2. Diet should be based on the principle of low fat, low carbohydrate and low calorie. Lean meat, fish, tofu, soybean milk, shrimp, liver, etc. It can ensure children's adequate nutrition and prevent children from feeling hungry too early and too often.
3, slow down the speed of eating, chew slowly, can reduce the amount of food. In the order of each meal, we should eat some fruits, such as apples and pears, and get into the habit of drinking some soup before meals. We should eat more vegetables, such as cabbage, celery and cucumber, for non-staple food, which will make us feel full.
4. Eat more foods containing crude fiber. Let children eat more fruits and vegetables, beans, whole grains and nuts, and limit the intake of sugar.
5. Reasonable distribution of three meals, breakfast 1/4, lunch 2/4, dinner 1/4, without extra attention after dinner.
6. Reduce food intake appropriately, starting with staple food. Rice, noodles, steamed bread, corn and other staple foods should be gradually reduced, first reducing the amount of 1/4, and then reducing 1/3, 1/2.
2 Changes in living habits Because children are in the stage of growth and development, adults should not use hunger therapy, drugs, surgery, short-term fast reading and other methods to lose weight, but should focus on exercise therapy and change bad living habits under the premise of proper diet control.
1, put food where children can't easily see it to reduce visual stimulation; When children always want to eat, they use some interesting games to divert their attention.
2. Watch TV for 20 minutes twice a day. For children who don't like to go outdoors, we should pay attention to their interest in observation and arrange and attract them to go out for activities skillfully.
3. Correct children's habit of eating high-calorie snacks such as desserts, candy bars, dried fruits and creamy foods, especially after dinner. Change the habit of going to bed immediately after meals.
4, refused to nourish health care products Some parents think that nourishing health care products can definitely help children grow and develop, but they suffer from it, not only obesity, but also precocious puberty.
After 3-6 months of behavioral therapy, obesity can be significantly reduced.
3 Increase physical exercise 1. Exercise can consume excess heat energy without damaging the baby's growth and development. When exercising, you must exercise your body and consume a lot of oxygen, such as cycling, running, skipping rope, climbing stairs, swimming and ball games.
2. The choice and intensity of exercise should be appropriate, and children's fatigue tolerance should be paid attention to. Not all exercise is suitable, and excessive exercise will increase appetite. The heart rate should reach 150 times per minute, 20~30 minutes each time, and exercise at least 4 times a week.
3. Parents must set an example for their children, such as climbing stairs for the whole family; Or play animal games at home. Try to let children walk as much as possible, and younger children should not always hold or hug.
4 the most suitable exercise for losing weight-climbing stairs consumes more energy, because besides exercise, you have to overcome your own gravity. For example, climbing 10 floor is equivalent to lifting the weight of 100 kg by more than 30 meters, which consumes a lot of energy. It is measured that going up and down stairs consumes five times as much energy as walking and swimming.
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.