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Child obesity is becoming more and more concerned around the world. It leads to an increase in childhood diabetes, cholesterol, osteoporosis, fatty liver, asthma, heart disease... Diseases that are common in adulthood are now appearing in younger ages.
Baby weight loss should be done with caution. Parents must develop a safe weight loss plan in consultation with a pediatrician and nutritionist. This is because an unscientific weight loss plan can interfere with your baby's nutrition, growth, and mental health. Besides, not what works for adults will have the same effect on children because their bodies are still developing.
The pediatrician gives the child advice on how to lose weight. In addition, with your doctor, you can create an individualized plan that's right for your child. Here are the 10 most common measures to help your baby lose weight effectively:
1. Calculate Your Child's Calorie Consumption You shouldn't randomly remove too many calories from your child's diet because they provide energy and have other essential health benefits. The calorie needs that each child needs depends on the age, sex, BMI, physical activity of each child. You need to know the exact amount of calories your child needs for proper growth. Anything more than that will hinder your baby's weight loss.
2. Low-sugar diets You don't have to completely eliminate carbohydrates from your child's diet. Instead you should choose low or medium sugar carbohydrates such as broccoli, carrots, apples, berries, beans, nuts, peanut butter, yogurt... and avoid carbohydrates that have high in sugar such as corn, potatoes, white rice, juice, jam...
3. Eat lots of fruits and vegetables You should add lots of colorful fruits and vegetables to your child's diet. Children should eat whole fruit rather than juice. This is because juice has less fiber, which is better for digestion than whole fruit, and if added sugar adds extra calories.
4. Drink lots of filtered water Do not give children juices, energy drinks, soft drinks... when they are thirsty because they make them gain weight. The best beverage is filtered water to help your baby lose weight.
Uống nhiều nước lọc giúp bé giảm cân
5. Sleep well Ideally, children need 9 to 11 hours of sleep and adolescents need 8 to 10 hours of sleep. Early sleep and a good night's sleep are essential for proper growth and metabolism that helps maintain a child's body weight.
6. Minimize salt intake According to experts to lose weight for babies, parents need to minimize foods with high salt content in their children's diets. The sodium content causes the body to retain water and cause bloating. At the same time, children also need to avoid canned and frozen foods that are high in sodium.
7. Increase food sources of protein Protein-rich foods help stimulate growth hormone to help break down fat into energy. Therefore, children should eat eggs, vegetable protein such as beans (all foods such as red beans, black beans ...), legumes, fish and lean meat such as chicken. Foods such as low-fat yogurt, butter, cheese, unprocessed cheese, margarine for dairy protein are also effective in weight loss for babies
8. Meal plans Children should be avoided Leaving a long time between meals because an empty stomach for many hours will lead to overeating at the next meal. Studies recommend that three small meals and two snacks a day are reasonable for children.
9. Exercise daily Exercising and being active for at least 60 minutes a day is recommended to help your baby lose weight. You can guide your child to start exercising for 15-20 minutes a day and gradually increase the time. Let your children join their classmates, this will encourage them to participate enthusiastically. Some good exercises for children to lose weight are gymnastics, swimming, jogging, cycling...
Tập thể dục và vận động ít nhất 60 phút mỗi ngày là khuyến nghị giúp bé giảm cân
10. Get it right. Not all fats are bad or cause obesity. If to help your baby lose weight, but you completely eliminate fat, it will adversely affect the child's immune system, nervous system and health. You need to consume fats like unsaturated oils (olive, canola, soybean, etc.), salmon, anchovies, almonds, sesame seeds, pumpkin and flaxseeds... Fat helps slow down digestion and keep the stomach full for a long time.
11. Some do's and don'ts to help lose weight for kids 11.1 Things to do to help lose weight for kids Form habits like daily exercise, not eating unhealthy, unhealthy foods Eat while watching TV to avoid overeating. Please support and encourage children. Studies show that reducing sugar increases stress and makes kids irritable. Give your child a weight loss achievement with a movie show, a toy... However, don't reward them with their favorite food. Instead of taking the elevator, encourage your child to take the stairs. Get in the habit of walking to a park or amusement park if it's nearby. Reduce food portions but do not skip meals. Replace unhealthy foods with healthy homemade snacks like sprouts, salads, pies, carrots, cucumbers, grapes, strawberries, watermelon... sliced and diced pomegranate. 11.2. Some things to avoid in the process of losing weight for children Do not make unrealistic plans. So if your baby likes to eat something that goes against the weight loss plan, don't eliminate it altogether. That can stress the child and cause obesity. It is recommended that children lose about 0.45 kg per week. Do not allow your child to watch TV, play video games, and sit on the couch for long hours, up to one to two hours a day. Don't make a diet just for kids, but include your whole family. You should have a healthy diet in parallel with your children and set an example for them to stay motivated.
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Reference source: webdm
