How to lose weight for children aged 12?

The living standards of modern people are getting higher and higher, and everyone eats better and better, so the weight of many people has risen sharply, especially some children are very heavy. Everyone knows that if a child is too heavy, it will affect the child's health, but children are in the stage of growing up, it is difficult to lose weight. In fact, children can lose weight, so what is the weight loss method for children at the age of 12?

How to lose weight for a 12-year-old child

1. Fruits that help lose weight

1.1 Avocado

Avocado has become extremely popular in the fruit circle recently! It has so many nutritional properties: it is rich in healthy fats, oleic acid, folic acid, B6, and a variety of mineral elements. It can promote fat metabolism and give you a feeling of fullness; it contains potassium which acts as a diuretic and helps excrete excess water and waste products; most importantly, it also has anti-aging effects.

1.2 Apple

The nutritional value of apples is also very rich. They can stop diarrhea, promote bowel movements, and resist aging, so there is a saying that an apple a day can keep the doctor away. A medium-sized apple contains only 60 to 100 kcal of calories, contains no fat and no sodium. For girls who are losing weight, it is the best food. Of course, you have to eat apples at the right time. Eating it before meals can increase satiety, while eating it one and a half hours after meals can promote gastrointestinal digestion and better play its weight loss effect!

1.3 Watermelon

Juicy and sweet watermelon has a high water content and can instantly satisfy your hunger. Not only that, it also has medicinal effects in treating constipation, skin diseases and muscle aches! If conditions allow, you should eat it at least once a day, which will definitely reduce your fat accumulation and increase your healthy fat.

How to lose weight for a 12-year-old child

1.4 Pear

The dry climate in winter is a good season for eating pears. Its effects of nourishing yin, moistening dryness, clearing away heat and detoxifying make it a must-have fruit in your home in winter! Experts from the American Institute of Food and Health believe that pears are a low-calorie, high-nutrient fruit. A medium-sized pear has only 100 calories and is rich in vitamin C. A small amount of fiber can easily make people feel full, thereby controlling their food intake and increasing fat intake. In addition, fiber can help the stomach and intestines increase their absorption of fat, thereby playing a role in weight loss.

2. Foods that help you lose weight

2.1. Laver

In addition to being rich in vitamins A, B1 and B2, the most important thing about seaweed is that it is rich in fiber and minerals, which can help excrete waste and accumulated water in the body, thereby achieving the effect of slimming legs.

2.2 Sesame

The linoleic acid in sesame can remove cholesterol attached to blood vessels, improve metabolism, and make losing weight and slimming legs much easier.

2.3 Red Bean

The lithospermic acid contained in red beans can increase the peristalsis of the large intestine, promote urination and reduce constipation, thereby clearing lower body fat.

2.4 Papaya

Papaya has unique proteolytic enzymes that can remove fat accumulated in the lower body due to eating meat. The pectin contained in papaya flesh is an excellent colon cleanser, which can reduce the accumulation of waste in the lower body.

2.5 Eggs

The vitamin B2 in eggs helps to remove fat; in addition, the niacin and vitamin B1 they contain are also beneficial for removing fat from the lower body.

How to lose weight for a 12-year-old child

3. Exercise to help lose weight

3.1. Aerobic exercise can effectively burn fat, while strength training can strengthen muscles, tighten body lines, and improve metabolism. The two complement each other.

3.2. If you want to lose weight, you should not neglect either of these two types of exercise. But in the early stage, aerobic exercise should be the main method, supplemented by muscle strength training, to reduce body fat. After 1 or 2 months, in order to prevent the basal metabolic rate from slowing down and causing the weight loss rate to slow down or stagnate, the time of muscle strength training must be increased to achieve continued weight loss.

3.3. If you want to lose weight, you must strictly exercise 30-60 minutes 3-5 days a week, alternating between aerobic and strength exercises. Or exercise 3-5 days a week, 60-90 minutes each time. If you really can't spare 30-60 minutes a day, the method of exercising in fragmented time that accumulates in batches is also okay. If you continue like this for 3 months, you will definitely lose weight beautifully!