How to lose weight at 10 years old
How to lose weight at 10 years old? This question worries many parents, whose child is somewhat different in weight from their peers. Are the usual diets used by adults for weight loss a 10-year-old child? What is the threat of being overweight at 10 years old? How to explain to a child about the problems of excess weight without hurting his psyche?
How to lose weight at 10 years old: the problem of childhood obesity, risks, causes of excess weight in children
The problem of childhood obesity in modern society is gaining momentum. Recently, there has been an increasing number of cases of overweight diagnostics in young children, when they are still actively growing and developing. Increasingly, parents turn to doctors with the question of how to lose weight at the age of 10 for a child.
Before choosing a method of weight loss, it is necessary to determine the stage of obesity (BMI and its deviation from the norm at a given age). There are 4 degrees of childhood obesity:
- 1st degree - deviation in the weight of the child from the norm is 15-25%;
- 2nd degree - deviation of weight is 25-50% of the generally accepted norm;
- 3rd degree - deviation of body mass indicators from 51 to 85% of the norm;
- 4th degree - deviation in weight is from 85 to 100% of the norm.
With the first degree of obesity (light overweight), you can make independent attempts to correct weight by changing the child's diet, as well as his lifestyle. All other cases require medical examination and identification of the causes of obesity.
The main causes of childhood obesity are:
- Wrong diet;
- Sedentary lifestyle;
- Genetic predisposition;
- Metabolic disease;
- Lifestyle of modern society;
- Imitation of the adult lifestyle;
- Physiological characteristics of the child's body;
- Diseases of the gastrointestinal tract;
- Violation of general development;
- Violation of the hormonal background in the child's body.
The main risks associated with childhood obesity are:
- Development of purely adult diseases (arthritis, arthrosis, other joint diseases, high cholesterol levels, hypertension, diabetes, dysfunction of the heart);
- Phlebeurysm;
- Spine problems;
- Future sterility;
- Renal failure
Diet for children 10 years old: diet menu, constant diet, lifestyle
When deciding how to lose weight at the age of 10 for a child, it is necessary to take into account all the physiological characteristics of a developing organism. At this age, there is a significant increase in muscles, the formation of the child's psyche. Overweight problems can lead to the development of internal complexes, which can affect his character and position in life. Therefore, it is extremely important not to ignore the problem of excess weight.
With the problem of how to lose weight at the age of 10, you need to contact a children's nutritionist to identify the causes of excess weight and choose the right approach to solve the problem. This age precedes puberty, one of the most important stages in the development of the child's body, therefore at this time it is extremely important to ensure the normal functioning of all systems of the child's body.
One of the ways to lose weight at 10 years old is to revise the child's diet.
The diet for children 10 years old should include such a diet and diet so that, provided there is a sufficient amount of vitamins, micro- and macroelements necessary for the normal functioning, development and growth of the child's body, body weight will normalize.
It is extremely difficult to develop a diet for 10-year-olds, but eliminating certain foods and choosing a “healthy” alternative to treats will greatly help normalize the child's weight. The following foods in the 10 year old diet should be eliminated and replaced with the suggested alternatives:
- Fried foods - fried potatoes, cutlets, chops, croutons, eggs - are of little benefit to the growing body. The child's diet should contain boiled, baked, steamed foods;
- Sausages and sausages, as well as other semi-finished products, should be replaced with low-fat varieties of fresh meat: veal, chicken, rabbit;
- Hamburgers, hot dogs, french fries and other fast food dishes (homemade sandwiches with vegetables and boiled poultry fillets can serve as a substitute);
- Sauces, mayonnaises, ketchups (replacement is made from natural yogurt with herbs);
- Confectionery sweets (replaced with honey, nuts, dark chocolate, dried fruits);
- Sweet drinks are replaced with natural juices, compotes without sugar, fruit drinks.
Also, special attention should be paid to the diet. When developing a diet for children 10 years old, it is necessary to analyze the number of meals, and the amount of food consumed in each meal.
How to lose weight for children 10 years old: what measures are strictly prohibited?
Many parents, wondering how to lose weight for children 10 years old, resort to extreme measures that pose a danger to the growing body of the child. These measures include:
- Exhausting physical activity - lifestyle changes are necessary to normalize the child's body weight. However, excessive physical activity can negatively affect the mental state, academic performance of the child at this age;
- Fasting - the child's body is actively growing and developing at the age of 10, a deficiency of vitamins and macro- and microelements can lead to developmental disorders;
- The use of weight loss products - any weight loss products, whether they are folk methods or drugs, pose an unjustified risk to the health of the child. The use of even safe cleansing teas, mild laxatives will significantly disrupt the functioning of the gastrointestinal tract, leading to dysbiosis.
How to lose weight for a girl 10 years old?
The issue of overweight in a 10-year-old girl is much more delicate. At this age, the girl's body is actively preparing for puberty. Both overweight and underweight, metabolic disorders, vitamin deficiency can lead to dysfunction of the ovaries, delaying the onset of menstruation. During puberty, high estrogen levels cause the buildup of adipose tissue. Correction of the weight of a young girl must be carried out under strict medical supervision, which will avoid violations of the development of her body.
When choosing a way to lose weight for a girl of 10 years old, it is necessary to take into account the psychological factor. Many girls are extremely painful about their image at this age. First of all, the girl needs to be explained that being overweight is not a problem, since the child's body grows, and will finally be formed only by the age of 18-20.
One of the most effective ways to lose weight for a 10-year-old girl is to combine a healthy diet and an active lifestyle. So, for girls, dancing, gymnastics, aerobics become optimal classes, which will allow not only to acquire a beautiful body, but also to facilitate the child's social adaptation.
When choosing ways to lose weight at the age of 10 for a child, it should be remembered that a slight excess weight at this age can be compensated by the active growth of the body.
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