1, get into the habit of losing weight as soon as possible.
Obesity before the age of 3 is the simultaneous increase of fat cells and fat. The earlier you lose weight, the more you can control the number of fat cells and reduce the chance of getting fat in adulthood. If you wait until your child goes to primary school or middle school to reduce it, it will be more difficult to get rid of the bad eating habits formed over the years and lose weight because there is no time to talk about it.
2. Adjust your diet step by step.
Getting rid of a bad habit can't be done overnight, so in the process of losing weight, children can't be asked to get rid of all the bad habits such as eating snacks, sweet drinks, foreign fast food and not eating vegetables at once. Don't be too hasty in implementing the new diet plan, and slowly reduce the frequency of eating so that children don't find it difficult to stick to it.
3, to lose weight to ensure nutrition
It's time for the child to grow up. Although they have lost weight, nutrition is indispensable. Controlling calories is mainly to control foods rich in fat and sugar and increase the intake of soy products and vegetables. A glass of milk a day can improve enough nutrition for children's bone development, and the amount of fruit is controlled at about half a catty. Choose low-sugar fruits to supplement vitamins for children.
4. Eliminate snacks and junk food
It is children's nature to love snacks. Their bodies metabolize quickly and consume a lot of activities, so they are hungry soon, but they can't choose foods with high calorie and single nutritional value such as biscuits, cakes and snacks. Therefore, it is suggested that children should follow the dietary pattern of three meals and two points even during weight loss, that is, in addition to ensuring the normal diet of three meals, it is more appropriate to give children some yogurt or fruit at around 10 in the morning and 4 pm.
5. Strengthen physical exercise.
Diet control can only prevent new fat accumulation, and to lose the original body fat, you must rely on exercise to consume. Children's participation in outdoor activities can not only supplement vitamin D and strengthen their bones, but also cultivate a good habit of loving sports. You can choose to enroll in swimming classes or taekwondo classes, or you can encourage children to play ball with friends and participate in various social activities.
6. Parents should set an example.
Parents should set a good example for their children. As parents, you can't eat at will and don't want to exercise, but it is unrealistic to ask your child to "shut up and open his legs". In fact, children are subtly imitating the words and deeds of adults. Therefore, parents should take the initiative to create a good atmosphere for the whole family to lose weight healthily, so that children feel that they are not fighting alone.
7. Do a good job in the ideological work of the next generation.
Many grandparents' concept of parenting is still very old, and they think that eating is a blessing. They simply can't understand the behavior of controlling their children's diet, and even secretly sell snacks and foreign fast food to their children. Therefore, the execution of the weight loss plan is greatly reduced. Therefore, we must first understand the ideological work of the old people and reach a United front for the whole family.
8. Don't use extreme weight loss methods.
Losing weight is a step-by-step thing, especially in childhood, children have strong plasticity in all aspects, and should not be eager for quick success because of losing weight. Diet pills, acupuncture, catgut embedding, enzymes, surgery, etc. It should be used on children. Losing weight is a trivial matter, but it is a big deal to hurt children's health. In the face of those exaggerated weight-loss advertisements, parents must keep a clear head.
9. Get the support of teachers and classmates
It is very important to get the support and supervision of teachers and classmates. It is impossible for parents to supervise children who have already gone to school from time to time. Food stalls on the roadside near the school and all kinds of snacks in small shops may destroy the established diet plan. Therefore, you can tell the teacher and his friends about your child's weight loss plan and win their support and supervision.
10, Precautions for Exercise to Lose Weight
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.