Some parents will ask: Aren't chubby children cute? Besides, they are still growing. Why lose weight?
The existing research data show that 10%-20% of obese babies will become obese children, 40% of obese children will become obese adolescents, and 75%-80% of obese adolescents will become obese adults. At the same time, the longer the obesity lasts, the heavier the obesity and the greater the impact on health. Therefore, we should pay attention to obesity from infancy and intervene in childhood obesity as soon as possible.
Today, we talk about children's weight loss. During the summer vacation, parents with chubby children may wish to make a healthy weight loss plan for their children.
How to distinguish childhood obesity?
Generally speaking, the standard weight (kg) of children over 2 years old should be age ×2 plus 8. For example, for a 6-year-old child, 6×2+8 is 20 kilograms. If it exceeds 20% of this value, then the child must pay attention. Clinically, doctors will use body mass index (BMI) to judge whether children are obese more accurately. Body mass index divides weight by the square of height. Different from adult body mass index, children's body mass index should be divided into age groups. In addition, whtr will be used in medicine to distinguish whether there is central obesity. If the ratio exceeds 0.48, we should be highly alert to central obesity and its complications.
Can children use diet pills or hunger therapy?
It is not appropriate to use diet pills or excessive dieting to control weight in childhood. There are many kinds of diet pills on the market, and even some of them have unknown ingredients or unclear mechanisms, so blind use has potential safety hazards. Children are in the stage of continuous growth and development, and excessive dieting may affect their normal growth and development. And in order to lose weight easily and quickly, it is often a short-term loss of body fluids, which is difficult to last. Once the weight loss measures are stopped, the weight will easily rebound.
The ups and downs of weight are not only harmful to health, but also easy to make obese children lose confidence. Therefore, scientific methods should be chosen to improve diet, including calorie control, reasonable collocation of meat and vegetables and healthy cooking methods, combined with exercise to increase body consumption, so that children can lose weight healthily in a planned way.
What is the best exercise for summer?
Aerobic exercise is the best type of exercise, which can mobilize the muscles and fat of the whole body and achieve the effect of losing weight. Such as brisk walking, running, swimming, cycling, playing ball, aerobics, kicking shuttlecock, etc. Parents can choose several sports for their children and stick to them for a long time according to the weather, living environment, venue and children's hobbies.
Breathing during exercise, how to control the intensity of exercise?
No matter what kind of exercise you choose, the intensity of exercise should be gradual. Generally, the pulse rate during exercise is about 150 beats/min. Such intensity will not make children too tired, but also effectively consume body fat and suppress appetite. The intensity of exercise is too great for children to persist, which is not conducive to health; Exercise intensity is too small, which not only consumes less energy, but also increases appetite and fails to achieve the effect of losing weight.
How to master the intensity of children's exercise? Parents can count their pulse. Children of different ages have different requirements for heart rate and pulse, and the pulse is generally 60-65% of the maximum heart rate of that age.
For example, take 8- 12-year-old children running as an example. Under normal circumstances, children with normal cardiopulmonary function should stop to count their pulse immediately after running 10 minutes. If the pulse is between 145- 150 times/min, continue to run at the original speed; If the pulse is lower than 145 beats/min, speed up; If the pulse exceeds 150 beats/min, slow down. For young children, we should do what we can.
(The picture shows the comparison table of heart rate and exercise intensity of different age groups)
How long does the exercise last?
Exercise for 40-60 minutes every day according to different ages. The older you get, the longer you exercise every day. The duration of each effective exercise should be at least 25 minutes, 5 days a week, in order to have a good weight loss effect. Effective exercise refers to the exercise with rising heart rate and pulse, and the exercise time below this intensity should not be included in the daily exercise time.
How long does it take to exercise to lose weight?
You can't eat a fat man in one bite, and so is losing weight. It takes perseverance. Keep exercising for a long time, and children will form the habit of exercising every day. And with the improvement of sports ability, the degree of obesity will be reduced, which will help children to be more confident and optimistic. Even if you are no longer obese, this good exercise habit will accompany your child for a lifetime and benefit for a long time.
Warm reminder: losing weight is a long-term process, and the intensity, time and frequency of exercise should be gradual. For a child with a low level of physical activity, choosing an exercise method should be easy first and then difficult; Small amount of exercise first, then large amount of exercise; Endurance first, strength second; According to personal ability and current activity level, follow your own rhythm, avoid excessive exercise and prevent injury. At the same time, the company of parents is also very important. Parents can exercise with their children, make sports a family hobby, make children fall in love with sports and bid farewell to obesity!