How to lose weight for an 11-year-old girl

An 11-year-old girl is still a child. If she does not pay attention to exercise and eats too much, she may suffer from obesity. At this time, parents must guide their children well and gradually lose weight through certain exercises and fitness and certain diet adjustments. In the process of weight loss, some fun should be added according to the child's nature to avoid children feeling bored because of exercise and fitness.

1. Encourage without being sarcastic.

Children's young minds are very sensitive. They need to be respected and feel safe. When parents are helping their children lose weight, they should avoid using sarcastic tones or provocations. Even if you succeed in losing weight, this will cause adverse consequences. You should explain the reason and treatment plan to your children patiently and in detail to get their close cooperation.

Let the children do it in a happy mood. Children do not have high requirements for losing weight, so if you want them to exercise willingly, you need to make the exercise fun and playful, and the intensity of the exercise should not cause the child to breathe too quickly or feel frustrated or failed. It is best to let children carry out activities in a warm and safe atmosphere.

3. Exercise should be done anytime and anywhere

Parents should provide children with opportunities to increase physical activity and reduce sedentary lifestyles. If the family space is large enough, you can design some convenient sports equipment and activity environment at home, or you can use weekends to organize family outings and mountain climbing activities to let children get used to exercise and then like sports.

1. Maintain balanced nutrition. As long as you eat two small plates of vegetables, two servings of fruit, three small tablespoons of vegetable oil, about 120 grams of meat and eggs, and three bowls of rice every day, and distribute these foods evenly into three meals, you can achieve a balanced nutrition. High-sugar, high-fat, animal oil and snacks (candy, drinks, desserts, biscuits, walnuts, fried foods, peanuts, melon seeds) should be avoided.

2. Eat more brown rice and germ rice, and when you are hungry, eat low-calorie and filling foods, such as porridge.

3. The cooking should be light and not too salty. Dishes should be boiled, steamed, stir-fried or mixed cold, and vegetable oil should be the main cooking oil.

4. Let obese children develop the habit of chewing slowly. This way you can eat less because you eat slower.

5. Let your child drink soup before eating, which can reduce his food intake. Then put the edible portion on a special plate. This will make it easier to control the amount of food you eat.

6. Let your children watch TV after eating to prevent them from inadvertently overeating while reading or watching TV.

7. The principle of weight loss is to consume less than about 2100 kilojoules of calories per day. It is not advisable to change the physical condition too quickly to avoid the loss of water and electrolytes due to rapid weight loss, which may cause harm to the body.