Even though it seems hard to believe obesity and the problem of extra kilos belongs to children, not only adults. When the child exceeds the average weight allowed for his age, he is called overweight or obese. The faster you do a weight loss program, the more you will return to normal weight and avoid the health problems associated with this contemporary disease.
Weight loss program for overweight or obese children
Children who need to lose a few pounds must accumulate a lower daily calorie intake than the normal average, in order to lower the accumulated surplus and reach the desired weight. Here's one 1800 calorie diet model, healthy and healthy for children.
Breakfast - cereals with seeds and raisins (365 calories)
- 2 biscuits from whole grains, crushed
- 1/2 cup of skimmed milk
- 1 tablespoon pumpkin seeds (thousands)
- 1 tablespoon raisins
- Mar 1
All these ingredients are mixed in a bowl.
Snack - yogurt (150 calories)
- 150 g drinking yogurt
Lunch - tuna salad with lettuce and vegetable juice (350 calories)
- 1 paste of whole grains
- 100 g canned tuna in its own juice
- 1 tablespoon light mayonnaise
- shaved carrot and green salad
- 250 ml vegetable juice (freshly squeezed)
Drain the tuna from the can and put it in a bowl. Add sliced carrot, green salad and mayonnaise.
Put the contents of the salad in a paste and wrap it like a kebab.
At the end of the meal drink the vegetable juice.
Snack (180 calories)
- 3 biscuits salted from whole grains
- 30 g of cream cheese with a low fat content
- a handful of baby carrots or baby carrots
Dinner - chicken sandwich, whole grain bread, cheese, salted biscuits and grapes (542 calories)
- 120 g of boneless chicken breast
- a whole grain cereal bun
- 1 tablespoon of sauce sauce
- 1 small tomato, cut into slices
- some green salad leaves
- chopped red onion
Grill the chicken breast until it is well done.
Cut the bread in half and fry it a little on the grill.
Grease each half of the bread with salsa sauce.
Put salad leaves, onion and tomato slices.
Biscuits with cheese and grapes can be considered dessert - grease biscuits with cream cheese and put a grape seed between them, making a kind of sweet sandwich.
Snack (220 calories)
Fruit selection (kiwi, strawberries, peaches, etc.).
Put on a little ice cream with a low fat content.
Sprinkle several thousand walnuts.
Breakfast (359 calories) - Omelette with paste
- 2 eggs
- 1 tablespoon of milk
- 1 teaspoon of olive oil
- 4 cherry tomatoes
- 1/2 green peppers cut into small pieces
- 1 small paste of whole grains
- 1 tablespoon sauce
Heat the oil in a Teflon pan, put the half tomatoes, bell pepper and pepper.
Allow 2-3 minutes to cook, then add beaten eggs and wait until ready.
Heat the lipstick, fill it with the omelette, put the salsa on top, run it and ready.
Snack - Banana foam with strawberries (165 calories)
- 1/2 cup of yogurt with a low fat content
- 1 small banana
- 1/2 cup fresh strawberries or from the freezer
Mix all ingredients in the blender.
Lunch - Sandwich with turkey ham and orange juice (454 calories)
- 2 slices of whole grain bread
- 2 tablespoons cream cheese with a low fat content
- 2 walnuts whose core is crushed
- 60 g turkey ham
- 1 small cucumber cut into slices
240 ml orange juice (fresh)
Mix the walnuts with the cream cheese and then grease each slice of bread.
Add ham and slices of cucumber and cut into quarters making smaller sandwiches.
Serve with fresh fruit juice.
Snack - Fruits (70 calories)
- 1 cup of fruit (of any kind)
Dinner (550 calories) - Mini-pizza and banana with chocolate
- 1 paste of whole grains
- 1/4 cup of pizza sauce
- 1/4 cup grated mozzarella
- selection of vegetables (bell peppers, corn, mushrooms, broccoli, onions)
Heat the paste and grease with pizza sauce.
Then add the cheese and vegetables.
Bake for 5-8 minutes.
slices of cucumber
Mix all ingredients and serve salad with pizza.
Peel the banana and cut it in half.
Grease halves with chocolate cream (commercial or homemade) and place in oven for 30 seconds.
Snack (205 calories)
3 sweet cookies for children
150 ml skimmed milk
Now that you understand the basic principles of diet and how many calories your child should eat at each meal, you can continue the diet by testing other similar products with a lower calorie content.
Mainly, you have to choose products without much fat, light and whole grains. The more natural they are, ie without preservatives, the healthier they are and they have fewer calories.
How many calories should children eat each day depending on their age?
The number of normal calories for children varies according to age and sex as follows:
7-10 years - 2000 calories / day
11-14 years - 2500 calories / day
15-18 years - 3000 calories / day
7-10 years - 2000 calories / day
11-18 years - 2200 calories / day
These are some general parameters that should be considered only as an approximation and to determine if your child exceeds this number of calories. Keep in mind that some children need more calories if they are more active (they do performance sports, dance courses, etc.) and others less than the normal average if they are sedentary. The number of daily calories also depends on how strong the metabolism is.
Weight loss tips for children
Any parent wants a healthy weight for their child, and if your baby is overweight or obese, you may fall prey to the temptation to submit to a diet that you know works for adults. But do not forget that the needs of the little one are different from the needs of a big man, including in terms of weight.
"Children have their own set of nutritional needs for healthy growth, which is why parents should always seek the guidance of a specialist doctor if they want a child to lose weight safely, without affecting their development," advises the nutrition doctor Tamara Melton from the State University of Georgia, U.S.A.
Your pediatrician will help you find an ideal formula for adjusting your baby's weight in a healthy way, without depriving the little one of the nutrients he needs to develop normally. Apart from the specialized guidance, the correct intervention of the parents at home is essential in instilling a balanced way of life for the little one.
Here are some things to consider when dealing with your child's excess pounds!
1. Properly sets the target for weight loss
First of all, try to find the correct goal in the weight loss program that you want your child to follow safely. Many children do not need to lose kilos themselves:
"Since they are still growing, children need to maintain their weight or accumulate it at a lower rate. Only adolescents may lose weight at a rate of half a kilogram a week, no more. The doctor is the only one who can dictate a safe weight loss rate, "he adds Dr. Tamara Melton.
So, if your little one hasn't even reached puberty, don't think "I want to lose 5 pounds in 2 months." For him, the goal will be to consume the recommended number of calories for age, without excesses, to get used to eating healthy and balanced, to reach optimum weight after the age of 13 years.
2. Refuse to use weight training or dietary supplements
Drastic weight belts are not recommended by the specialist even to adults, let alone children. Follow the diet plan recommended by your pediatrician and avoid subjecting your child to a restrictive diet, otherwise you will deprive them of the vitamins and minerals they need to grow. Moreover, weight loss strains at an early age lead, later, to eating disorders that are difficult to treat.
Food supplements are an equally uninspired idea: their effects on children have not yet been discovered, so they may not be safe for consumption in the case of small children.
3. Corrects the way of life of the whole family
Whether or not we like to accept this idea, children's weight problems are most often caused by the unhealthy way of life of the whole family. Talk to your life partner and start from now on a plan for healthy changes to adopt together.
"Children imitate their parents' eating habits, so it is important for adults to set a positive example for young children. Studies have shown that children are up to 80% more likely to reach optimal weight if their parents have followed a weight loss program, "says American nutrition specialist Tamara Melton.
4. Follow the strategy of small steps
Don't try to revolutionize your family's eating habits in a few days. The most effective is to adopt the strategy of small steps. Small changes, easy to manage, are more likely to withstand time.
Start with one or two of these habits each week:
- replaces sweet drinks (juices, shakes, etc.), with water and milk with low fat content;
- make sure the little one eats breakfast every morning; whole grains and proteins give it a state of beneficial satiety in regulating the appetite throughout the day;
- give up the products of refined flour and replace them with those of the whole flour; try new recipes with less used cereals in Romanian cuisine, but very healthy, such as quinoa, barley, millet, lentil etc;
- impose a new rule in the house: meals at the restaurant or fast-food should not be consumed more than once a week;
- buy more fruits and vegetables, to the detriment of chips, cookies and sweets.
- if your little one does not have access to sweets, he cannot eat them; teach him to consume them in moderation!
Are you experiencing weight problems in your child? What do you think is the best body weight adjustment strategy at a young age? Tell us your opinion in the comments section below!
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Tags Childhood Obesity Poor diet Children's health Children's nutrition Children's sweets Children's weight