How to lose weight in children's obesity The way to lose weight in children's obesity is to change their eating habits, avoid the misunderstanding of losing weight, eat more diet foods and exercise more.
First, change your eating habits.
Children should have three meals a day, and the number of meals should not be reduced.
Develop the habit of light diet. Fish should be steamed, not fried or braised. Eat more vegetables, especially cold dishes, which are light, bulky and nutritious. Try to use less oil and less salt when cooking.
Cultivate the habit of chewing slowly. Eat for more than 20 minutes, and the feeling of fullness will come early. It is suggested that the lunch and dinner time for fat children should be no less than 20 minutes.
Second, limit the intake of high-calorie and high-fat foods.
Children's obesity is often due to the excessive intake of calories every day, which leads to the accumulation of fat in the body, so the longer they get, the fatter they get. So how do children lose weight when they are obese? Be sure to control children's intake of high-calorie and high-fat foods. Such as fat meat, ice cream and animal liver. Among these foods, protein has a very high fat content, so we should eat less of them in our daily life.
Third, avoid the misunderstanding of losing weight.
There are many ways to lose weight, but not all of them are suitable for children. Specially prepared diet methods that we are familiar with, or the use of diet pills, not only affect the growth and development of children's bones, organs and intelligence, but also cause many side effects. Because children's physical immunity is lower than that of adults, children can't lose weight at the expense of health.
Fourth, reduce the mental burden.
Some parents are very worried about their children's obesity, seek medical advice everywhere, and even criticize their children's eating habits too much, making them nervous or even antagonistic, so parents should avoid this situation. If the child is injured and psychologically uncomfortable, it is necessary to relieve the child's worries in time. Let children have confidence and help them get rid of the bad habit of eating more and exercising less.
Five, weight loss recipes
Shrimp and cabbage
Raw materials: dried shrimp 10g, Chinese cabbage 200g, vegetable oil 10g, soy sauce 10g, salt 3g, and a little monosodium glutamate.
Method: Soak the dried shrimps in warm water first, then wash the cabbage and cut it into 3cm pieces. Heat the oil pan, stir-fry the cabbage until it is half cooked, add the cooked shrimp, salt and monosodium glutamate, add a little water, cover the pan and burn thoroughly.
Efficacy: Shrimp and cabbage have the effect of tonifying kidney and stomach, and are suitable for obese children to eat regularly.
Shredded cucumber
Raw materials: fresh cucumber 750g, lean pork100g, angelica 3g, sugar 50g, vinegar 30g, salt 2g, ginger10g, and vegetable oil 50g.
Method: cut cucumber into sections, shred ginger and slice angelica; Blanch the pork in boiling water and then shred it. Add sugar, vinegar, salt and shredded ginger to shredded pork and cucumber and mix well; Heat the oil pan to 80% maturity, put the angelica into slices, discard the angelica when the fragrance is leached, and mix well with oil.
Efficacy: It has the effects of nourishing yin, moistening dryness, clearing away heat and promoting diuresis. It can not only help obese children lose weight, but also make their skin rosy.
Preserved hawthorn
Ingredients: 500g of raw hawthorn and 250g of honey.
Method: First, remove the stem and core of hawthorn, put it in a pot, add appropriate amount of water, add honey when it is seven ripe and rotten, then fry it with low fire until it is done, and take the juice. After cooling, put it in a bottle for storage and take it several times a day.
Efficacy: it can eliminate fat and tonify deficiency, promote blood circulation and remove blood stasis, and has certain curative effect on obesity.
Six, weight loss exercise
be on foot
Walking is the most common and simple way to keep fit, which is suitable for men, women and children. For children who want to lose weight, the training standard is: speed, 80- 100m/min. Gradually increase from 30-40 minutes to 60 minutes, and arrange the time after dinner. Once a day, five days a week. Heart rate is controlled at 85- 1 10 beats/min. At the same time, you can do children's weight-loss exercises 1 time before going to bed every night.
Ride a bike
Riding a bike can not only lose weight, but also make your figure symmetrical. Because cycling is an exercise that needs a lot of oxygen, it can also strengthen the heart function. At the same time, it can also prevent hypertension, sometimes more effective than drugs. If you want to lose weight, you should control some riding requirements, such as: speed 180-200m/min, 20-30min each time, 1-2 times a day, and the time can be arranged at10/1:00pm respectively. The heart rate is required to reach 90- 100 beats/min.
Skip rope or kick shuttlecock.
5 groups a day, each group jumps or kicks continuously for 5 minutes, and the rest between groups is 1 minute, jumping or kicking for 6 days a week. Heart rate is controlled at 120- 130 beats/min. In addition, you can cooperate with low-intensity walking or doing exercises every day.
swim
Swimming is a skill that people float upward under the buoyancy of water and make their bodies move regularly in the water by virtue of buoyancy. 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.