Losing weight is something that needs long-term persistence. With the improvement of people's living standards, more and more people are overnourished, not only adults, but also children. Obese patients will cause other diseases, and childhood obesity will also affect their growth. Here, I will introduce you to the methods of children's weight loss, hoping that children can grow up healthily.

1, children exercise to lose weight

1. Climb the stairs

Climb the stairs for half an hour every time, 1~2 times a day. Start with a small amount of exercise and gradually meet the requirements. The ideal climbing speed is 30~50 steps per minute, and take a rest for 5 minutes after climbing 10 minutes. After exercise, the heart rate should be below 140 beats/min, with 1 10.

swim

It is required to swim slowly for a long time, that is, the speed is controlled at 65,438+00-20m/min, 60 minutes each time, 65,438+0-2 times a day, and the time is arranged in the downward direction or at night. This prescription is suitable for all obese children who can swim.

Ride a bike

The speed is180-200m/min. Ride for 20-30 minutes each time, 1-2 times a day. The time can be arranged at10-11am/4-6pm, five days a week. The required heart rate is 90-6538.

2, children's diet to lose weight

Let children 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 them 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 better utilized, and unsaturated fatty acids in fish, especially marine fish, are beneficial to the development of children's nervous system.