Child weight loss is a long process requiring patience of the child and both parents. The following is a few tips to help children lose weight the healthy …
Proportion of overweight and obesity is increasing markedly in the last 10 years in the city, of which over 95% is due to excessive diet leads to excess dietary energy demand, especially energy from fats and carbohydrates. In particular, obesity in children is alarming. Lost weight in childhood obesity is a major influence on health, learning ability and physiology center late.
To just be able to lose weight, just to ensure the physical development and intelligence in children, the parents there should be a scientific weight loss plan and healthy. Here are 4 steps to lose weight for children small.
Step 1: Help your child appetite repel:
To curb cravings we firstly need to use reason to get yourself to comply reasonable diet. For this need to understand the harmful effects of overweight and obesity, the benefits of weight loss for health, for the good shape, and we must know how to choose the right food.
Success determinants of behavioral therapy are self-monitoring: young children at no sense the family must be supervised, as the child has to be aware of youth training for self-monitoring.
To avoid confounding factors causing stress to the ideological struggle of eating should avoid watching programs, books introduce energy-rich foods and high in fat, avoid coming buffet meals (buffet) will be vulnerable because of excessive eating, to avoid partying, festivals, avoid buy the food home is not in the category should eat, and buy food should be reduced compared in the past in order not to create conditions for eating too standard.
Of course the above will be difficult to implement if the child lives with the other members of the household family and those that are not the subject of overweight and obesity. Thus, once again the will and self-monitoring are very important.
Step 2: Reduce fat and carbohydrates:
Should limit high-fat foods such as fatty meat, pork leg meat, broth, butter, cheese soft, cream, whole milk, fatty fish skin, poultry skin fat … Young overweight, obesity began with dyslipidemia risk, so also should avoid foods high in cholesterol like organs: brain, heart, liver, kidney, heart pig, egg … dishes Limit added fat: buttered bread, butter mixed vegetables, stir-fries, fried … Children still need to eat fried grease should avoid fried fat.
Step 3: Science diet, balanced meals and enough substance:
Enough to eat 3 meals/day: should organize the following meals: breakfast eat normally (1 rate) when children go to school to ensuring the ability to acquire all, noon: eat reduced, dark if possible eat much reduced. Do not eat junk will increasingly do much for weight gain. Do not skip meals especially breakfast, because it makes the body tired and to
Do not eat junk will increasingly do much for weight gain. Do not skip meals especially breakfast, because it makes the body tired and to meal after eating more than normal will cause increased excess fat accumulation and increase energy.
Need to eat enough protein (such as meat fat, low-fat fish shellfish, lean sausage, soy milk, cheese hard, beans) to ensure that children grow; still needs grease and carbohydrates but with less volume than; enhanced green vegetables and fruits less sweet.
For dietary energy restriction. Can replace part of the fat in the diet by nature protein will still lose weight effectively. With child obesity, dietary protein may account for 15% -25% of the total energy (Helen et al, 2001). Thus, with 1000 kcal diet is often applied effective in weight loss for children of school age, which is 35-62 g protein, minus the amount rice protein, dairy, fish, the shrimp (animal protein) should be 100-200 g/day in combination beans accessories, soybeans, green beans (protein plant) is 200 g / day.
Glucide food supply: The use of high-fiber products such as black bread, whole grains, tubers (taro, taro) low energy rates, inexpensive, always available.
Food rich in vitamins, minerals: Strengthening less sweet ripe fruits and vegetables: 500 g / day. Eat as boiled vegetables, soup, made mannequin, mixed salads.
About drinks: drink plenty of water should be noted, depending on age, younger school average Drink 1.5-2 liters/day (if milk drinking habits should still maintain the supply of calcium for good bone and some other essential vitamins: should drink about 200-400 ml skimmers skim milk, no sugar).
Also need additional multivitamin, mineral and synthetic minerals in pressure situations
Its 1200 kcal diets because diets often lack of vitamins and minerals needed
Facilities such as calcium, iron, vitamin E.
Step 4: Avoid eating habits that are harmful to health:
Children need to eat light: salt restriction <6 g / day; limiting fried stir-fries, noodle products fat, so eat steamed, boiled, soup, light warehouses.
Do not eat at night, late dinner after 20 hours.
Very limited eating sweet candy, sweet carbonated water for not providing the necessary nutrients that only energy “hollow” as more severe obesity. Do not allow children to drink wine, beer, coffee, drugs.
Habit to eat while reading, watching TV … so easy to lose control of overeating. Candle stop eating when not hungry. Habit of eating slowly, chewing will reduce intake.