How to formulate a weight loss plan for children

With the improvement of people's living standards and the popularity of various fast foods, parents are overly doting on their children, often indulging their children by feeding them KFC, Pizza Hut, etc., and stewing some supplements for their children all day long. As a result, many children now become fat at a young age. Because of obesity, many children are overweight, overnourished, and some even suffer from serious impacts on their daily lives. Helping children lose weight has become the hope of many parents. So, how to formulate a weight loss plan for children?

First dietary principle:

1. Scientifically control children’s calorie intake: The amount of calories a child needs every day is closely related to his or her age. Babies under 1 year old need about 100 kilocalories per kilogram of body weight per day, and then subtract 10 kilocalories for every 3 years they are older.

2. Master the intake ratio of three meals: Among three meals a day, the ratio of the total nutrition of each meal should be 3:4:3.

3. Protein must not be lacking: Generally speaking, based on body weight, 1 to 2 grams of protein is required for every kilogram of body weight.

Second dietary advice:

1. Cook your own meals as much as possible

Nowadays, in order to save time, people prefer to eat out, or buy semi-finished or finished food directly. This type of food generally has high calories and fat content, which leads to a large loss of nutrients during the production process, which can easily cause nutrient deficiency or overnutrition in the human body. Therefore, we advocate regular family meals. We should try to have two meals at home out of three meals a day. This can not only allow children to enjoy a more pleasant dining atmosphere, but also improve their health.

2. Eat at regular times and in fixed quantities

The time of three or four meals a day should be relatively fixed, and the amount of food consumed should also be relatively fixed. You must eat a good and full breakfast, and consume a certain amount of fresh fruits and vegetables. The total calories you consume should account for 30% of the day. At the same time, moderately reduce the amount of food eaten at dinner. If the child feels hungry before going to bed, let him drink a glass of fresh milk. This will not increase the burden on the stomach and intestines and will help the child sleep.

3. Replace the types of snacks

For children who are accustomed to eating snacks, the high-sugar, high-calorie desserts and snacks they often eat, such as candy, chocolate, chewing gum, soda, candied fruit, etc., can be replaced with low-fat, high-fiber foods such as milk, yogurt, and fruit. At the same time, the intake of beverages should be reduced. When you are thirsty, try to choose boiled water, because boiled water is the healthiest and most economical source of water for the human body.

4. Cook with a light taste

When cooking food, try to add less irritating seasonings. Food should be cooked by steaming, boiling or mixing it cold to reduce children's intake of cooking oil.

5. Eat slower

Chewing slowly helps children savor food, improve their tolerance to hunger and appetite, find natural stopping points when eating, and avoid overeating. You can also use games, such as competing to see who can chew longer, to cultivate your baby's habit of chewing slowly.

6. Reduce the intake of fatty foods

Some mothers think that babies should start losing weight by reducing their staple food. This concept is wrong. Because the carbohydrates contained in staple foods will be converted into sugar, which can meet the needs of brain development. As long as the staple food for each meal does not exceed the standard, it is fine. It is best to start by reducing the intake of fatty foods. Some mothers think that it is enough to let their children eat less fatty meat, and they will not control their children at all when they eat lean meat. In fact, 100 grams of lean pork contains 16.7 grams of protein and 28.8 grams of fat. Therefore, lean pork is not actually a high-protein, low-fat food. If you eat too much lean pork, your intake of animal fat will also increase greatly.

7. Have soup or porridge at every meal

Eat some vegetables first, then drink the soup, and finally eat the staple food. Children should be taught to develop the habit of having porridge or soup at every meal. Drinking soup before meals can not only promote digestion and absorption, but also have a kind of preparation effect.

Third exercise:

For little fat kids, they not only need to adjust their diet, but also need to exercise more. Regular and moderate aerobic exercise can consume excess calories in the body. Long-distance running, walking, swimming, playing football, skipping rope, relay races, and cycling are all suitable activities for weight loss. Because the little fat boy has a large weight and poor cardiopulmonary function, the intensity and frequency of exercise should not be too high or too high. It is best for parents to accompany their children when they exercise. The active participation of parents will help improve their children's persistence.

Although fat people are cute, if they do not lose weight, they may develop many diseases in the future. Therefore, parents should pay attention to their children's physical health and prevent them from developing diseases due to overweight and overnutrition. The above is a detailed introduction to the children’s weight loss plan. I hope it can serve as a reference for parents and help their children lose weight.