How to make a plan for children to lose weight? With the continuous improvement of people's living standards, there are more and more obese children now. The main factor leading to children's obesity is eating too many snacks, so if you want your children to lose weight, you must make a plan. How to make a children's weight loss plan and share it as follows?

How to make a weight loss plan for children 1 first of all: the principle of diet.

1. Scientifically control children's calorie intake: The daily calories required by children are closely related to their age. 1 00 kcal is needed by infants under 0/year-old per kilogram of body weight every day, and then 100 kcal is subtracted every three years.

2. Grasp the intake ratio of three meals: among the three meals a day, the ratio of total nutrition for each meal should be 3: 4: 3.

3. protein must be indispensable: Generally speaking, you need1~ 2g protein per kilogram of weight.

Second: Dietary advice

1, try to cook your own food.

Nowadays, in order to save time, people prefer to eat out or buy semi-finished or finished products directly. This kind of food is generally high in calories and fat, which leads to the loss of a lot of nutrients in the production process, thus easily causing insufficient or excessive nutrients in the human body. Therefore, we advocate a regular family diet, and strive for two meals a day at home, so that children can not only enjoy a pleasant dining atmosphere, but also improve their health.

2. Eat regularly and quantitatively.

The time for three or four meals a day should be relatively fixed, and the amount of food eaten should be relatively fixed. Be sure to eat well and eat enough for breakfast, and take in some fresh fruits and vegetables. The total calorie intake should account for 30% of the day. At the same time, moderately reduce the consumption of dinner. If the child feels hungry before going to bed, he can drink a glass of fresh milk, which will not increase the burden on the stomach and help the child sleep.

Step 3 change the types of snacks

For children who are used to eating snacks, snacks and snacks with high sugar content and calories such as candy, chocolate, chewing gum, soda and candied fruit can be replaced with low-fat and high-fiber foods such as milk, yogurt and fruit to reduce the intake of drinks. Try to choose boiled water when you are thirsty, because boiled water is the healthiest and most economical water source for human body.

4, cooking taste as light as possible

When cooking food, try to add as few irritating condiments as possible. Food should be cooked by steaming, boiling or cold salad, so that children can reduce their intake of edible oil.

Step 5 slow down your meals

Chewing slowly helps children savor food, improve their tolerance to hunger and appetite sensitivity, find a natural stop point for eating, and avoid overeating. You can also use games, such as we compare who chews longer, to cultivate the baby's habit of chewing slowly.

6. Reduce the intake of fatty foods.

Some mothers think that babies should start with staple food to lose weight, which is wrong. Because the carbohydrates contained in the staple food will be converted into sugar, which can supply the needs of brain development. As long as the staple food of each meal does not exceed the standard. It is best to start by reducing the intake of fatty foods. Some mothers think that it is enough for children to eat less fat, and children can't control eating lean meat at all. In fact, 100g lean pork contains protein 16.7g, but its fat content is 28.8g ... so lean pork is not a high-protein and low-fat food. Eating too much lean meat will greatly increase the intake of animal fat.

7. Every meal must have soup or porridge.

Eat some vegetables first, then soup, and finally eat the staple food. Let children form the habit of having porridge or soup for every meal. Drinking soup before meals can not only promote digestion and absorption, but also pave the way.

Third: exercise.

For Xiao Pang, not only do you need to adjust your diet, but you also need to exercise more. Regular moderate aerobic exercise can consume excess calories in the body. Long-distance running, walking, swimming, kicking, skipping, relay running and cycling are all suitable for losing weight. Due to the heavy weight and poor cardiopulmonary function, the intensity and frequency of exercise should not be too high or too large. It is best for children to be accompanied by their parents when exercising, and the active participation of parents will help improve their persistence.

Fat people are cute, but if they don't lose weight, many diseases may happen in the future. Therefore, parents should pay close attention to their children's health and prevent diseases caused by overweight and overnutrition. The above is a detailed introduction of children's weight loss plan, hoping to give parents a reference for their children to lose weight.

How to make a children's weight loss plan 2. Children's weight loss methods

Children's weight loss method: Dieting method is not suitable for children to lose weight, which will cause children's insufficient nutrition intake, thus affecting their physical health and mental state, and even hindering their development. Dietary conditioning for children is the most important way to solve the problem of childhood obesity. A low-calorie, low-fat, low-sugar and high-protein diet can control the intake of nutrients and ensure the growth needs of children.

Children's weight loss method: develop good eating and exercise habits from an early age, so that children can benefit for life.

Ways for children to lose weight: Secondly, it is an important measure to prevent obesity by increasing the amount of activity to increase the consumption of calories. Even in infancy, children should not always be held in their hands, but should be helped to turn over and do passive exercises. In May and June, children should be trained to jump automatically, sit alone, climb and walk with adult legs. In infancy, children should be allowed to walk, run, jump and play games independently. In school age and adolescence, let children have 30~60 minutes of physical activity every day.

Parents should pay attention to the following points in the process of losing weight for their children: stir-fry more and add less meat every meal, buy more fruits and milk at home, and children can eat some fruits and vegetables and drink some milk when they are hungry. These things supplement physical strength without increasing calories. Milk can supplement calcium for children's growth and development, and also has a certain weight loss effect.