How to help your child lose weight

Overweight in children – far from new, but nevertheless a very common problem. Overweight children quite often experience considerable discomfort, being ridiculed by classmates. In addition, do not forget that being overweight can cause irreparable harm to a developing organism.

Alas, getting rid of extra pounds is not so easy. The wrong approach to solving the problem can harm the child and aggravate the situation. In this article, estet-portal.com invites you to talk about how to lose weight for a child and what foods should be included in a teenager's diet.

What to exclude from the home diet to lose excess weight

The simplest and, at the same time, the most responsible task is the formation of a home diet. As a rule, the child receives most of the food at home, and therefore, first of all, you should get rid of the vast majority of harmful foods.

The most harmful foods that contribute to weight gain, both in children and adults, include:

• Industrially processed meat products – sausages, sausages, smoked meat and all kinds of semi-finished products. They contain a lot of harmful components: a large amount of carbohydrates, trans fats, soy protein, etc.
• Canned meat and fish – these products, a priori, cannot contain anything useful. The manufacturing process requires a long heat treatment, which contributes to the almost complete destruction of various vitamins and microelements.
• Sweet corn flakes – delicious breakfasts, contrary to advertising slogans, are rarely truly healthy products. The fact is that they are made using sweeteners, sweeteners, flavor enhancers and other additives that do not contribute to weight loss.
• High-calorie sweets – Needless to say, all kinds of cakes, muffins and chocolate bars contain an incredible amount of sugar, flavor enhancers and other harmful additives.
• Sauces – mayonnaise and other cold sauces contain many trans fats that cannot be fully absorbed by the body, and therefore are deposited in the form of extra pounds.
• Factory juices – it would seem that these drinks could top the list of healthy foods. Alas, a high content of sugar or sweeteners and acids contribute not only to weight gain, but also to the development of gastrointestinal diseases.

What foods should be included in the diet

Of course, the diet of a child who needs to lose weight should consist of natural products. The most helpful at this stage would be:

• Meat (including poultry) – tender, lean meats are perfectly absorbed by the body and are a source of protein necessary for the full development of the child and adolescent organism.
• Fish – seafood not only contains an incredible amount of nutrients, but also consists of protein, which is almost completely absorbed by the body.
• Vegetables and fruits – low-calorie plant foods contain many vitamins and minerals.
• Dairy and sour-milk products – milk, kefir, sourdough and some types of cheese not only contain a lot of calcium, but also have fat-burning and cleansing properties.
• Cereals – all kinds of cereals will help to improve the functioning of the gastrointestinal tract, remove cholesterol and improve the functioning of the cardiovascular system.
• Whole Grain Bread – Unlike conventional baked goods, whole grain bread is a source of amino acids, which allows you to satisfy your appetite faster, absorbing significantly fewer calories.
• Eggs–protein is an almost unique product, as it is 100% absorbed by the body. But the yolk – an indispensable source of vitamin H, which stimulates fat metabolism and, therefore, promotes weight loss.

How to incorporate healthy meals into your family menu

Of course, the introduction of healthy foods and the complete eradication of unhealthy foods can result in a series of insults and complete misunderstanding on the part of the child. That is why, in no case should you put pressure on children and give them ultimatums.

Child must take part in dietary changes. Together with him, you can choose new tasty and healthy dishes and invite him to cook them together. Joint preparation of breakfasts and lunches will help not only teach the child the basics of cooking, but also explain what the benefits of a particular product are. In addition, this approach will allow you to make significant changes in your usual life without unnecessary shocks.

The main task of the joint selection and preparation of dishes is to teach the principles of healthy eating. The child must understand that healthy food can be just as tasty and attractive as the usual "unhealthy" food. food.

Do not forget that if you decide to transfer your child to proper nutrition, then you need to remember a few nuances:

• Eat healthy food should not only be an overweight child, but the whole family. The refrigerator should not store tempting but forbidden foods that one of the parents can, but not the child.
• Switching to new foods should not be associated with punishment. No need to put pressure on the child and force him to eat unwanted foods. It is necessary to explain to him as gently and accessible as possible why such changes are needed, and to hear his voluntary consent.
• Excessive fanaticism can only hurt! Don't take your new lifestyle to the extreme. If a child occasionally indulges in junk food, there is no need to tighten his control and take other rash steps. Remember: proper nutrition – this is not another trendy diet that allows you to lose a certain amount of kilograms in a few days. Eating wholesome food – it is a way of life, the purpose of which – make a person healthy and happy!

What to do about eating out

One of the rather serious problems that parents face is eating out. At school, at a party, and at various events, the child may still eat junk food. What to do?

• It is not uncommon for schools to offer quite "heavy" a menu consisting of sandwiches, buns, pies or dubious second courses. The simplest and most obvious solution would be to handpick healthy and delicious snacks.
• If you are on good terms with the parents of your child's friends, suggest that they also give their children a variety of healthy lunches for school: savory cottage cheese with fruit, yogurt, whole grain bread, etc. In this case, children will not only be provided with healthy food, but will not experience loneliness.
• The transition to proper nutrition means that from now on fast foods should be forgotten. In cafes and restaurants, try to order the most healthy dishes: vegetable soups, steamed fish, baked meat and fruit salads.
• It's a little more complicated with visits. If we are talking about big celebrations, then these days you can make an exception and allow the child to enjoy all the dishes of the festive table. Otherwise, the general mood may be spoiled.
• Do not forget that a child who adheres to a healthy diet should be warned not to lean too much on fatty and sweet foods.

Sport, sport and once again sport

The exclusion of junk food from the child's diet will not bring the desired results if you forget about sports activities. It's no secret that overweight children usually do not cope well with physical activity and try to avoid it.

One of the most important tasks of parents is to accustom the child to sports. This does not mean that the child needs to be urgently enrolled in one or another section. At first, the child should be carried away by active games and morning exercises. Teach your child to play tennis, volleyball or football, really get him interested in it, and only then start looking for a section.

The main guarantee of getting rid of excess weight is to increase energy costs. However, it is necessary that the child himself loves to move – then the kilograms will go away quickly and painlessly.

In any case, as mentioned above, parents are obliged to avoid fanaticism. Your task – not «drive» weight, and help the child become healthy. More useful information on this and other topics can be found at estet-portal.com.