect by the body mass index on the weighing scale, and the change of weight has always affected the mood of every dieter.
In fact, scientific methods to detect weight loss results can't just focus on one weight. You know, there are many factors that affect a person's weight, not just the amount of body fat. If we care too much about weight, it will easily make us lose confidence in losing weight, and even make us deviate from the original weight loss plan. So, in the process of losing weight, is weight not important? Can we throw away the scales? Of course not. It can be said that there are many ways to detect weight loss results, and weight is the most direct method and the most easily reflected tool for weight loss results. However, it is necessary to objectively use the weight to detect the weight loss results, eliminate those interfering factors, make the weight reflect the weight loss results more objectively, and don't let the weight mess around. Let the experts tell you how to test the weight loss results with a reliable weight, so that the weight will no longer disturb your mood.
1. Weigh at the same time every week under the same environmental and physical conditions.
Using the method of similar control variables, under the premise of excluding factors such as exercise, water, diet and environment, I choose a time period for myself every week. During this time period, I can measure my weight in the same environment without much difference in all aspects of my body, which is conducive to comparison and get more realistic weight loss results. Experts suggest that after a long night of adjustment and rest, the physical condition is relatively stable and less affected by diet, so the best measurement time is before breakfast.
2. Measure your weight once a week.
Because the living habits or daily activities of seven days a week will be different, it will also affect the change of weight. Therefore, taking a week as a small cycle and choosing a fixed day of the week, such as Sunday, to measure your weight can avoid the interference of living habits. Experts also pointed out that weight is affected by many factors, and human metabolism is a slow process, so the weight loss effect will not be affected by a short time of one or two days. If we pay attention to our weight frequently every day, we will be flustered and even doubt the effect of losing weight. So it is best to measure your weight scientifically once a week.
3, combined with other indicators to see the weight loss effect.
There are generally four indicators to adhere to the quality of weight loss-fat rate, weight, moisture rate and girth of all parts of the body (especially waist circumference). The changes of these four indicators can be combined with each other to fully reflect a person's weight loss achievements. Therefore, a single method of losing weight is wrong and unscientific.
4, healthy weight loss speed: thin 1 to 2 kg per week.
The fundamental purpose of losing weight is to reduce fat. Under normal circumstances, the body itself does not break down fat so fast. Losing 1 to 2 A Jin weeks is a healthy weight loss rate. But once you exceed this normal speed, don't expect to lose fat. What you lose is that precious muscles are broken down and water is lost. At this time, the human body's metabolism is declining or disordered, which leads to a great reduction in body consumption. If the lost muscles are not replenished, it will become more difficult to lose weight and it will be difficult to maintain weight.