2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21
How to lose weight for a child of 10-11 years old? This question is asked by many parents in the modern world. This is due to the fact that teenagers now lead a rather inactive lifestyle due to the widespread use of gadgets. More and more often you can meet children on the street, who, even at first glance, are overweight. It is very harmful to the future he alth of the child, so parents should take timely measures to reduce it.
Weight norms by age
Before comparing numbers, it is important to remember that each child is individual and it is necessary to take into account the growth of the child. However, there are weight limits that must be respected.
Children aged 10-11 years on average have a height of 135-145 cm. In this case, the optimal weight is considered to be within 32-39 kg for boys and 30-38 kg for girls. It is necessary to take into account the genetic characteristics of a teenager. If the parents are enoughlarge, then a deviation of 2-3 kg upwards is allowed.
Children aged 12-13 have an average height of 155-160 cm. At these rates, weight can vary from 40 to 55 kg.
If the child is taller than average, then parents should take into account the norms for an older child.
Disadvantages of being overweight in children
Not only adults should take care of their bodies and shapes. Excess weight significantly burdens the lives of adolescents. First, it interferes with the activity of the child. And at this age, it is the main component for future he alth.
Besides, too much weight does not exclude the development of diabetes in the future. This disease is incurable and may eventually lead to death.
And also being overweight in a teenager is likely to cause complexes. After all, everyone knows that children can be very cruel in their expressions towards their peers.
What shouldn't parents do?
How to quickly lose weight for a child at 11 years old? Some adults, faced with the problem of excess weight in a child, take the wrong actions. For example, there are times when parents begin to reproach a teenager and even call him names. Such actions are prohibited, because the child will have a backlash. He will withdraw and lower his self-esteem even lower.
And there are also cases when teenagers put excessive dietary restrictions and control everythe baby's movement towards the kitchen and refrigerator.
In this way, you can only cause a different reaction on the part of a teenager - he will begin to hide with food from adults and may even begin to steal it. Adults should support the child every step of the way to lose weight.
Only calm conversations and explanations from which the child will draw the right conclusions can help.
Features of diet for teenagers
How to lose weight for a child at 11? First of all, you need to understand that the diet for teenagers should not contain too strong restrictions based on fashionable nutrition systems for adults. For children, first of all, a balanced diet should be established with the predominant use of natural products.
A very important point is to set the power mode. Teenagers during the diet should eat at least 4 times a day. In percentage terms, it looks something like this:
- 30% - breakfast;
- 10% - lunch;
- 45% - lunch;
- 15% - dinner.
This is the ratio of the total amount of food offered to the child in a day.
The diet must be included:
- white fish;
- lean meat;
- low fat dairy products.
- vegetables and herbs.
Beans are very useful. They have many trace elements and vitamins. And also legumes will be able to saturate the children's body for a longer time.
What productsbanned?
Parents must clearly understand that the burden of responsibility also falls on them, even more so than on the child. Adults should develop an approximate menu for a week for their child, taking into account all the nuances.
How to lose weight for a child at 11? In the diet of a teenager who wants to lose weight, it is strictly necessary to remove the following foods:
- sausages and sausages;
- semi-finished products;
- bakery;
- lollipops;
- carbonated drinks;
- fatty meats and fish;
- fried foods;
- fast food.
It is worth offering your child food that is prepared at home as much as possible, because margarine and flavorings are most often used in store-bought convenience foods, which increase appetite.
The daily calorie intake for a teenager aged 10-12 is 2300-2400, so the diet should contain no more and no less than this amount of energy. Make sure you have fresh fruits and vegetables in your daily meals.
There should be at least 4 meals per day, dinner - no later than 6-7 pm. Below is a sample menu that should be followed during the diet:
- Breakfast - milk porridge based on buckwheat or oatmeal and skim milk.
- Lunch - steamed vegetable cutlets. For their preparation, it is recommended to use beets, zucchini, cabbage. As a drink, you can offer apple compote.
- Lunch - borscht with lean meat, stewfrom vegetables, a slice of rye flour bread.
- For dinner, it is better to offer a salad of fresh vegetables and fruit jelly.
Small pieces of fresh carrots or apples can be used as snacks; they must be put on a plate that will be constantly available to the teenager.
Second menu option for weight loss for a child of 11 years old
How to lose weight for a child of 11 years old? There are several answers. One of the obligatory points is the observance of a specific diet. Below is another meal option for the day.
- Semolina pancakes with apples and raisins, unsweetened tea.
- Lunch - two sandwiches with rye bread and homemade liver pate, fruit.
- For lunch, it is better to offer oatmeal soup with prunes.
- Dinner may consist of boiled potatoes with steamed meatballs, dried fruit compote.
As a snack, dry fruits can be offered to the child during the day.
Nuances of proper nutrition
How can a child of 11 years old lose weight? A teenager needs to introduce new rules in nutrition very carefully and gradually so as not to arouse protest in him. After all, after tasty and fragrant French fries, even an adult will not be able to switch to broccoli, and even more so a child.
First, you need to try to introduce a few new rules into the life of a teenager:
- Absolutely not to eat after 19:30.
- It's good to have enough breakfast.
- Do not acceptfood at the computer or TV.
- Don't eat sweets and other sweets as snacks. Instead, use dried fruits, vegetables, or low-fat dairy products.
- Do not eat fried foods.
- Give up fast food completely.
- Prohibit any salads with mayonnaise in the diet.
It is also very important to ensure that the child consumes the required amount of liquid. The average norm for a he althy child is 30-40 ml per 1 kg of weight. Of course, you need to drink water or dried fruit compotes, not soda.
Gradually reduce the amount of sugar added to tea. You don't have to give it up completely. The child's body must receive glucose in sufficient quantities.
How does getting enough exercise help?
How to lose weight for an 11 year old child without diets? There is no single answer to this question. Without proper nutrition, optimal results cannot be achieved. But with the help of physical activity, you can move the "ice" off the ground.
Getting rid of fat cells in a child's body is somewhat easier than in an adult. Only a diet can cope with this process, but not as quickly as we would like. Then you should apply physical activity of medium intensity.
Teenagers who are not involved in sports can use morning exercises for these purposes. Thus, the kcal that children will receive per day will be used up faster.
Morning exercise
How to lose weight for children 10-11 years old? Morning exercises will be the first assistant if a teenager is absolutely not accustomed to sports. First you need to start with very simple exercises that will allow you to develop discipline for daily activities without disgust for this process.
Before exercising, you need to warm up the muscles. To do this, you should walk for 10 minutes on the spot or run at a leisurely pace, if possible. In the warm season, you can quickly walk around the house several times.
Cardio loading is very useful in the first weeks to burn fat cells. Such exercises start a better metabolism in the body, and the body warms up faster. Then you can start exercising on the press. Squats and exercises using the lightest dumbbells can be subsequent. It is recommended to do morning exercises before breakfast.
Sport sections
If a child has a desire to go to any circles with a sports bias, then this will be the best option to solve the problem with physical activity.
How to lose weight for a child-girl at 11 years old? The answer is obvious - to give her to the dance group for classes. Thus, you can kill two birds with one stone - increase physical activity and make the girl more liberated.
The main thing is to remember that at first you should not expect instant results. It must be understood that, first of all, the he alth of a teenager is at stake, and not his achievements. Therefore, you need to rejoice in every newgood luck in sports and encourage the child.
There were times when a teenager's desire to play sports gradually increased, and he even achieved high results. Too obese children should not be given to sports, which are initially associated with very heavy loads. Otherwise, the child will noticeably lag behind others and complex about this. Over time, he will completely abandon classes.
Family Business
Losing weight for an 11 year old child is a very difficult and sometimes unpleasant process. In order for a teenager to see the first results and become interested in this process further, it is better to support him in this matter with the whole family.
Everyone knows that proper nutrition has never hurt anyone, even if a person is in perfect physical shape. Therefore, dieting with the whole family is not so difficult.
How can a child-boy lose weight at 11 years old without paternal support? Almost nothing. Therefore, it would be great to do morning exercises with dad or go to the gym. In this way, you can also strengthen trusting relationships, which are very difficult to win at this age with a teenager.
Only love, understanding and support from adults will help a child cope with the problems of excess weight.
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