Obese children often have habits and needs to have a lot of energy. However, to lose weight, cutting down the calorie intake is the first important thing.
- Obese children often have habits and needs to have a lot of energy. However, to lose weight, cutting down the calorie intake is the first important thing.
- Here are 4 ways to reduce the portions while ensuring the health of overweight children:
Here are 4 ways to reduce the portions while ensuring the health of overweight children:
Skill number 1:
The children themselves (if already at the age of having self-consciousness) and the families need to understand the harmful effects of obesity and the benefits of repelling obesity problems to affirm the determination and self-monitoring:
To curb the cravings we firstly need to use our reasoning to get ourselves to comply with a reasonable diet. To do this, we need to understand the harmful effects of overweight and obesity as well as the benefits of weight loss to our health and shape, and we must know how to choose the right food.
The success determinant of the behavior is self-supervising: when children are young and do have the self-consciousness, they have to be supervised by the family members, when the children have the awareness they must be trained to supervise themselves.
To avoid the factors causing pressure on the ideological struggle of eating, we should avoid watching programs and books introducing energy-rich and high-fat foods; avoid having buffet meals which may make us eat excessively; avoid partying and get-togethers, avoid buying home the foods that are not in the recommended category, and reduce buying food so as not to create conditions for the eating too much.
Of course all the above will be difficult to implement if the child lives with the other members of the family who are not overweight and obese. Therefore, once again the will and self-monitoring is very important.
Skill number 2:
Remember that diet for losing weight (or keeping weight, depending on the degree of overweight or obesity of the children) is effective only when reducing both fat and carbohydrate.
You should limit the amount of high-fat foods such as fatty meat, pork, broth, butter, cheese, cream, whole milk, fatty fish skin, poultry skin, etc.
Obese children have to face with the risk of getting dyslipidemia, so they should also avoid foods high in cholesterol such as organs: brain, heart, liver, kidney and eggs. Reduce fat added food like butter bread and stir-fries. Children still need to eat oil and fat but the frying fat should be avoided.
Skill number 3:
Let the child have diverse meals with sufficient nutrients to ensure their health and development
Have 3 meals per day and organize the meals as followed: have breakfast normally (1 portion) before children go to school to ensure the ability to acquire knowledge, then reduce the eating portion at noon and can reduce more for dinner. Do not have snacks as it will make you gain weight.
Do not skip meals, especially breakfast, because it will exhaust the body and leads to the excessive eating in the next meal, which in turn, will increase the energy excess and fat accumulation.
Children need to get enough protein (such as in lean meat, low-fat fish, soy milk and beans) to facilitate the growth of children; and they still need grease and carbohydrate but with less amount; increase the portion of green vegetables and fruits.
To restrict the energy of a serving, you can replace part of the fat in the diet with protein. For obese children, protein may account for 15% – 25% of the total energy (Helen et al, 2001).
Thus, with a popular 1000 kcal diet effective in weight loss for school aged children, there will be 35 to 62 grams of protein, after adjusting for protein amount in rice and milk, the amount of fish and shrimp should be 100 to 200 g / day in combination with 200 g / day of tofu, soybeans, green beans.
Regarding glucide food supply: Use of high-fiber products such as black bread, whole grains, tubers (like taros), which are low in energy, inexpensive and always available.
Food rich in vitamins and minerals: Have more fruits and vegetables, about 500 g / day. Eat boiled vegetables, vegetable soup and mixed salads.
Drinks: drink plenty of water, school children should drink 1.5 to 2 liters of water per day on average (children’s habit of drinking milk should still be maintained as milk is a good source of calcium and some other essential vitamins; should drink about 200-400 ml of skim or unsweetened milk)
Moreover, we need to add supplements of multivitamin and mineral to the diets less than 1200 kcal because these diets are often lack of essential vitamins and minerals such as calcium, iron and vitamin E.
Skill number 4:
Avoid unhealthy foods
Children need to eat bland with less than 6 grams of salt per day; avoid fried and stir-fried dishes, instant products with high fat content. Should eat steamed, boiled dish and soup.
Do not have night snack or have dinner after 8 P.M.
Restrict the intake of sweets and carbonated water as they do not provide the necessary nutrients but contain much energy, which will result in more severe obesity. Do not allow children to drink wine, beer, coffee and stimulants
Quit the habit of eat while reading and watching TV as it can easily lead to overeating. Should stop eating right when no longer feeling hungry. Get the habit of eating slowly and chewing thoroughly to restrict the amount of food intake.