How to lose weight in childhood obesity 10 years old, obesity is not only a problem encountered by adults, but also plagues many children. If the child is obese, it will affect the child's future growth and development, which makes parents very worried. Let's share how 10-year-old children lose weight.
How do obese children lose weight 10 years old 1 Must have a balanced diet.
Many children like to eat junk food, such as shrimp chips, potato chips, fried chicken, hamburgers and so on. They can't stop eating it. Restaurants such as KFC and McDonald's are simply a paradise for primary school students. After school is the weekend, I invite some children or clamor for parents to have a big meal! ! ! This is a common problem of many obese children. /kloc-How do obese children aged 0/0 lose weight? The first step is to eliminate junk food. In a store like KFC, try to bring as few children as possible. In addition, in addition to regular daily meals, try not to eat more snacks with high calorie, high sugar and high fat, so as to avoid children eating too much. Of course, three meals should also be mixed with meat and vegetables, with balanced nutrition.
Be sure to exercise more.
In addition to irregular diet, children gain weight because they don't exercise. Nowadays, children like to play mobile phones and games. They sit for an hour or two. How can they consume energy by sitting still? Be sure to move. Of course, it is impossible to ask the little guy to exercise alone. Parents should take the lead. /kloc-How do obese children aged 0/0 lose weight? The second step is for parents and children to exercise together. On weekends, you can take your children to run, climb mountains, swim and ride bicycles, and regularly participate in some individual sports meetings to motivate your children to exercise, so that the whole family can keep fit and lose weight together and develop good exercise habits. For a long time, no matter how fat the child is, it can also have obvious slimming effect.
Be sure to get enough sleep.
/kloc-How do obese children aged 0/0 lose weight? In addition to losing weight through balanced diet and persistent exercise mentioned above, we should also ensure adequate sleep every day. Some parents are too eager to make their children succeed, so they enroll their children in various training classes. From morning till night, children have been studying constantly, sometimes the pressure is too great, and lack of sleep will lead to obesity. Therefore, parents must pay attention to regulating their children's body and mind and let them grow up healthily.
How to lose weight in childhood obesity 10 years old 2 first: a balanced diet. Many obese children prefer meat to vegetarian dishes. In this case, there will be more and more fat in the body, so parents must help their children get rid of this bad eating habit and minimize the intake of meat, which will help control the intake of fat. For children who are losing weight, it is necessary to ensure a reasonable diet and a proper mix of meat and vegetables in order to lose weight healthily.
Second: eat more. If children often overeat, it is easy to cause obesity, so if children want to lose weight, then they must get rid of the habit of overeating and try to adopt the principle of eating less and eating more meals.
Third: chew slowly. If you eat too fast, it will affect your teeth health and cause obesity. Therefore, when eating, we must let the children slow down and chew slowly, so as to better digest and absorb, thus reducing the occurrence of obesity.
Fourth: Eat less snacks. Many children prefer to eat snacks in peacetime, which easily leads to obesity, including potato chips, barbecue, biscuits, candy and so on. These foods are high-calorie foods, so parents must let their children get rid of the habit of eating snacks.
To sum up, everyone has a certain understanding of the methods for children to lose weight. Parents must strictly control their children's diet and try to eat less high-fat and high-calorie foods to avoid aggravating obesity symptoms. At the same time, we must strengthen exercise in life, which can not only keep fit, but also help to lose weight better.
How do obese children lose weight 10 years old 3 1, scientific diet
The calorie intake of each child is also directly related to age. If it exceeds a certain standard, it will directly lead to obesity. As parents, we should strictly supervise the daily food intake of children. The food that obese children eat every day must be properly adjusted, and some foods with high calories should not be given to children for the time being.
Step 2 improve your eating habits
When your child becomes obese, you should pay special attention to reducing the frequency of eating foreign fast food, and some processed semi-finished products should also be reduced relatively. Children should try to cook at home. The simpler the cooking process, the lower the calories produced, which can help obese children control the calories of food intake.
3. Appropriate outdoor exercise
Exercise is a very good way to lose weight, even for obese children. Parents should take their children to outdoor sports and sweat more, so that they can get rid of the fat and lose weight in the shortest time. At the same time, more exercise can also increase children's flexibility and stimulate the development and growth of brain and body functions, which is very helpful for growth.
4. Different from the adult diet
Although obese children need to lose weight, the supplementary nutrition needs to be supplemented in time. Children's development is inseparable from a balanced diet, and they should not overeat because they are busy losing weight. In the end, although I lost weight successfully, I was malnourished. I hope that parents should distinguish the food given to obese children from that given to adults.
How to lose weight in childhood obesity 10 years old and 4 points 1: cut down on snacks other than three meals and quit sweet drinks.
If children used to like these things, they should be urged to give them up. Tell children that the process of growth is the process of gradually reducing willfulness and increasing rationality. Only by controlling ourselves and strengthening self-discipline can we get a better figure and get more respect from others.
Snacks can choose yogurt and fruit, which need to be limited. Nuts, peanuts and melon seeds are rich in nutrition, but they are high in fat. It is best to eat only a handful in the morning to avoid excessive consumption.
Point 2: Choose cooking with less oil.
Change the cooking method of daily cooking to steaming, boiling, stewing and cold salad. This can save a lot of cooking oil, and the heat of oil is the highest. For example, replace braised fish with steamed fish; Change the spicy chicken into boiled chicken, steamed chicken with lotus leaf, shredded chicken with sesame sauce, etc. Replace the sweet and sour pork ribs with stewed pork ribs and; Stir-fry the oil into water and stew it; It is also delicious to make scrambled eggs into steamed egg soup or soft boiled eggs, chopped and mixed with sauce.
It's best not to eat greasy, sugary, batter and fried meat dishes, such as sweet and sour tenderloin, pot-stewed meat, fried chicken wrapped in bread crumbs and so on. Never soak rice in salty vegetable soup.
As long as you control the oil and put a little less salt, the fragrant and attractive feeling will be reduced. You don't need to deliberately control your food intake, so you won't eat too much naturally, and your calorie intake will be greatly reduced. On the premise of a normal diet, you can easily lose ten pounds and eight pounds a year.
The third point: don't eat staple food and snacks with oil and sugar.
Staple foods that don't eat oil at all, such as fried dough sticks, fried cakes, fried rice with sesame seeds and fried powder, are all made of oil, which adds a lot of extra calories. Don't eat sweet bread, biscuits, cakes, crispy bread and other starchy foods containing oil and sugar. The combination of refined white starch+sugar+oil is a versatile and delicious formula, and it is also easy to gain weight.
Point 4: Reduce the staple food to white and use more whole grains.
Use potatoes (such as diced sweet potatoes and steamed rice with diced potatoes) and miscellaneous grains bean porridge (such as red beans, oats and brown rice thick porridge) to replace half of the staple foods of white rice and flour. Coarse cereals and potatoes have a strong sense of fullness, and children are not easy to eat too much.
For example, replace white rice with brown rice, black rice, oatmeal and so on. Wash oats or other miscellaneous grains, soak them overnight, and then cook them with rice in an electric pressure cooker at the ratio of 1: 1. It tastes chewy, but it smells good, not bad. Miscellaneous grains rice tastes more fragrant, full and has high nutritional value. It is also good to replace white rice with coarse cereal porridge, so you can eat until you are full.
Eating miscellaneous grains of rice and porridge will not affect children's growth and learning efficiency, and even reduce fatigue and drowsiness after meals. Conducive to improving learning efficiency. Children are receptive to fresh food. As long as parents take the lead and actively guide, they will be willing to try various staple foods.
Point 5: Eat more vegetables, eat vegetables first.
Most fat children eat less vegetables and eat faster. When eating, first eat more than half a bowl of boiled vegetables or cold dishes, and then eat a bite of vegetables, a bite of meat and a bite of rice. Eating in this way is conducive to enhancing satiety, delaying the speed of eating and the rise of blood sugar after meals, which is very helpful to prevent obesity.
During weight loss, you should eat at least one catty of vegetables every day, preferably one and a half jins. In order to achieve the amount of vegetables, it is recommended to eat more vegetables from the morning. You can eat half a bowl of hot dishes mixed with sesame oil for breakfast, and use steamed pumpkins and potatoes to replace some "dry goods" such as bread and steamed bread. There should be more varieties of vegetables in each meal, and one green leafy vegetable and two other vegetables should be guaranteed, and more than five kinds of vegetable ingredients should be guaranteed every day.
Point 6: Eat fish food in a balanced way.
Every meal should include protein. It's not more in the evening, less in the morning, nor more in the morning, less at noon. During the period of losing weight, the total amount of food in protein should be guaranteed, and the utilization efficiency of the body is the highest when you eat evenly every meal. For example, eat milk and eggs in the morning, meat at noon and fish and bean products at night. This can avoid losing weight and affect physical development.
Seventh: increase exercise and relax.
Reduce unnecessary extracurricular classes, give children enough opportunities for activities, and let them have an hour of outdoor sports every day. They can often be asked to do some housework, which can not only improve their living ability, but also increase their opportunities for activities. Climb more stairs and take less elevators; Walk more and take fewer cars. Exercise not only consumes calories, increases muscle and reduces fat, but also reduces mental stress.
After doing homework for an hour, I have to rest for more than ten minutes to exercise. In fact, sharpening the knife does not miss the woodcutter. Studies have proved that after exercise, the blood circulation is better, the brain provides more oxygen, the memory is better than that of sitting all the time, and the risk of getting fat is less.
Parents' exemplary role is very important. It is best for parents to exercise, walk and play ball with their children often. In this process of parent-child participation, we can also exchange feelings and learn more about the child's heart.
Eighth: Go to bed early and get up early, and avoid staying up late.
Parents should try their best to create an opportunity for the whole family to go to bed early and get up early. Studies have shown that living according to the physiological rhythm is more conducive to preventing obesity.
Get up early and have time to go out for exercise, at least have time to eat breakfast. You can get out of the house early if you get up early. Parents accompany their children to school on foot, taking school as an exercise, rather than driving out in traffic jams during rush hours.
In fact, these measures are not only beneficial for children to lose weight, but also very good points for adults to prevent fat and lose weight. However, children's physical and mental health is more important. The "fashionable" weight-loss methods used by most adults, such as fasting, skipping rope after noon, ketogenic diet, eating only fruits and vegetables, and single diet, are dangerous and will affect growth and development, academic performance and mental health. Don't use children as mice to do weight loss experiments!
Communicate with children more, let him understand and cooperate; If you live with the elderly, you must get their cooperation. Do not pursue speed, but aim at changing the habit of gaining weight. These are the keys to success in losing weight.
As the child grows up, his height is gradually elongated. As long as the weight does not increase and the body fat rate decreases, the body shape will gradually return to normal. As long as you keep working hard, after one year, your figure will be completely different. A healthy weight loss process is a kind of growth, which will bring great confidence and pride to children and parents.