Climb the stairs for half an hour at a time, 1 ~ 2 times a day. We should start with a small amount of exercise and gradually meet the requirements. The ideal climbing speed is 30 ~ 50 steps per minute. Climb 10 minute, rest for 5 minutes. After exercise, the heart rate should be below 140 beats/min, and10 ~130 beats/min is more appropriate. Obese children have poor motor coordination ability, so they should pay attention to safety. Focus on exercise, keep your eyes on the front, lift your feet neatly, and stand firm, accurately and slowly.

Step 2 swim

It is required to swim slowly for a long time, that is, the speed should be controlled at 10-20m/min, 60 minutes each time, 1-2 times a day, and it is best to arrange the time in the downward direction or at night. This prescription is suitable for all obese children who can swim.

Step 3 ride a bike

Speed 180-200m/min, ride for 20-30min each time, 1-2 times a day, and the time can be arranged in the afternoon10/1/4-6, five days a week. The heart rate is required to reach 90- 100 beats/min. At the same time, you can cooperate with skipping rope, kicking shuttlecock or doing weight-loss exercises every day 1 time.

Dieting to lose weight allows children to eat some healthy snacks.

Give children some low-calorie and nutritious snacks instead of potato chips, biscuits and chocolate. Fresh fruits and preserved fruits, sugar-free popcorn, milk, juice and sugar-free breakfast cereal are all good choices.

Let children learn to cook.

Cooking at home can help children learn a lot about nutrition. Don't always eat convenience foods-these foods are usually not only high in calories, but also deprive you of the fun and educational significance of learning cooking.

Eat more fresh vegetables and fruits.

Children should be encouraged to eat more vegetables and fruits. The nutrients contained in vegetables and fruits are not exactly the same and cannot be substituted for each other. When preparing meals for children, we should pay attention to cutting vegetables into small pieces for children to chew and swallow, and pay attention to the changes of varieties, colors and tastes of vegetables and fruits, so as to arouse children's interest in eating more vegetables and fruits.

Often eat fish, poultry, eggs and lean meat.

Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the content of lysine is higher, which is beneficial to supplement the deficiency of lysine in protein. Iron in meat is well utilized, and unsaturated fatty acids in fish, especially marine fish, are beneficial to the development of children's nervous system.