1, exercise to lose weight
Climbing stairs practice
Climbing stairs consumes more energy, because in addition to exercise, you have to overcome your own gravity. For example, climbing 10 floor is equivalent to raising 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.
Suggestion: climb the stairs once and a half hours, 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.
2. Go for quick exercise
The intensity is not big, which can effectively mobilize the physiological functions of the whole body. Therefore, it is a wise choice for obese preschool children. Walking is not the same as walking. It must last at least 1 hour before the body can consume a lot of fat through aerobic metabolism.
Suggestion: When walking fast, let the child swing his arms normally, and don't deliberately increase the swing range to avoid losing balance and falling. Choose a flat field, children's shoes should have thick soles and high heels, and the front end should be spacious and soft to prevent ankle sprains and abrasions.
Step 3 run
Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere. But also can burn calories quickly, which helps to improve children's physique.
Suggestion: Don't run easily on an empty stomach, otherwise it will easily induce hypoglycemia and dizziness. So, drink a cup of hot milk or eat some biscuits before running. Dress and venue selection are the same as walking.
Step 4 ride a bike
Cycling is a good exercise to lose weight, which accords with the psychological development characteristics of preschool children. They like to learn to ride and are easily accepted.
Suggestion: As a way to lose weight, cycling requires faster speed, longer duration and even speed, reaching 20km/h for 40-60min. At the same time, parents or experienced coaches are needed to accompany them. Choose an open training ground or a suburban flat road with few people and cars, and pay attention to safety.
5. Daily weight loss activities.
1, sit-ups: twice a day, morning and evening 1 time, five times for overweight and slightly obese children in the first group, and five times a week thereafter. Moderately and severely obese children started with 10, and increased with 10 every week.
2. Climbing stairs: Go up and down the stairs twice a day 1 time, with about 50 steps each time, and the trot speed is required.
3. Jogging or brisk walking: twice a day, 5- 10 minutes/time.
Step 6 Adjust your diet to lose weight
Diet weight loss principle
1, eating habits should be scientific: children should ensure three meals a day, and the number of meals should not be reduced. Generally, the interval between two meals is 5-6 hours, and the ideal eating time is 6-7 o'clock for breakfast, 0/2 o'clock for lunch and 0/8 o'clock for dinner. No more food in the afternoon 19.
2. Establish a normal diet system: the time and place of eating are regular. Don't be hungry or full. Have breakfast. Slow down and chew slowly when eating. It is suggested that obese children should have dinner for at least 20 minutes, which is beneficial to digestion and satiety and reduces food intake.
3, diet should be light: cooking should be steamed, boiled, not fried, braised. Eat more vegetables, less nutrient loss and a strong sense of fullness. Try to use less oil and less salt when cooking.
4, the choice of snacks: control children to buy their own food, do not buy or buy less snacks at home. Snacks are mainly low-calorie foods, such as fruits, dried fruits and dairy products. Candy, cake, chocolate and fried snacks are not suitable as snacks.
7. Recommended recipes for children to lose weight for a week
Breakfast: two buckwheat steamed buns and a cup of soybean milk or milk.
Lunch: a bowl of rice, a stir-fried dish and a little lean meat.
Lunch: an egg and a cup of yogurt.
Dinner: Eat at about five o'clock in the afternoon, with raw fruits and vegetables (tomatoes and other vegetables that can be eaten raw) and a bowl (small bowl) of rice. Make sure your dinner is oil-free and eat some oily raw vegetables. Don't eat after seven.
8. Weigh yourself in the morning and evening
Let children measure their weight every day and record it, remind themselves to lose weight anytime and anywhere, and improve their perseverance and confidence. Parents should avoid using sarcastic tone and "challenging methods" to lose weight, so as not to cause psychological problems to their children. You can "declare" your determination to help your relatives and friends lose weight, or you can let your children tell their friends that they want to lose weight and rely on external pressure to enhance their determination to lose weight.
9. 10 junk food that children should stay away from to lose weight.
1, fried food (fried chicken wings, fried pork chops, French fries, etc. );
2. Pickled food (including pickled vegetables);
3. Processing meat food (dried meat, floss, sausage, etc.). );
4 biscuits (excluding low-temperature baking and graham crackers);
5. Convenience food (mainly instant noodles and puffed food);
6 canned food (including canned fish and canned fruit);
7. Candied food (preserved plum, preserved fruit, etc. );
8. Frozen dessert foods (including all kinds of ice cream);
9. Barbecue food (excluding baked sweet potatoes);
10, soft drinks.
10, don't take medicine to lose weight
There are diet pills for children, and diet control is one of them. Scientific children's weight loss means that parents and friends should help their children control calorie intake, increase exercise, try to achieve a balanced diet, drink more water, eat more fruits and vegetables, and eat less fried junk food. There are also children's diet pills, exercise and establish a good lifestyle. On weekends, parents can take their children to climb mountains, breathe fresh air, and accompany them to participate in some meaningful parent-child activities, which invisibly increases their exercise and promotes the feelings between parents and children. Cultivate the habit of walking or do some other aerobic exercise as much as possible. At the beginning, children can do 15 minutes of running and aerobic exercise every day, then gradually increase and extend the exercise time, and finally lock in one hour to one and a half hours of exercise every day. Children's diet pills need patience and perseverance to work, and persistence is success!