It is necessary to understand whether the child is overweight and how much it needs to be reduced in order to lose weight. Pediatricians use a special table, through which you will find out how much a child should weigh, a certain age and height.
Age | Growth | The weight |
1 year | 74-77.3 | 9.4-10.9 |
2 year | 82.5-89.0 | 11.7-13.5 |
3 year | 92.3-99.8 | 13.8-16.0 |
4 year | 98.3-105.5 | 15.1-17.8 |
5 year | 104.4-112.0 | 16.8-20.0 |
6 year | 110.9-118.7 | 18.8-22.6 |
7 year | 116.8-125.0 | 21.0-25.4 |
8 year | 122.1-130.8 | 23.3-28.3 |
9 year | 125.6-136.3 | 25.6-31.5 |
10 year | 133.0-142.0 | 28.2-35.1 |
Action plan:
If you find out that the child is overweight, you need to change your lifestyle. And not only the child, but also his own, as children are oriented to their parents, copy their addictions, habits, including gastronomic habits.
2) Let's see in the refrigerator
When overweight children prescribe a diet with a gradual decrease in caloric content of foods. By reducing plant and animal fats. In the diet, the child must have eggs, seafood, cottage cheese, fish or meat within 24 hours. Fish, poultry and meat should be cooked in a baked or boiled form, and be low-fat. Carbohydrate-fatty foods and carbohydrates: puff and muffin rolls, fried potatoes, chips, glazed curds, soda, cakes and sugar should be severely limited, and it is better to exclude them for a while. Bread, pasta of solid varieties, porridge should be reduced to a minimum. Bread must be eaten without nuts and seeds or cereal.
Consumption of fats should be reduced, or choose low-fat dairy products: cheese of solid grades, 10 or 15% sour cream, yoghurts, 0 or 1.5% curd, 1% milk. Many fats are found in cutlets, sausages, sausages, sausages, canned foods, these products need to exclude their children's diet.
Action plan:
- You need to keep a "Diary of nutrition", where you need to write down everything that is eaten by a child and all members of your family for a day. In this list you need to include a glass of milk for the night, tea with sweets, light snacks.
- Visit a children's nutritionist, he will monitor the health of the child and for his weight.
- Teach your child and all households to eat small meals 4 times a day, at a strictly certain time.
- Breakfast and lunch should be plentiful than dinner. For a child, a hearty breakfast is important, then he will not ask for sweets, he will be cheerful and calm. For dessert you need to give fruit.
- Do not force the child to eat if he does not want to. Do not punish him for a half-eaten soup.
- Remove the TV from the kitchen or dining room and do not allow your own to eat while watching a movie or read a book for a meal. In this situation, the child is distracted from eating and does not notice that he is overeating.
- When you buy products, read the labels. If the baby is hungry, do not take it with you to the store.
3) Life in motion
At school, the educational program provides 2 lessons of physical education per week. But this is not enough, the child must run for 1 hour a day. But even from these lessons, children simply shirk, bring a certificate of release, rush to evade. Why reel around the school, jump through the goat, they say. Now in Russia there is a federal program that should change the content of physical education lessons. Each school is going to create several sections and sports clubs, so that every schoolboy can choose a lesson for himself. Instead of boring runs, the girls decided to teach aerobics, and boys to martial arts. But while in most schools in Russia physical education classes are held in the old manner.
Action plan:
- For a joint walk, scroll in your schedule for 1 hour. Walk on foot from home to school, and accustom to this child. If a child wants to jump and run, do not constantly yank, and demand from the child that he "behaved decently," meaning by that, that he would walk along the street in a measured way.
- Find out what sports sections are in your area and write down the child there. For a child the most useful for weight loss will be considered swimming. It is possible and the whole family to go to the pool.
- At home, you can install a children's staircase with a bar so that the child can pull up and climb in the morning. If there is a small free corner, do not regret and buy him an exercise bike, so even in bad weather a child can arrange small bike rides.
- Holidays are spent together with children - rafting on kayaks, arranging bike rides, horse and hiking trips, in health-improving sanatoriums.
4) Try to watch less TV
Experts urge to limit watching TV up to 2 hours a day, and this is the maximum. The American Academy of Pediatricians do not recommend watching television at all. Children who are accustomed to watch the "blue screen" for hours, often have excess weight. And the child needs to move. You can not force a 4 year old baby to lie on the couch for an hour. But in front of the TV the child sits all day, thereby doing great damage to his health.
Action plan:
First you need to remove the computer and TV from the children's room. Put all the necessary equipment in your room, so it will be easier for you to control your child. Then set the time limit and beyond this limit the son or daughter should not go out. If you are afraid that your child will see the bad films, program the TV so that it shows only certain channels.
To reduce the weight of the child without harm to health, you need to find out the cause of obesity. At the moment there are 2 types of obesity: primary and secondary. The cause of primary obesity is overeating and low mobility. In the diet of children in large quantities are easily digested carbohydrates - sweets, potatoes, sugar, bread and other confectionery, animal fats - fatty meat, oil creams, fatty soups, oils. Often children rarely observe a diet and usually eat less in the morning, and in the evening they overeat. But the energy that they receive with food must correspond to the amount that the body spends.
Obesity can be inherited. When both parents are obese, the child has an 80% chance of developing the disease, if one parent is affected by obesity, then the probability is 40%. The defeat of the nervous system can cause secondary obesity, and this type of obesity is 5%, and this is a rare case.
Most obesity is observed in children under 1 year. If the baby is overfed up to 3 months, and every month the weight increases by more than 3 kilograms, then these children will be obese in the future. We suggest you familiarize yourself with the diet for children who are overweight.
Diet for overweight children
Various sports, running, therapeutic exercises are useful if combined with food, which contains few calories. In the treatment of obesity, patience is needed, because the results we are about to achieve can be achieved in a few years.
A growing organism needs useful and necessary elements in nutrition: carbohydrates, mineral salts, vitamins, proteins, fats. As a weight loss, one should not practice fasting for children.
The main task for the safe weight loss of a child is to remove fats from the body and prevent their further appearance. This can be achieved by reducing the number of calories in your daily diet. In this case, it is better to give up eating carbohydrates, which the body easily absorbs. These are sweet buns, sweets, cakes, sugar, chocolate. It is necessary to exclude the consumption of fats: fatty soups, vegetable fats, fatty meat, ham. Flour food increases weight, so you need to give up bread, sweet foods, noodles, pasta. Consumption of potatoes should be significantly reduced. The child needs to be fed in small portions 5 times a day. In the intervals between meals, do not allow the children to eat fruit and sweet. If the baby asks, there is, it is better to give him something from vegetables: cucumber, radish, carrots, fresh cabbage.
Try to eat slowly
Dinner should be no later than 2 hours, before the child goes to bed. To a diet and low-calorie foods need to move gradually. But often children with excess weight are fed high-calorie food. Experts advise to make the diet varied, and it should match the age of the baby, and after 2 weeks you can go on a strict diet.
Give preference to dairy products
It can be low-calorie products: low-fat cottage cheese, kefir, acidophilus, yogurt. Postal beef is suitable for meat dishes, and instead of fat should be butter. Every day the child should receive - milk, vegetables, fruits, meat, cottage cheese. A fish, cheese, eggs should be given no more than a week 3 or 4 times. It is recommended to eat unsweetened fruits and berries, and from vegetables - cucumbers, pumpkin, radish, cabbage and tomatoes.
Now we know how to reduce the overweight child. Following these tips, you can reduce the weight of your child, by using low-calorie foods, frequent meals in small portions, doing sports.