How to lose weight for a 10-11 year old child with exercise

The problem of obesity and overweight worries many, including a large number of parents. Diet restrictions and strict diets for children are a thankless task. This can only lead to permanent health problems, and this is unacceptable. But how can you help your child lose excess weight so that it does not affect his condition in the future? We will discuss this issue in our article.

Features of children's training

Children's training is now available in almost every sports center. The program for such classes differs significantly from the training plan for adults. Knowing the key points and features of working with the younger generation, you can avoid mistakes and inaccuracies in developing a set of exercises for children.

Training plays an important role in the development and formation of a child’s body. The activity of various body systems is directly dependent on the activity of skeletal muscles (especially important for the cardiovascular system). Especially in childhood. Physical activity stimulates metabolism, increases energy production, has a beneficial effect on the functioning of all body systems and increases its performance.

Systematic training from an early age is an excellent disease prevention. Primarily the musculoskeletal system. Namely – curvature of the spine and postural disorders. Also, children's training can prevent neuropsychic disorders (depression, fatigue, neuroses). Regular physical activity strengthens the cardiovascular system and increases the endurance of the child's body.

Be sure to check out:

Fitness for the abs at home and in the gym Fitness for beginners: competent workouts for a toned figure and healthy body Fitness at home: a sporty and toned figure Nutrition during fitness for a slim and athletic figure

A simple and effective way to help your child lose weight

A growing person is in an inextricable connection with the relatives around him, especially when it comes to nutrition issues. Here is a list of the main bad habits within the family that lead to excess weight gain in children.

A simple and effective way to help your child lose weight

We present to you several rules on how to help your child lose weight :

Skipping breakfast.
Eating while watching TV or computer.
A hearty dinner before bed.
Snacks with snack products.
Snacks from fast foods.
Large consumption of flour and sweets.
Adding sugar to hot drinks.
Replacing vegetable oil in salads with mayonnaise.
The habit of eating when stressed and in a bad mood.

Pros and cons of children's fitness

Children's fitness, just like other sports activities for children, has both pros and cons. This type of fitness is gaining more and more popularity due to its versatility and the ability to choose a workout based on the child’s needs.

Advantages and disadvantages

strengthening the muscle corset. During the classes, all muscle groups are worked out;

coordination of movements improves;

correct posture is formed;

improving the mobility of ligaments and joints;

since during training all muscles are involved in work, they become stronger and more resilient;

exercises normalize the functioning of the cardiovascular and respiratory systems, have a positive effect on the nervous system, and improve sleep. Children's fitness has a healing effect on the body as a whole and stimulates the immune system;

social education of the child. Group classes develop thinking, solve communication problems, and promote easy adaptation;

instilling discipline. Regular training builds self-discipline in a child. Therefore, children's fitness is recommended for children with hyperactivity or low physical activity;

possibility of injury;

mental difficulties may occur. For example, a child is very worried if he fails to complete an exercise;

lack of time on the part of parents to drop off and pick up their child from training.

As you can see, there are many more pros than cons, and if desired, even the cons can be avoided. In order not to harm your child with excessive exercise and to choose the right type of fitness, consult a pediatrician.

Diet planning for weight loss at 10 years old

When planning a diet and exercise for children 10 years old, you should:

Diet planning for weight loss at 10 years old

Replace mayonnaise and hot sauces with low-fat sour cream and yoghurts;
Remove excess flour products from the diet;
It is preferable to cook food in a water bath or simmer instead of frying;
Eat more fresh fruits and vegetables;
Limit salt intake to 5 grams per day, and preference should be given to sea salt or iodized salt;
Carbonated sweet water will lead to weight gain;
Remove foods high in fat.

At what age can you start training?

Most fitness clubs have developed programs for children aged 2-3 years. Some centers also conduct classes for little ones, but usually children and their parents attend them.

Children from 2 to 4 years old study with their parents, 2 times a week for 20 minutes. The exercises are aimed at developing muscles, motor skills and coordination.

For children from 4 to 6 years old, another training program has been developed, which involves aerobics, strength and functional training exercises in a playful way. This also includes elements of Logo-aerobics, when, when performing a particular exercise, children need to recite poems or tongue twisters. The duration of the workout increases to 30 minutes, you can do it 2-3 times a week.

Children from 7 to 11 years old perform exercises in classes that are aimed at strengthening muscles and developing correct posture. Exercise machines are added to the training process.

Teenagers train at a higher level of difficulty; the training duration reaches 40 minutes. During the training, the role of training on simulators increases. Especially older boys.

For boys and girls aged 12, it would be very advisable to attend classes in the pool, since swimming has a positive effect on all muscles. Plus, swimming has a beneficial effect on the condition of the spine and joints.

Sergey Sivtsov, fitness trainer

I advise parents to first decide whether they want to make their child a professional athlete or whether they perceive fitness as a way of the child’s overall development. In the first case, according to the specialist, it is advisable to send the child to big sports from an early age and not waste time on general strengthening activities. In the second case, it is very important to interest the child in the process so that the training is not only useful, but also enjoyable.

How can an 11-year-old child lose weight quickly?

If your child eats junk food, is it your fault? Do you always follow a daily routine and eat healthy food? It is very difficult for children to follow all the recommendations, since they are still too susceptible to the influence of others.

How can an 11-year-old child lose weight quickly?

If you are thinking about how to lose weight for an 11-year-old child , you can only do so when the whole family begins to treat their diet correctly.

Types of fitness for children

There are several types of children's fitness - these are step aerobics, fitball gymnastics and children's yoga.

The peculiarity of step aerobics is to perform movements to music, where the intensity and rhythm depend on the musical accompaniment. Various sets of exercises are used here that have a positive effect on the children's body. For example, running and jumping have a positive effect on the cardiovascular system, bending and squats have a positive effect on the musculoskeletal system. Depending on the choice of exercises, step aerobics classes can be athletic, dance, psychoregulatory or mixed.

Fitball gymnastics are exercises on large elastic balls. Gymnastics of this kind helps to solve health, educational and educational problems. Also, such exercises train the ability to maintain balance. Exercises with a ball strengthen the muscles of the back and abdominals, strengthen the muscular corset of the spine, and most importantly, they form the skill of correct posture, which is very difficult and takes a long time to develop at home.

Children's yoga is especially beneficial for the physical and personal development of children. It is worth noting that children's yoga differs significantly from yoga for adults. This is due to the fact that children aged 3 to 11 years are very active and show great interest in all subjects. And, as we know, classical yoga requires concentration and calmness. Therefore, children's yoga is a little different. It uses the basics of hatha yoga, various games and fairy tales. It is from hatha yoga that the dynamic complexes and poses in ligaments that children study and perform are taken.

Gymnastics

Sport is good for health, so it is necessary to accustom the body to exercise from a very young age. Many professional athletes call gymnastics an excellent way out.

Gymnastics is a complex of acrobatic exercises and dance elements that are performed to music. In gymnastics, it is customary to distinguish three areas:

Wellness;
Sports;
Applied;

Wellness or, as it is also called, developmental gymnastics is one that everyone has been familiar with since childhood. From the same school physical education lessons. The main elements of such gymnastics are jumping, somersaults, running, and exercises with a skipping rope. Health-improving gymnastics does not involve heavy loads; it is aimed at maintaining good physical shape, improving coordination of movements and acquiring new skills.

The sports direction includes all sports that are based on gymnastics as a set of special physical exercises. This:

actual artistic gymnastics;
gymnastics;
sports acrobatics;
track and field athletics;
trampolining, etc.

To practice sports types of gymnastics, special training is required. The level of load during such training is much higher than during recreational gymnastics.

Applied gymnastics is necessary to improve certain skills. The exercises here are adapted for certain professions that require physical activity. Such complexes are used by astronauts, pilots, and firefighters.

For children who often suffer from ARVI, gymnastics will be useful, as it helps strengthen the immune system and increases the body's resistance to colds.

Fitness aerobics

Children's fitness aerobics differs from professional sports disciplines. Such activities play a healing role. Fitness aerobics does not involve excessive stress and is perfect for providing physical activity to children. Training takes place in the form of an interesting game that captivates and makes sports fun.

Such training is available for children of different ages, heights, weights, and builds. They do not require special physical training or special skills. You can start doing fitness aerobics from 1 to 1.5 years. For the youngest children, classes must be conducted in the presence and accompaniment of their parents.

One of the main advantages of children's aerobics is that in this way you can distract children from the “street” or gadgets. These classes are always interesting and more effective than other methods.

With the help of children's fitness aerobics, you can make your child's life more active. It will distract them from the TV and computer, allowing them more time to be among their peers and communicate with them. And don’t forget that children improve their health during fitness aerobics, become more resilient, strengthen their immune system, and therefore are less susceptible to illness.

Popular fitness trainer Denise Austin has developed video workouts for children that can be easily practiced at home.

Dance fitness and zumba

Dance fitness for children is a class that includes elements of choreography, rhythm, gymnastics, aerobics, and stretching. These exercises are presented in a playful way, which is why the child is always interested in them.

This type of exercise develops motor skills and coordination of movements, forms correct posture and allows you to subsequently avoid spinal diseases such as scoliosis, kyphosis, lordosis.

Dance fitness has a number of advantages compared to regular physical education:

the lesson program is selected taking into account the child’s age, his level of mental and intellectual development and physical fitness;
a great opportunity to throw out pent-up energy;
there is no great physical and psychological stress;
an individual approach to each child is provided;
physical exercises are combined with recitative techniques, which allows you to develop a sense of rhythm and diction;
During classes, the harmonious and comprehensive development of your child is ensured.

Zumba is a unique dance workout that combines elements of aerobics and dance. For children, this is a great option for combining benefits, fun and activity.

Zumba for children is not just a set of useless movements performed to music, but a special program developed by qualified specialists. Its goal is to develop concentration, coordination of movements, and a sense of rhythm.

The lesson program for each age group of children is individual and corresponds to their interests. Classes are conducted to rhythmic and energetic music, which is specially selected for children. The choreography of children's zumba is very simple: it cleverly combines aerobics with various Latin American and modern dance movements. Also, dances often use elements of hip-hop.

Acrobatics

Acrobatics is a very ancient discipline. Acrobatics, like gymnastics, fully develops agility, balance, flexibility and strength. After all, these qualities are necessary for constructing complex elements and their combinations.

Previously, only circus performers who performed dangerous stunts at height were called acrobats. Today the sport is divided into separate areas:

sports acrobatics, it can be jumping, pairs and group;
circus acrobatics - represents spectacular elements and tricks performed in the circus;
special acrobatics - is part of dance, used in martial arts, as well as for training combat units.

Acrobatics classes will tame a restless child, because performing the exercises requires not only physical strength, but also a high concentration of attention. Thus, both the child’s body and nervous system get tired.

Acrobatic clubs are quite suitable for schoolchildren. After all, at this age it is difficult for them to do without movement, and exercise will become a breath of clean air for them.

Little acrobats will be able to quickly react to dangerous situations, maintain balance and not fall, and group correctly if a fall cannot be avoided. They will perform tasks on speed, agility and endurance with ease.

Sports acrobatics can be practiced by both boys and girls. The only difference is that three girls compete in group disciplines, and four boys compete in group disciplines.

The question logically arises: “At what age do you start taking acrobatics?” Children from 4 years old are accepted for acrobatics classes.

Gymnastics

Rhythmic gymnastics is a popular, beautiful and graceful sport for girls. The grace of this sport is simply mesmerizing. Rhythmic gymnastics has a number of advantages:

Strengthens health. Regular gymnastics makes muscles stronger, improves immunity, and improves metabolism. The benefit of rhythmic gymnastics for children also lies in the treatment of the initial stage of scoliosis. Regular stretching makes the spine stronger and straightens it.
Improves physical fitness. Frequent exercise over a long period of time has a positive effect on the child’s body. Exercises help develop correct posture and gait and strengthen muscles. Girls learn to control their bodies, become more flexible and flexible.
Builds character. High demands from the coach increase stress resistance and teach perseverance. Athletes are less prone to depression, especially if playing sports is a hobby and brings pleasure.

When talking about any sport, you cannot only touch on its positive aspects.

Rhythmic gymnastics is no exception, and has its disadvantages:

Working out can be painful . In rhythmic gymnastics, much attention is paid to stretching, which children do not really like. Doing the splits is not very pleasant at first, but over time all pain goes away;
Exercise makes you tired . Frequent long-term training greatly exhausts children;
Missing school due to competitions . As a result, children are forced to study the school curriculum on their own.

It is recommended to send children to rhythmic gymnastics at the age of 5-6 years.

Fitness on trampolines

Fitness on trampolines, or as it is also called “Jumping Fitness”, is a specially developed specific training program.

Trampoline activities are allowed even for children over 3 years old. But still, not all children will be able to attend such classes. Fitness on trampolines is prohibited for children who have:

problems with the musculoskeletal system;
diseases of the cardiovascular system;
pathologies of the respiratory system.

This type of fitness does not require special equipment. For exercise, regular sportswear is sufficient.

These are the workouts:

develop coordination of movements in children;
optimize motor activity;
direct the child’s energy in the right direction.

Fitness on trampolines combines jumps of varying duration, various options for aerobic steps, fast and dynamic sports elements.

Jumping, which is an integral part of trampoline fitness, will help relieve stress and tension for your child. Trampolines give children a feeling of joy, happiness and lightness.

Yulia Agafonova, children's fitness trainer
It is important to screen your baby for diseases before starting fitness classes. In some cases, minor deviations that seem harmless to parents can cause the child to be injured during exercise.

How to lose weight for an infant

As a rule, mothers do not limit their food intake to infants and children under one year of age; they are encouraged to eat at every call. They especially try to “feed” the child when it was born prematurely. Remember that the little ones suffer from excess weight too! At this age, girls or boys cannot control how much food they need, so parents need to monitor this. The weight should correspond to the baby's height.

When fighting extra pounds, there are specific methods and methods for children under one year old. Thus, doctors recommend following a feeding and rest schedule, and monitoring the amount of milk the child takes. With a lack of sleep, excess weight can appear due to the general inertia of the baby. Play more with the child, make him move. Another way to lose weight for children under one year old is massage. With its help you improve blood circulation. At this age, it promotes the proper development of the musculoskeletal system.

What to do with

Being active means being healthy. It is not necessary to engage in fitness professionally and achieve high results. To stay in shape, simply exercise regularly and expose yourself to moderate physical activity. Aerobics and fitness are disciplines that are aimed at keeping fit. But in addition to exercise, they require adherence to a daily routine, healthy eating, and proper rest.

For the classes to be truly beneficial, your child will need the right equipment. It includes many products such as fitball, jump rope, mat, hoop. Having which the child will be able to fully train at home.

From the age of 8, work with sports equipment begins: a ball, a jump rope, a hoop. Various team games can be arranged for children.

Fitness ball

A fitball is a special large rubber fitness ball that has many advantages:

lightweight - can easily be rolled or moved to another place;
durable – can withstand weight up to 180 kg;
does not explode, thanks to a special anti-explosion system;
multifunctional – allows you to perform various exercises;
develops coordination of movements;
has no age restrictions - suitable for infants, pensioners, children and adults;

Fitness balls come in different sizes depending on the height and weight of the child. To understand whether the fitball is chosen correctly you need to:

sit on the ball;
position your legs so that your feet fit snugly to the floor;
make sure that your knees are bent at right angles;

If all points match, then the size is chosen correctly.

You can also choose the color of the ball, its surface (smooth or textured). In addition, fitballs come with or without handles.

Rug

A gymnastic mat is an indispensable item for aerobics and fitness classes for your children. Of course, sports clubs can offer their mats for temporary use, but it is better to have your own. After all, you can work with it anywhere.

To choose the right rug size, simply add 10 cm to the child’s height. The width and thickness of the rug also vary. You need to choose them based on your feeling of comfort.

Important! The thinner the thickness, the colder and harder it will lie on the mat.

Today, training mats are available in a wide variety of bright colors. Your child will be happy to take such convenient, practical and lightweight equipment to class.

Step

A step platform is a specially designed platform for fitness and step aerobics that simulates climbing and descending stairs.

Due to the fast pace of life, there is not always time to go to the gym, so the option of home workouts remains. Sports equipment is ideal for this purpose. One of them is a step platform, which is very practical and effective.

Now it is used in step aerobics, for cardio training and as an auxiliary equipment for performing various exercises.

Externally, the step platform resembles a rectangular bench with adjustable height. When choosing a step platform, pay attention to the following:

material – the working surface should not slip;
platform dimensions - depends on the size of the foot;
height adjustment;
stability – step platforms must be equipped with rubber “feet” to prevent slipping on the floor;

The step platform is used in classes with children such as:

morning exercises;
aerobics (10-15 minutes of platform exercises);
during training preparation for sports holidays;
during training for children of senior preschool age (25-30 minutes of training on a step platform).

All of the above activities will lead to overall strengthening of the body and normalization of metabolic processes.

Jump rope and hoop

Another sports attribute is a jump rope. Thanks to the jump rope, you can train different muscle groups at the same time. In addition, the jump rope also allows you to develop coordination of movements, endurance, train the cardiovascular system and significantly increase lung capacity.

A jump rope is a simple but very effective sports equipment for training, both in the gym and at home.

Expert advice: losing weight correctly

What do pediatricians, as well as experts on the problems of excess weight in children, suggest?

As we have already said, sharp prohibitions will not lead to anything good. You can sometimes allow your child to cheer himself up with sweets or chocolate. After all, if in childhood he does not recognize this taste, then in the future, having tried it just once, he will hardly be able to stop. You need to get rid of everything harmful gradually, giving the baby time to get used to it. It is better to allow sweets in the morning, when fat is less deposited.
Snacks are healthy, and smaller meals are good. But they should not be turned into real “overeats.” In the intervals between meals, you only need to satisfy your hunger slightly, and not eat to satiety.
Get a scale at home and a habit of weighing yourself regularly. This will help you better control the changes happening to your baby.
No popcorn in the cinema or peanuts and chips while watching TV. Being carried away by an interesting film or cartoon, even an adult can consume half a bucket of junk food without even noticing it, not to mention a child.
Set an example for your child with your behavior. This is the only way he will believe that this is really necessary.

It is worth changing the eating habits of the entire family. This will benefit not only your child, but also yourself. For example, you can refuse five pieces of bread for a plate of soup, buns, and pastries of any kind. Instead of fatty meat or fish, take lean foods. Introduce the rule of preparing dishes that require minimal heat, or indeed any processing. More vegetables, fruits, dairy products.

A set of home exercises for children

It doesn’t hurt to learn and regularly perform simple exercises with your child that will help you quickly get rid of excess weight. It won't hurt to do a warm-up - run, jump, bend over, swing your legs and arms.

Legs

An excellent option would be jumping rope. At the same time, you can twist it forward, backward, and also jump on one leg or on two. This exercise can easily be turned into a game.
Jumping into rings (hoops), laid out on the floor, is best suited for children under five to six years old.
Jumping from a deep squat, the so-called frog, trains the legs well.

Arms and exercises on the bar

The plank, as well as its variations (on one arm, with weights), are well suited for working out the muscles of the arms for children.
Install horizontal bars and a wall bars in the children's room. Hanging on it is good for the whole body.
Movements while hanging, that is, with the help of the legs.
Pulling up with the help of parents, and then independently.

Abs and back

Raising your back while holding your legs with your parents.
Raising legs from a lying position.
Raising your back up from a lying position on your tummy. In this case, the legs are held by the parents.

Stretching

Sitting on the floor with straightened legs (knees straight), reach for your toes with your fingers and pull your torso towards them.
Ring exercise. To do this, you need to lie on your stomach, bend your knees, and arch your back. You need to grab your feet with straight hands. Ideally, you should end up with a ring of sorts.

These exercises can be used to complete exercises for children to lose weight, or use them as a cool-down.

Fast weight loss: pros and cons

Many parents ask the question of how to lose weight for a child before competitions, various performances, and whether it is worth taking any emergency steps at all.

One of the quick weight loss methods used by athletes before important events is dehydration. To do this, they go to a bathhouse or sauna, where they sweat in their clothes and do exercises. You cannot conduct such experiments on your own child, as this can only cause harm.

Children should not go on a hunger strike; this is fraught with serious disruptions in the functioning of some organs.
Immediately discard options with strict, and even more so mono-diets. This can seriously disrupt metabolic processes in a fragile child’s body.
You cannot completely eliminate the consumption of fats and carbohydrates before performances, as many do. It may be possible to lose a few kilograms in a week, but then they will return, taking their “buddies” with them.

Pediatricians recommend abandoning the idea of emergency weight loss in children altogether. It is better to move towards the goal slowly but surely. In the future, many other competitions await you and your baby, but health is given only one thing. Why sacrifice it for the sake of a momentary dubious victory.

Programs by age

Children often have a lack of movement due to spending a long time watching TV and gadgets. All this leads to decreased immunity, slower metabolism, poor health, poor posture, and increases the likelihood of childhood obesity.

Therefore, sports should begin from a very early age, since the physical and intellectual development of a child is closely related. Fitness classes not only have a positive effect on health and form correct posture, but also contribute to the development of logical thinking and imagination of the child.

You need to know that children's fitness is primarily aimed at healing and strengthening the body. To ensure that this type of exercise does not cause harm, the training program must be selected in accordance with the age of the child.

Properly selected physical activity is good for health. After all, they:

strengthen the musculoskeletal system and especially the muscles;
have a beneficial effect on the functioning of the cardiovascular, immune and nervous systems;
help you get rid of problems with sleep and bad mood.

Yuri Fedorov, fitness trainer

Regardless of the age of the athlete, his training must include cardio. Thus, the heart muscle is strengthened and the body becomes more resilient. You don’t need to devote a lot of time to cardio training; 10 minutes at the beginning of the complex will be enough.

The choice of specific directions directly depends on the age, individual preferences and physical fitness of the child.

With a child under one year old at home

You can work with a child up to one year from the age of six months. You can start with activities such as:

swimming;
stretching exercises;
games aimed at developing fine motor skills.

Also, with the help of massage and a special set of exercises, classes will help strengthen the baby’s muscles. Exercises are performed together with parents. The activity should be based on play. Trainings may have a fairy-tale plot and game moments of imitation of animals or fairy-tale characters. If toys are part of the plot, then they need to be used and introduced into the training scenario. However, you need to understand that a favorite toy can distract your baby from training.

As a rule, at this age it is difficult for a child to focus attention for a long time, so classes last no more than 15 minutes.

After the baby begins to walk, it is necessary to include exercises in the program to form a beautiful and correct gait in the child. At this age, all activities and exercises are aimed at developing the child’s fine motor skills, mastering balance skills, forming the correct arch of the foot and preventing the development of flat feet.

For children 3-6 years old

Children from 3 years old can already start doing children's fitness, but classes should last no more than 20-30 minutes and take place twice a week. From the age of 5 you can exercise 3 times a week for 30 minutes.

At this age, the child is fully aware of himself and feels the boundaries of his self. Training can be not only playful, but also a little competitive. But for the most part, training is still a game at this stage. However, already at that time it is necessary to formulate in the child the idea that he is engaged in an important activity or an interesting sport. It is very important to communicate with children during classes, as well as monitor their progress. Be sure to praise the child.

Children from 3 to 6 years old develop excellent physical quality such as flexibility. This is important to consider during training.

It is important to remember that the coordination abilities of children at this age are not yet developed, so during training, frequent falls are possible (depending on the sport), which can lead to minor abrasions, abrasions and bruises.

For schoolchildren and teenagers

Schoolchildren aged 8 to 10 regularly play sports in physical education classes. Training with elements of sports disciplines is what they need at this age. Some of them begin not only to become interested in sports, but also acquire sports idols. Especially if children are raised in a sports family, then, as a rule, they are already focused on a certain direction in sports.

It is important that the child already at this age begins to feel personal responsibility for preparing for training:

checked the styling of sports uniforms;
or he packed it and the sports equipment himself.

At this age, schoolchildren begin to be burdened with studies, and lessons take up a lot of their time. Therefore, it is simply necessary to let the child throw out energy.

The duration of the workout increases from 45 to 60 minutes.

If a child develops a strong interest in any sport, that’s great. Support him!

However, if the child did not like it at the first training session, this does not mean that this sport should be abandoned. Perhaps the child just hasn’t gotten the hang of it yet.

Schoolchildren aged 10 to 13 years old form their attitude towards sports and their health at this age. They begin to actively develop their speed and strength qualities, which corresponds to the physiology of this age. Therefore, you can safely increase the duration of the workout to 90 minutes. However, this must necessarily happen gradually.

Teenagers aged 14 years and older are already fully self-determined. Some children at this age, in pursuit of external attractiveness, rush to the gym. This is due to the fact that from the age of 14 an active increase in muscle mass begins, flexibility and strength endurance develop especially quickly.

Teenagers play sports for 60 to 90 minutes. The training always includes a warm-up and a final part – a cool-down.

Diet for overweight children

A child's diet should not be strict and low in calories. In childhood, the body must have the right amount of energy and nutrients for normal psychophysical development.

If your child is struggling with excess body weight, it is worth starting to make changes:

Increasing the intervals between meals. This includes a full breakfast, lunch and dinner, but no snacks.
Each meal should include a healthy dessert (so that the child does not have the desire to eat it for a snack) in the form of fruits, berries, natural yogurt, cottage cheese with sour cream and honey, etc.
Drink enough clean water (2 liters) throughout the day.
Last meal 5 hours before bedtime.

There is no need to limit the amount of food your child eats; let him eat enough to last him until the next meal. If you are not full and ask for a snack, explain that you need to wait a little until dinner, and next time eat so that your energy reserve lasts for a long time.

Don't worry about calories and create a deficit. First, not all calories are created equal. You cannot compare 300 kl of sweets and 300 kl of porridge or a plate of vegetable salad. Secondly, it is important not how many calories are eaten, but when. You will learn about this by reading the article to the end.

What to feed your baby

Increase the share of fresh vegetables and fruits in your diet with colorful sandwiches, cocktails, and fruit salads.
All types of meat are allowed: lean pork, beef, rabbit, lamb, poultry, fish.
Include more healthy grains in your diet: buckwheat, oatmeal, bulgur, brown (unpeeled) rice, millet, barley (barley).
Take care of providing the body with plant sources of protein by adding legumes to the diet: beans, peas, lentils, chickpeas, alfalfa, green beans.
Replace white bread made from premium flour with whole grain bread or made from rye flour, or better yet, abandon it altogether;
Replace sweet carbonated drinks with mineral water with the addition of lemon/orange juice or other fruits and herbs (mint, lemon balm).
Make homemade sweets with your child from dried fruits, cereal flakes and whole grain flour, honey, agave syrup, and berries.
Try new recipes, like homemade chicken burgers on a whole grain bun full of fresh vegetables.

To change eating habits, it is worth instilling self-control in your child. He can write down various new dishes in a special diary or draw what was eaten during the day. Thanks to such information, in the future, in consultation with a nutritionist, you can look for errors and find a solution.

What to exclude from your diet

Industrially processed food: semi-finished products, canned food, sausages, confectionery.
Foods high in starch: corn, potatoes, sweet potatoes, white rice, semolina, wheat flour products (buns, cookies, pasta)
Industrial juices, cocktails, soda.
Favorite chips, crackers and other snacks.

Emotional support

Every overweight child has a lot of psychological problems. Offensive nicknames, constant ridicule from peers, reluctance to be friends with a fat person - all this leaves a mark on the child’s psyche.

It’s especially hard for girls who have a desire to be attractive in their blood. Then parents begin to think about how to help their child lose weight.

To make it easier for a child to endure ridicule in a group and avoid psychological problems, he needs the support of adults. Your task is to explain to him that childhood obesity is just an imbalance in the ratio of weight and height, but since the child is constantly growing, this is a temporary problem that can be easily corrected, and you will help him do it.

How to increase your child's self-esteem

A number of simple rules for parents

Food is not a consolation When a child is upset, you don’t need to give him candy, it will become a habit, just talk to him and calm him down. The baby needs your attention first.
Personal example is better than words If mom and dad lead a healthy lifestyle, eat right, play sports, prefer active recreation, and watch their figure, then it is unlikely that their child will be obese. You must understand that only you are to blame for the fact that your baby is overweight. It's time to pull yourself together and change your lifestyle for the sake of the child.
No prohibitions. The forbidden fruit is sweet. By forbidding your child to eat his favorite chips, chocolates, and candies, you only provoke diet breakdowns. Diet means proper nutrition, not starvation. Explain to your child why this is needed and how his life will change. If the child does not want to completely give up harmful foods, you need to reduce their consumption to a minimum. Agree that you can have chips once a week, and you don’t have to take a large pack; you can get by with a small one to pamper yourself, but at the same time not harm your health and figure.
Love for sports. To lose weight, a child needs to move. Get out into nature more often, play outdoor games, give sports gifts (roller skates, bicycles, skis, skates, etc.). And it is best to send your child to a sports section, where he will not only lose weight, but become strong, resilient, purposeful, and gain willpower.

How to get your child into sports

Main conclusions

Regular fitness classes will have a positive effect on your child's health and appearance.
Understanding the peculiarities of children's training, parents will be able not only to competently create a set of exercises for their baby, but also to protect him from the negative impact of classes on the condition of the growing body.
Careful study by parents of the technique of performing exercises for children will help to significantly increase the effectiveness of this type of training.
With the wrong approach to training and the wrong load and set of exercises, training can harm the child’s health.
Before sending a child to one or another section, it is recommended that he be consulted and examined by a pediatrician for any contraindications to sports.

Sources used when writing this article

https://sportwiki.to Age, children for admission to different sports https://cyberleninka.ru/article/n/osobennosti-fizicheskogo-razvitiya-detey-kotorye-zanimayutsya-raznymi-vidami-sporta https://www .activekids.com/parenting-and-family/articles/10-rules-to-keep-kids-active https://www2.ed.gov/free/features/physical-fitness-and-sports.html https:/ /www.safesport.co.uk/what-are-rules-children-gym-equipment.html

How to help children lose weight

Adults believe that a growing body needs a lot of food. A child is overweight, what should he do if his parents not only try to feed him a normal lunch, but also allow him to consume large quantities of sweets, fast food, chips and carbonated drinks. Not only can this food not be classified as a healthy diet, but it is also poorly digestible due to a sedentary lifestyle. Modern children spend more time sitting at the computer or with a phone in hand than walking and playing sports, so the question of how to lose weight for a child in our time is especially acute. It is important to limit your intake of foods with additives and anything sweet. A quick way to get rid of kg is dangerous to health. Weight loss should be gradual, only in this case the result will remain forever.

Excess weight

Important! One teenager cannot cope; all family members must help him.

Weight loss exercise program for children at home

Currently, there are several methods for reducing weight in children. But none of them will be effective without special exercises that are aimed at general physical development. And most likely, you will have to practice weight loss exercises for children at home. The fact is that such kids are embarrassed to study in sections, and the loads there require a certain amount of physical training. Therefore, for a while you will have to become both a coach and a partner for your child.

Classes last about 30 minutes and should be “seasoned” with good emotions. Choose suitable music, because weight loss exercises for children are more like aerobics. In essence, aerobics is excellent gymnastics that will make the body become flexible, resilient and strong.

The lesson program can be arbitrary:

walking in place
jumping
stretching
squats and small push-ups
leg lunges
lifting small dumbbells.

You'll love doing them together!

Some parents choose exercise machines as a tool for weight loss. Of course, this is what cycling or walking simulators are designed for, and with a regular and correct approach there will be an effect. But can a miracle of technology replace the precious time you spend with your pet? As an added bonus, please allow it, but no more than 20 minutes a day.

Going out to people

As soon as the child has certain results and they are obvious to him

yourself, you can start taking him to children’s fitness or to a section. For weight loss, it is best to choose team sports. Swimming perfectly strengthens the abs and removes extra pounds.

Don't forget another key to achieving results: spend as much time as possible in nature. Sacrifice your personal time and go to the forest, to the country. Any such trip should include outdoor games, cycling, jumping rope in the summer, skating and skiing in the winter.

How to lose weight for a child 10 - 12 years old

Well, what if it happened that you already missed the moment? The child is already a teenager, but still retains the plumpness of a child. This may touch you, but not him: ridicule, rejection... Losing weight for children 10-12 years old is a much longer and more persistent process than at a younger age. But not hopeless.

The biggest and most difficult thing you will need to do is change the lifestyle of your entire family. Yes, yes, everything: from diet to daily routine. You must become an ally to the child. If something doesn’t suit you, then face the truth: is it not your fault that he became like this? So make up for your shortcomings before it’s too late!

It is better if you start the correction by visiting a nutritionist. He will create an individual diet that you will have to strictly adhere to. And this is not a whim: this is one of the stages of the complex.

It is also recommended to sign up for exercise therapy, if possible. If not, then join the athletics or football section. Dancing is great for weight loss.

But even if you put your son or daughter in the hands of specialists, continue to maintain a sports lifestyle at home. Be sure to start your morning with gymnastics. A standard set of exercises will increase the teenager’s vitality and give the body an incentive for more complex exercises. In the meantime, good luck!

Video. Exercises for weight loss and excess weight prevention

Age characteristics

But if he is accustomed to eating incorrectly, and continues to do so, then when his growth slows down a little, he will again begin to “grow in breadth.”

Before taking active measures to lose weight for your child, you need to find out about his age-related psychological characteristics:

Infants. Undoubtedly, a baby under one year old should be plump and well-fed. Obesity is bad for him too, but it rarely happens at such a young age. Infants are more likely to be undernourished than overfed, and it is extremely difficult to cram more food into a child than his body requires. Sometimes formula-fed babies gain weight too quickly. This is almost always the fault of mothers who pour more formula into the bottle than is written in the instructions, worrying that the child is malnourished.
From one to three years. This is the first period of intensive growth of the child, during which metabolic processes are very active. The baby moves a lot and needs a lot of food. If the child is not too active, then you should not overfeed him, otherwise he will rapidly gain weight. By the way, this is the best period when you can teach your baby to tasty and healthy food. For now, he does not yet have his own taste preferences and is largely guided by his parents.
From three to six. A psychologically difficult period when the baby begins to show independence and tries to insist on his own. And the easiest way to manipulate parents and loved ones is by refusing to eat or being picky. At this time, it is very important to find a way not to suppress the child’s personality, but also not to give in to him in such an important point as proper nutrition. If you cannot do this on your own, be sure to seek help from a child psychologist.
From six to 10-12 years. A child goes to school, and often the influence of peers is so strong that he is ready to abandon the healthy habits instilled by his parents. How to lose weight for a 7-year-old child, when everyone around him is crunching salted nuts and washing them down with cola. It’s hard for him to resist and make do with an apple or carrot. At this time, it is important to find the right approach and explain to your child the benefits of healthy eating.
Teenagers 12-18 years old. They still remain children, although they consider themselves adults. You can help a child lose weight at this age only when he wants it. Otherwise, he will not listen to any advice or will starve, following the example of his friends. To avoid problems with excess weight at this age, you need to instill in your child a taste for a healthy lifestyle from childhood, and this can only be done by personal example. When proper nutrition is a teenager’s own conscious choice, even if he allows himself forbidden goodies “for company,” he will never abuse them.

It’s not for nothing that we dwelled in such detail on psychological aspects. Any child, even a very small one, is, first of all, an individual who has the right to his own opinion and taste preferences. And problems with excess weight usually start from the head, not from the plate.

How to lose 10 kg in a week at home for children 10 years old? First of all, it is worth understanding that the diet for children clearly does not provide for any strict food restrictions, like the express diets of models. A children's diet is a balanced diet that should bring maximum benefit to a growing and developing body.

We suggest you read: How to lose weight if your thyroid gland is compromised

It is extremely important to regulate the diet itself. Four meals a day are ideal: 25-30% of the total daily diet is for breakfast, 10-15% for lunch, 40-45% for lunch and only 15-20% for dinner.

Breakfast and lunch in a child's diet should consist primarily of protein foods. Eggs, lean meats and fish are ideal. Legumes are also useful - they contain a lot of vitamins, minerals and microelements, in addition, they perfectly saturate and give a boost of energy, which is so necessary for a child’s body.

How can a 13 year old girl lose weight in a week? For dinner, prepare dishes of cereals and vegetables for the children. Do not forget that the entire children's diet should consist only of natural and nutrient-rich foods. Any canned food, fast food, semi-finished products, store-bought snacks, etc. certainly have no place on a child’s menu!

How can a 12 year old girl lose weight at home in a week? The most suitable products for a children's diet include the following:

fish;
meat;
seafood;
fruits;
vegetables;
dairy products;
bran and rye bread;
fresh juices;
mineral water without gas.

But the following foods should be excluded from the children's diet:

canned food with a shelf life of more than three months;
sausages, sausages;
store-bought cutlets;
food cooked with margarine;
chips, salted nuts, etc.;
chocolate bars;
lollipops;
food containing flavor enhancers;
sweet sodas.

The above foods not only provoke weight gain without saturating the body with any useful substances, but can also be addictive in children.

The children's diet is the same system of proper and balanced nutrition. There is only one feature: you need to switch to this method of eating very gradually, since it is quite difficult for children to immediately give up all the harmful foods to which they are so addicted.

To begin with, you can simply allow your child his favorite store-bought treats only in the first half of the day, since consuming them in the evening provokes active fat deposition. Then you can include such food in the child’s diet only once every few days, then on weekends, etc. You can use chips, chocolates, etc. as a reward for certain merits. But, of course, if you eat something like this, then only occasionally and in small quantities.

What contributes to childhood obesity?

irregularity of food intake;
snacks between meals, sweets and salty snacks;
replacing whole foods with fast food-type dishes;
low consumption of vegetables and fruits;
eating refined foods: white wheat bread, light pasta, white rice, small cereals, sweet cereals;
low consumption of whole grain products, regular cereals, wholemeal bread, cereals, bran, brown rice, and dark pasta;
food portions are too large;
high consumption of confectionery products such as sweet buns, cakes, cookies;
preference for sweet carbonated and non-carbonated drinks;
low consumption of milk and dairy products;
low physical activity;
stress, emotional problems of the child (compensated by food);
lack of interest on the part of parents and poor eating habits learned from home.

What parents should do

Control your child's weight
The first priority in our situation will be an organized and correct approach to solving the problem.

Visit a pediatric nutritionist with your child. The specialist will conduct a complete and comprehensive examination of your son or daughter and, if necessary, in case of health problems, refer you to a specialist. If there are no special health problems, you will receive clear necessary recommendations on organizing nutrition and leisure for your child, taking into account his age parameters and characteristics.
Monitor your child's weight regularly using a scale. It is recommended to weigh it once a week. This allows monitoring of treatment results. In addition, the child, seeing the results achieved, will be motivated.
Remind your child less often about excess weight. Try to avoid this sensitive topic. Believe me, he gets enough of “that kind of attention” on the street and at school. Hug and kiss your loved one more often, show him how much you love him. Some children experience stress from lack of parental attention, and, as a rule, tend to “eat up” it. Never scold or reproach him for being overweight.
Enroll your child in a sports section with high physical activity, swimming. Ride a bike with your child; skiing is good for you in winter (it costs double calories - for heating the body and for physical effort), buy your favorite child roller skates and winter skates, play football, volleyball, and badminton with your child. High physical activity will help normalize weight faster.
Eliminate drinks that make you hungry from your diet. These include all sweet sodas, including cola. Fast food, with its transgenic fats, is also prohibited. As well as various kinds of sausages. Chips, crackers, and sweets with a complex chemical composition will also not bring benefits to a growing body - therefore, eating them should become taboo. Less fried, fatty, floury foods. Give preference to natural, healthy foods. Soups, cereals, boiled lean meat, vegetables, fruits, dried fruits and nuts as an alternative to sweets, bran bread, dairy products - this is what a child’s diet should consist of.
The child's meals should be divided into five meals a day. Be sure to consume at least 1 liter of fluid per day. It should not be juices and sodas, but clean water. Moreover, you need to drink water about half an hour before meals, and not after. Limit your child's intake of salty foods. Salt retains water in the body. It is advisable to introduce products containing bran into the child’s diet. Bran is non-caloric and causes a feeling of quick satiety.