How do you help your child lose weight? Weight loss for kids, Working on losing weight for children is one of the most difficult matters that parents may face because there are very few diets that are suitable for the child, and diet programs for adults are often unhealthy for them because the metabolism (metabolism) of children is more mature.
For the site «Best Skincare», there are several ways that children can lose weight in a healthy way, after making sure that it is good for them, and the ability to try some things for adults such as going to the gym.
How do you help your child lose weight
Select the target
Why do we want to lose weight for the child? Is it for health reasons? Or be more active during vacation? Or to suit modern clothes?
Knowing your motivation to lose weight will give you a better chance of achieving your goals.
Make a flowchart
If the child eats healthy foods, give him a star, and in the case of unhealthy foods, place (x). And the stars will have a reward, for example, the amount of money he gets as support depends on the number of stars, and a goal can be set to achieve it, such as reaching a certain number of stars, and if he achieves it, he gets a reward such as hiking or playing bowling.
Set a deadline for losing a certain number of kilograms
What’s plausible at 500: 900 grams per week, and because he’s a baby and still growing tall, let’s keep that in mind.
Develop healthy eating habits
Ensure a healthy breakfast
Breakfast helps regulate the need for food throughout the day and gives the required amount of energy in the morning, and neglecting breakfast can increase the chances of eating more than it should throughout the day.
Eat things in moderation
Trying to lose the child’s weight does not mean that he is completely deprived of sweets, but he should be given a little opportunity to eat a small piece at times of the things he wants to eat. – Replace fast food with healthy snacks If you want a snack between meals, then you must choose a healthy meal Low calorie like fruit or yogurt.
Schedule daily meals and snacks
Establishing a schedule ahead of time can help avoid the urge to eat. Write down everything the child eats.
This allows knowing exactly what is causing weight gain as health changes can be made.
Calculating calories Small things, such as a can of soda with lunch, add high calories, so talk to your doctor to find out how many calories are needed per day.
Not eating anything before bed
The body burns calories more slowly during the afternoon, trying to stop eating a few hours before bed.
Drink healthy drinks: Make sure to drink water instead of juices, cola drinks, and other sugary drinks that are high in calories, which keeps the body hydrated, helps in losing weight quickly, and reduces appetite.
you can read also: Top 10 tips for losing weight for women 2020.
Weight loss for children
Children’s nutrition depends on eating all the nutrients necessary for the growth of their bodies just like adult nutrition systems and more, every child at this age needs to obtain the most important nutrients necessary to build his body, muscles, and brain, such as vitamins, minerals, carbohydrates, protein and fats, the only difference is that children’s bodies You need different amounts of these elements, if you are looking for a diet for children aged 10 years to lose weight or maintain the ideal weight for your child, this article is for you.
Nutrients needed for children
After explaining how many calories the bodies of 10-year-olds need, here is a list of important nutrients that should be included in your child’s diet:
Choose seafood, lean meats, chicken, eggs, legumes, peas, soy products, unsalted nuts, and seeds.
Encourage your children to eat a variety of fresh or dried fruits instead of juices, and keep in mind that a quarter cup of dried fruit equals a cup of the same fresh fruit, so don’t let your child over-eat dried fruits, as this may contribute to additional calories.
Offer your children different types of fresh, canned, frozen, or dried vegetables, and when choosing canned or frozen vegetables, look for low-sodium products.
Encourage your children to eat low-fat dairy products, such as milk, yogurt, or cheese.
Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, or brown rice.
The most important foods to avoid because they cause weight gain:
• Limit your intake of refined grains such as white bread, pasta, and rice.
• Reduce the intake of added sugars, such as sugar, corn syrup, and honey, and make sure to use natural sugars in a reasonable amount, such as those found in fruits.
• Reduce your child’s intake of saturated fats, which mainly come from animal foods, such as red meat and full-fat dairy products, and replace them with vegetables, walnut oil, olive oil, nuts, avocados, and seafood.
• Minimize your use of trans fats by avoiding foods that contain hydrogenated oils and junk foods.
Reduce the types of vegetables and fruits that may contain a high percentage of substances that increase obesity.
Corn and potatoes contain a high percentage of sugar, and some fruits such as bananas and grapes are likely to contribute to weight gain, so replace them with apples, oranges, melon or kiwi, or Berries.
Weight loss for children without diet
Establish a diet that is complete with nutrients to help them grow and not stress the child because of its shape and size.
For children who are overweight or obese, losing half a pound per week is a good goal, the more attainable the goal, the more likely your child will be on this diet for a longer time.
Encourage your child to exercise. Walking, jogging and cycling are great ways to burn calories, and they are also favorite pastimes for children.
Change the eating habits of the entire family, to encourage and support the child.
You should also encourage your child to only eat when he is hungry and not during his spare time.
Only serve meals in the kitchen or dining room without any other distractions such as TV, because if your child eats while watching TV, he may not be aware of how much he is eating and ends up overeating and gaining weight.
Try behavior modification techniques with your child, by giving the child a reward when they commit to drinking water instead of soda for a week, for example.