① protein contributes to muscle growth, so you should eat more protein food, such as meat and bean products. But when eating meat, you should remove fat to avoid excessive accumulation of fat in the body, which will lead to obesity.

② Eating foods containing calcium, such as milk, can prevent osteoporosis.

Eat more foods containing potassium, which helps to discharge excess water. Bananas, soybeans, spinach and seaweed all contain a lot of potassium.

4 Don't drink drinks or canned fruit juice with high sugar content, because sugar will be converted into fat, so when eating fruits, you should also choose some fruits with low sugar content, such as apples, oranges and watermelons.

5 Don't eat too much salt, because salt will accumulate water in the body and form edema, so eat less high-salt foods such as potato chips, sausages and salted fish.

Children's differentiated diet

Children's diet is different from that of adults. Ordinary children's food is high in fat, and fat is the nutrient that converts the most calories ―― every teaspoon of fat contains 40-45 calories (a teaspoon of pure protein or carbohydrates contains about 20 calories). Potato chips, hot dogs, fried chicken nuggets and biscuits are just some of the high-fat foods that children eat. Some foods are not nutritious, but high in calories. If fruit juice, soft drinks (non-alcoholic drinks) and snacks are used, most children will get extra calories from these foods.

Some simple foods can improve the diet of contemporary children. Whole grain food can provide fiber, maintain gastrointestinal health and enhance satiety. Choosing water, other calorie-free drinks, or low-fat or skim milk as drinks can help maintain a healthy weight. Fruits and vegetables provide healthy nutrition and enhance satiety without increasing many calories. Some oils, such as rapeseed oil or olive oil, provide an important nutrient-vitamin E.

Effect of food consumption

In China, the serving size and weight have increased in the past 30 years. Restaurants, fast food restaurants and fast food are eight times the recommended amount of healthy eating. Studies have found that children eat more when faced with large portions of food. Most children, like adults, will eat all the food put in front of them instead of stopping when they are full. Eating a lot risks eating more calories than your body needs.

The increase in soft drinks is the most obvious. Depending on the size of the bottle, the serving size of a soft drink is between 350 and 500 grams, compared with 150-200 grams 30 years ago. Soft drinks are thought to be related to weight gain, because researchers have found that when the amount of soft drinks in the diet increases, the total calories will also increase. A study in Britain found that children who drink less soft drinks lose weight after one year, while children who don't drink soft drinks gain weight.

Three steps for children to lose weight

Adults can lose weight after eating enough, but children can't. Professor Song Guanglin of China Children's Development Center emphasized that children's bones, organs and intelligence are still growing and developing, and the premise of losing weight is to ensure the normal development of the body. Therefore, needless to say, we do not advocate children to lose weight quickly, use drugs, hunger therapy or surgery, but advocate strict control of diet choice and control and exercise.

First, eating habits should be scientific.

1. Children should have three meals a day, and the number of meals should not be reduced.

2. 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.

3. 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.

Two, pay attention to protein, vitamins, minerals and trace elements are essential nutrients for children's growth and development, and their intake should be guaranteed.

1. Animal foods fish, meat, eggs and milk contain high-quality protein, and it is best to have at least one meal. Milk, in particular, is a necessary food for all children. No matter how fat the child is, he should drink milk every day. Milk is not only rich in protein, but also provides calcium. For obese children, it is suggested that school-age children drink skim milk, and preschool children drink low-fat milk or skim milk.

In addition, legumes (soybeans, mung beans, etc. ) and bean products (tofu, shredded tofu, etc. ) It is also rich in protein and calcium, so you should eat it regularly.

2. Vegetables and fruits are rich in vitamins, minerals and trace elements. Vegetables are the best diet food. Fat children should eat vegetables. The vegetables mentioned here do not include potato food, which should be the staple food. Fruits should be low-sugar fruits such as watermelons, apples, pears and oranges, and eat less high-sugar fruits such as bananas, lychees, grapes and longan.

Third, the stair climbing movement should adhere to Professor Song's speech. Compared with the past, today,

There is too little room for children's activities in society, and too much indoor entertainment such as watching TV and reading books makes children farther and farther away from the playground. Children who lack necessary exercise will inevitably accumulate fat prematurely. To lose weight, you should increase your exercise.

In terms of exercise methods, we should not choose high-intensity anaerobic exercise such as sprinting and skipping, but moderate-intensity aerobic exercise such as jogging, brisk walking, mountain climbing, swimming, dancing and aerobics.

Children lose weight, and Professor Song advocates climbing stairs. Because this kind of exercise has to overcome its own gravity, it consumes five times as much energy as walking, three times as much as jogging and brisk walking, and 2.5 times as much as swimming. Fat children insist on climbing stairs for 30 minutes every day, without asking for speed. Start with a small amount of exercise and gradually meet the requirements.

In fact, the best way is not to eat, but to drink water. But it's not good for children. I am 12 years old and weigh 64 kg. I am trying to lose weight in this way.