How to lose weight for a 9 year old child exercises. Video: effective children's exercises for weight loss

Kinds and types of diets

All diets can be divided into several types:

• Low calorie. They imply a reduction in daily caloric intake. The body perceives a calorie deficit as a stress reaction and begins to activate all its forces to maintain the desired level of energy. Fat depots become an excellent source of energy. When caloric intake is reduced, the child loses weight.
• Monotonous low-calorie. These diets include eating the same foods for a long time (for example, only buckwheat porridge or cottage cheese). Such diets are strictly prohibited for use in children. Fasting days are allowed, but only for teenagers over 13 years old. This can only be done once a week. At this time, the child can be offered 800 g of cottage cheese and a liter of kefir for the whole day. Before prescribing a mono-diet, be sure to consult a pediatrician or endocrinologist.
• Proper healthy eating. Includes fractional meals every 3-3.5 hours (only with approved products). All fast food, sweet sodas, fatty and fried foods, chocolate bars and chips are strictly prohibited. Such a diet should include many healthy protein products, cereals, fresh fruits and berries in season, and an abundance of vegetables.

How can boys and girls lose weight at 10 years old without dieting?

Regardless of the gender of the child, it is not worth subjecting him to strict restrictions in foods and diets. The optimal solution to the question of how to lose weight without harm at the age of 10 is to change the lifestyle of the whole family. To do this you will have to reconsider:

• diet;
• physical activity of all family members;
• psychological home environment.

A growing 10-year-old child’s body must receive the necessary amount of nutrients, minerals, and vitamins. For this reason, various diets are not suitable; preference should be given to proper nutrition.

Food should be steamed or stewed. Fried foods should be completely excluded from the diet, replacing them with baked ones, since they contain much less fat. In order for a child to lose weight, you need to include fresh vegetable salads, fruits and herbs in his diet.

Best served for breakfast:

• egg white;
• bread;
• milk;
• cottage cheese;
• vegetables.

A child who is losing weight needs to put a snack in his school backpack. This could be various fruits or a sandwich with cheese. Sauces, ketchups and mayonnaise will have to be excluded from the children's menu, replacing them with homemade dressings made from natural yogurt or low-fat sour cream. The same rule applies to sausages. If the family adheres to the proposed nutritional system, after two months the question of how to safely lose weight for a 10-year-old child will not bother parents.

In addition to diet, it is important to make time for exercise. A 10-year-old boy can be enrolled in, but a girl is perfect for dancing, aerobics or Pilates.

The support of family and friends is very important for a child at this time.

It is possible that he will not show much interest in losing weight, but parents do not need to despair and give up halfway.

If you make the necessary efforts to set the child in the right mood, the first results will become noticeable within two to three weeks. It is worth drawing the child’s attention to the fact that losing weight has a positive effect on his appearance. This will be an incentive to move on.

You definitely need to be an example for your child and try to lose weight with him. If possible, exercise together. This will definitely have a positive impact not only on appearance, but also on the relationship between parents and children.

In addition, you need to keep a diary of food and weight control. Write down every day with your child everything that was eaten during the day. Once every two weeks, data on weight and volume is entered into the diary. Recorded progress will inspire further weight loss.

Girls react more acutely to the problem of excess weight. At 10 years of age, the child's body experiences puberty, which leads to an increase in the hormone estrogen, which promotes the accumulation of fatty tissue. Losing weight at this time is quite difficult. To resolve the issue, it is best to contact a specialist. He will develop the optimal menu and give the necessary recommendations.

Parents should provide maximum psychological support. It is worth explaining to your child that the figure will acquire its final shape only by the age of 20. You cannot point out to a girl that she is overweight, put her on a diet, and especially use her as an example to other teenagers who have not been spared this problem. This will harm the unstable child’s psyche, and will not at all become an incentive that will encourage you to lose weight. A girl may develop a feeling of inferiority and self-loathing.

Children's gymnastics for weight loss

Establishing proper nutrition is not the only measure aimed at correcting a child’s figure. It is important to interest him in daily physical activity, to do exercises in order to quickly lose weight and lose excess weight. Before drawing up a training plan, it is best to consult your doctor about possible contraindications. Remember also that the benefits of training are achieved only if they are carried out regularly.

Warm-up

Any exercise for weight loss begins with a warm-up to warm up the muscles and prepare them for more serious activity. Warm-up is 5-10 minutes:

• walking in place;
• jumping;
• swing your arms, legs;
• bending back and forth and to the sides.

A mandatory element of physical activity is endurance training exercises. This can be walking long distances, running, swimming, cycling and others. If you have an exercise bike or treadmill, you can exercise at home, but in the warm season it is better to give preference to outdoor training. It’s good if the child chooses what type of exercise he wants to do.

You should explain to your child that exercise is not always boring, so dancing is a great option for endurance exercise. You can motivate him to study at home or record him in a studio.

To maintain good shape, it is very important to pay due attention to physical activity.
Training must include a strength block:

• pull-ups;
• push ups;
• lunges;
• bench press with dumbbells.

These exercises help burn fat and build muscle. Each exercise should consist of 3-5 hikes, 15-20 times each. To lose weight in the abdominal area, you need to do a set of crunches and abdominal exercises.

Stretching

After strength exercises, be sure to stretch so that your muscles don’t hurt the next day. Stretching is performed at a leisurely pace to avoid injury:

• bending towards the fingertips;
• spreading your arms out to the sides in front of your chest;
• bending alternately to one and the other leg from a sitting position.

Flexibility should be developed gradually, exercises should be performed with effort, but without bringing the sensation to the point of becoming critically painful. At the point of maximum tension, you should linger motionless for 8-30 seconds. An example of exercises for weight loss can be seen in the video.

Children's gymnastics for weight loss is an effective way to combat obesity in a child. Children who lead a sedentary lifestyle and do not attend sports clubs suffer from overweight and physical inactivity. You can get rid of this common problem if you start conscientiously doing gymnastics, the exercises of which are suitable for home workouts.

https://youtu.be/Pps_YVlxMiE

Causes of childhood obesity

To help your child lose weight, it is important to understand what caused the excess weight to gain. The most common are:

• lack of physical activity;
• incorrectly composed diet;
• the predominance of fat-containing foods in the daily menu;
• hormonal disorders in the body.

Modern technologies allow our children to lead a sedentary lifestyle. This is especially noticeable in the cold season, when a 10-year-old child spends his evenings not on the street, but sitting at the computer or watching TV. Such a pastime, naturally, will not benefit a growing body, therefore it is the most important problem that prevents you from losing weight.

In second place we can put children's addiction to fast food, carbonated drinks, all kinds of chips, crackers and fast food. In order for a child to lose weight, it is important to ensure that his meals are prepared at home. Within two to three weeks, he himself will give preference to healthy foods.

Before choosing a method that will help you lose weight, you need to seek help from a specialist. Only a competent nutritionist will tell you how to lose weight at 10 years old without harm to your health, since excess weight can be a sign of some kind of disease, which only a doctor can identify.

Diet and nutrition for an overweight child

In the question of how a child can lose excess weight, the answer is 80% proper nutrition and the remaining 20% ​​from special training. First of all, it is important to completely review the diet of an obese child and exclude the following foods from it: (for more details, see the article: obesity in children and adolescents: treatment and prevention)

• fried foods: potatoes, cutlets, scrambled eggs in butter (see also: can you eat scrambled eggs while breastfeeding?);
• semi-finished products: sausages, frankfurters;
• fast food;
• fatty sauces: mayonnaise, ketchup, etc.;
• sweets with questionable composition, purchased in stores;
• sweet carbonated drinks;
• foods high in simple carbohydrates: white bread, pies, pastries, pasta.

A child’s daily diet should include a variety of vegetables and fruits.
At the same time, the child’s diet should be varied and include:

• steamed dishes in the oven;
• lean meats and always red fish;
• salad dressings based on low-fat natural yogurt and olive oil;
• natural and healthy sweets: nuts, honey, dried fruits, dark chocolate with a high cocoa content;
• sufficient amounts of fruits and vegetables daily.

Such a diet should be perceived by the child not as a temporary restriction followed by a return to favorite foods, but as a nutritional culture that needs to be instilled gradually. Parents, by example, should force him to lose weight. To achieve this, not only the person suffering from excess weight is required to eat appropriately, but also the entire family, which will also benefit from it.

Not only the set of products is important, but also the diet, as well as the amount of food eaten at a time. The best option is 5 meals a day, consisting of lunch, breakfast, dinner and two light snacks. The main consumption of carbohydrates should be moved to the first half of the day so that the body has time to process them, and dinner should be a light meat dish with vegetables.

Gaining excess weight is not only a health problem, but also a social and psychological aspect of life.

Not only parents, but also girls and boys themselves think about how to lose weight for a child, so answers to questions about where excess weight comes from, what diets and exercises help to lose pounds are especially relevant. Find out how to warn your child and overcome problems if they arise!

The problem of excess weight in children is becoming more and more widespread every year, and carrying out weight loss activities for a girl or boy is more difficult than for an adult.

Previously, this issue was encountered less often, because children were more often involved in outdoor games, being deprived of modern “benefits” in the form of a computer and other gadgets.

Just think how difficult a diet is for a 10-year-old child, when a person of age and motivation finds it difficult to resist gastronomic temptations.

Overweight children are more likely to get sick than their peers, since they have reduced resistance to infections, they may have problems with the cardiovascular system, and a predisposition to serious diseases, such as diabetes. They are not only exposed to health risks, but also have problems in the social sphere. Such guys often become objects of ridicule among their peers or even outcasts.

The main factor contributing to excess weight gain is heredity. This reason is due to genetic predisposition or endocrine diseases. Experts note the following reasons:

1. Poor nutrition. This is a particularly relevant point now, when fast food is available, and starchy food during recess is the norm. Even a fast metabolism in active children does not help with weight loss if the diet is incorrectly formulated.
2. A sedentary lifestyle, which is associated with spending time on gadgets, which leads to an insufficient level of physical activity.
3. Psychological problems that teenagers eat. By enjoying high-calorie, sweet foods, children replace dissatisfaction in other areas, such as communication with peers, problems in the family. Children in high school are especially susceptible to this. At the same time, ladies are more vulnerable, and therefore are more often at risk of overeating. Result: questions often arise about how to lose weight for a 10-year-old girl

Obesity levels

Slight excess weight does not affect health in any way, but can lead to obesity. This is a disease that has different degrees of severity:

• I – 15-25% excess weight above normal;
• II – 26-50%;
• III – 51-100%;
• IV – weight is twice or more the norm.

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.

At this age, it promotes the proper development of the musculoskeletal system.

In preschool years, it is still difficult for children to control their own eating. It will not be easy for a child to resist the constant temptations of sweets and starchy foods if he sees how adults consume them limitlessly.

Therefore, before using methods and methods for children 4-6 years old and older, streamline your diet.

Proper nutrition for the whole family will not only support the child’s weight loss, but also the basis for the health of all family members.

Physical activity helps you lose pounds. You can sign your child up for aerobics, gymnastics, running, or the pool. Sport will not only solve the question of how to lose weight for a child, but will also help improve health.

Thanks to physical education, the body will develop correctly, and a rapid metabolism will be “adjusted”. At the same time, the love of sports instilled in childhood will guarantee the continued absence of problems with excess weight.

The little citizen makes new acquaintances at school and is assessed, which develops the spirit of competition, so it is important for girls and boys to gain authority.

Excess weight can cause insecurity, which will negatively affect school grades, recognition among peers, and mood.

Methods and methods for children from 7 to 14 years old are based on the fact that the teenager himself already has sufficient willpower and independence.

In view of this, a diet for children 10 years old becomes effective. With it, the diet is calculated based on the number of calories. Fatty foods are excluded from the menu, the amount of sugar and portion size are limited.

A diet for an 11-year-old child to lose weight should be based on a sufficient amount of vegetables, because they contain fiber, which should be consumed at least 30 grams daily, which helps to lose kilos.

The problem of overweight children primarily comes from family habits. It is necessary to decide how to lose weight for a child together with the teenager. You don’t have to resort to food restrictions; use other ways to fight weight:

• acupuncture – an acupuncturist can help you shed pounds;
• get a dog - the teenager will perform the daily walk duties;
• outdoor games: in the summer - team games, for example, football, basketball (where you need to run), in the winter - swimming pool and classes in gyms;
• fight laziness and don't allow yourself to sit at the computer too much, encouraging an active lifestyle.

It is advisable to do any exercises 3-4 times a week. One of the most effective is running; you can do it both outdoors in the summer and in indoor gyms during the cold season.

For weight loss, alternating fast and slow paces is recommended.

Other cardio exercises are useful, where the pace changes, and the process of burning calories occurs not only during exercise, but also for some time after it:

• squat with jump;
• jumping on a hill (you can use a chair or stool);
• training with dumbbells at home, which can be replaced with water-filled bottles.

Dietary nutrition must be based on principles that will help you lose weight:

1. The diet must include porridges such as wheat, oatmeal, and pearl barley. It is recommended to include at least 50 g every day.
2. It is necessary to eat 4 fruits and 400 g of vegetables daily so that the body receives the required amount of vitamins/fiber.
3. A schoolchild should consume 1 egg and 150 g of lean meat per day, which is best included in the 1st half of the day.
4. Be sure to have a hearty breakfast; dinner, on the contrary, should be light.
5. Arrange snacks so that, taking into account the main meals, food comes every 3 hours. This is necessary, because this way the body will not accumulate fat during periods of fasting.

The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment based on the individual characteristics of a particular patient.

How to quickly lose weight without harm to your health

Before creating a diet, you need to figure out how to quickly lose weight for a 10-year-old child without harm to health. Strict diets at this age are strictly prohibited. Therefore, you should choose a balanced and healthy menu and age-appropriate physical exercises. In order to lose weight, a child must move.

A child’s body that is not accustomed to physical activity will quickly get tired. For this reason, it is best to choose dancing, cycling or swimming. The training regime must be developed with a professional trainer.

It is impossible to reduce the number of meals on the menu for boys and girls.

Therefore, nutritionists recommend reducing portion sizes. If you follow the advice of doctors, the daily food intake will be distributed as follows:

• breakfast – 25%;
• afternoon snack – 10%;
• lunch – 45%
• dinner – 20%

Each meal should be complete and balanced, otherwise by the end of the day the child will want to eat more food than necessary.

Can children lose weight quickly?

Many parents expect to have a slim baby after just a month of proper nutrition and exercise. However, the speed of losing extra pounds depends on various factors: metabolic characteristics, age, initial weight, gender, and concomitant diseases.

Children tend to lose weight much faster than adults. However, if you cannot lose weight as quickly as the mother would like, you cannot speed up the child’s weight loss process. Rapid weight loss harms a growing body no less than fat deposits. Excessive physical activity and lack of nutrition will lead to the development of diseases of the gastrointestinal tract, heart, acetonemia...

What not to do

Some parents, when helping their child lose weight quickly, resort to methods that are not able to help get rid of excess weight. Radical measures can only harm a growing organism. These include:

1. Grueling workouts. Of course, it is necessary to try to increase the child’s physical activity, but you should not get too carried away with sports activities. Excessive exercise negatively affects the physical and mental state of the child, and does not help to lose weight. A child's body, exhausted by sports, does not give a 10-year-old teenager the opportunity to fully engage in mental work, which affects academic performance.
2. Strict diets and fasting. The actively growing body of a 10-year-old child needs sufficient nutrients. A deficiency of microelements, vitamins and other essential components of the diet can cause a delay in the physical and mental development of the child.
3. Weight loss drugs. Any compounds that help you lose weight can cause irreparable harm to a child’s health. Even herbal teas to cleanse the body disrupt the functioning of the gastrointestinal tract, leading to dysbiosis.

When choosing optimal and safe ways to help 10-year-old boys and girls lose weight, it is important to understand that often in the fight against excess weight it is enough to increase physical activity. In addition, proper homemade food will help you quickly lose weight.

In the modern world, the problem of obesity in children is becoming very common. Nowadays, teenagers lead a passive lifestyle due to the presence of tablets and computer games; they eat poorly, abusing high-calorie and junk food. All these factors lead to excess weight, which causes cardiovascular diseases and bone deformation.

The benefits of exercising with a baby

Fitness with a baby in your arms will bring obvious benefits to both mother and baby.

Mom will be able to improve her appearance and mood. Restoring your figure will add self-confidence. Physical activity, especially outdoors, will give you energy and maintain vitality.

The child will receive new impressions and a wonderful experience of emotional interaction with his mother. Exercises with the baby as a weighting agent contribute to the development of his vestibular system and sense of balance. Children older than six months will try to repeat the movements, which will have a beneficial effect on the development of motor skills and abilities.

Fitness mom is a modern trend among young people; now it is fashionable to be beautiful and confident. Exercising and regular exercise will allow you to quickly and painlessly return to your pre-pregnancy form and give you strength and energy. You can do exercises both at home and outside, or attend sports classes for mothers with children in a fitness center or swimming pool.

Are you overweight? The completeness is far-fetched and real

Not every overweight child is obese. Before making such a diagnosis, you need to take into account all the features of the baby’s development and functioning. The most common causes of extra pounds in teenagers:

There are 4 degrees of obesity, depending on the degree of excess of normal weight:

• 15–25% of the norm – I;
• 25–55% – II;
• 50–100% – III;
• more than 100% – IV.

There are 2 forms of obesity:

1. Primary. Associated with overfeeding.
2. Secondary. It is a consequence of diseases such as diabetes and other endocrine system disorders.

Plies and lunges

Benefits: These exercises increase your strength and endurance and help you avoid back injuries while lifting and lowering your baby. These movements also tone the quadriceps, calf muscles, buttocks and hamstrings.

To do these exercises, place your baby in a baby carrier or make sure his head is well supported. Start with a 2-minute dance with your toddler (as a cardio warm-up), then do plies for 1 minute, and finish with lunges for 1 minute. Repeat the combination 4 times.

To cool down, walk for 2 minutes (you can on the spot), then take off the kangaroo with your child and do stretching exercises for all muscle groups, again for 2 minutes.

Photo 6 Lunges

5. Plie. Place your feet wider than your shoulders and turn your toes slightly outward. Keeping your abs tight, bend your knees, lowering your tailbone toward the floor; transfer your weight to your heels. Slowly straighten your knees and squeeze your buttocks to return to the starting position.

https://youtu.be/zH_H_FrusTA

6. Lunges. Stand up straight, look ahead. Take a long step forward with your left leg and bend it so that your knee forms a 90-degree angle. Make sure that your left knee is directly above your ankle, and your right knee is as close to the floor as possible (heel raised). Push off with your right foot and place it next to your left, straightening your knees. Repeat the lunge, this time with your right leg.

How to lose weight for a child aged 10–12 years?

The solution to the problem of getting rid of obesity in schoolchildren at the age of ten or twelve largely depends on the parents, and not on the consciousness of the child. It is mom and dad who must regulate the nutrition of their children, explaining the harm of certain foods, and not simply prohibiting them. Also, you should not, for example, completely exclude sweets, as this can provoke protest and reluctance to do anything at all.

In addition, there should be control over the implementation of exercises at first, until the child gets used to doing them. It’s even better to consider training together, at least 1-2 times a week. This way you can kill two birds with one stone: fight excess weight and spend time doing something common.

Nutritional Features

The main recipe for how to lose weight for a 10-year-old girl at home in a few weeks comes down to revising her diet. This also applies to boys, and applies to children and older children - 11-12 years old. Despite the fact that there is no need to limit your child’s food intake, some foods will have to be abandoned:

• canned food;
• fast food;
• semi-finished products;
• margarine;
• chips;
• carbonated drinks;
• lollipops;
• sausages and sausages;
• products with flavor enhancers.

It is advisable to prepare the dishes yourself. It is worth giving preference to:

• fruits;
• vegetables;
• seafood;
• fish and meat;
• dairy products;
• mineral drinks without carbon.

Diet plays an important role. It should be four times a day with the following distribution of the entire daily ration:

• breakfast – 25–30%;
• second breakfast – 10–15%;
• lunch – 40–45%;
• dinner – 15–20%.

Physical exercise

Proper nutrition alone is not enough to lose weight and maintain results. To lose weight, an 11-year-old girl or a boy of the same age requires moderate physical activity. If a child moves little, sits for a day in front of the TV, computer or tablet, then it will not be possible to see the unnecessary kilograms disappear soon.

A set of exercises for 11-year-old children should not be complex and filled with strength exercises. It can be:

• jumping;
• squats;
• forward lunges;
• walking or running in place;
• jump rope;
• bending to the side;
• Raising your knees to your chest while lying down.

It is advisable to do the exercises regularly - 2-3 times a week for at least half an hour. To begin with, it is better for the parent to do them together with the child in order to control the correctness and quality of execution.

If you have the opportunity to send your baby to a sports section, great. Otherwise, you need to increase the number of walks in the fresh air. You can also run or ride a bike together. The main thing is to move as much as possible.

Getting in shape after childbirth: exercises with a baby in your arms

Find some time to exercise with your baby in your arms, in the cycle of diapers and bottles. This way you can get back in shape after pregnancy, and the baby will have fun with his mother.

Sooner or later, the day comes when a young mother wonders how to lose weight after giving birth. This is especially true on the eve of the holidays. I want to get in shape and be the most beautiful. And it’s good if, in the diapers-porridge-pacifiers race, a woman manages to find time for herself and visit the gym, dance or yoga for weight loss. What to do if you don’t have the energy or time for this? There is a solution: fitness exercises with your child.

Read also: Beautiful figure: 3 magical exercises for the buttocks

Exercise with a child in your arms No. 1

You can start fitness with a baby in your arms with a simple exercise. Lie down on the floor and pick up your baby. Raise your arms above you with your child. Then lower it.

Exercise with a child in your arms No. 2

Push-ups are good for your arm and chest muscles. Place your child on the floor, place your arms on either side of him and do push-ups. To make it more pleasant for your baby, you can kiss him during the “landing.”

Exercise with a child in your arms No. 3

Take the baby in your arms, placing them in front of you. Raise your hands and the baby towards you.

Read also: Exercises for losing belly fat (INFOGRAPHICS)

Exercise with a child in your arms No. 4

And the final exercise for the arms in this fitness complex with a child. Extend your bent arms in front of you, move them to the right and left in turn. Of course, don’t forget to hold your baby in your arms before doing this.

Exercise with a child in your arms No. 5

Lunges will help strengthen the muscles of the legs and pelvis. Take the child in your arms with his back to you. Do lunges with your right and left legs alternately.

Exercise with a child in your arms No. 6

Squats with a child are also possible. Hold your baby in your arms in front of you. Place your feet at the desired width, spread your knees to the sides and squat. For better work of the muscles of the upper body, the child can be held on outstretched or bent arms.

Read also: Fitness for young mothers: how to lose belly fat after childbirth

Exercise with a child in your arms No. 7

And this exercise with a child in your arms is a real swing for him. Lie on your back, bend your knees and raise them 90 degrees. Place the baby on your shins. And raise your feet.

Read also: How Ciara lost 27 kg in 4 months after giving birth

Read also: 6 reasons why you can’t lose weight after giving birth

Read also: The blogger openly showed how her body changed after giving birth

Found a mistake? Select the text and press Ctrl+Enter to report this to the editors

www.uaua.info

Causes of excess weight and obesity in children over 10 years of age

1. Poor nutrition. It consists of consuming more calories than the body has time to burn. As a rule, this happens with the systematic consumption of junk food.
2. Physical inactivity. A sedentary lifestyle is now typical for many teenage children. This is due to the abundance of gadgets and communication on social networks instead of active recreation with friends on the street.
3. Hormonal reasons. These include both hormonal changes during adolescence and diseases of the endocrine system. Disorders of the endocrine glands often provoke obesity.
4. Heredity. It has been proven that if one of the parents is overweight, the risk of obesity in a teenager increases to 40%, and if both parents have the problem - up to 80%.
5. Yatsenko-Cushing syndrome. With this pathology, the level of corticosteroid hormones increases, and hyperinsulinism occurs. Due to this, appetite increases and the process of fat deposition accelerates.
6. Diseases of the gastrointestinal tract. To exclude this factor, it is necessary to diagnose the gastrointestinal tract, because a malfunction of any of them leads to problems with metabolism.

There are many reasons that provoke the development of obesity in a child;
and before you start fighting excess weight, you need to consult with a qualified nutritionist . Sedentary lifestyle, hormonal changes, excessive and unhealthy diet, stress - these harmful factors are increasingly relevant these days. Just 10 years ago, the causes of adolescent obesity were most often other factors: genetic predisposition or endocrine diseases.

However, the cause of the pathology is individual for each teenager, and it should be identified as quickly as possible. You need to start losing weight by taking measures aimed at eliminating the main factor causing excess weight.

Effective weight loss exercises for children

Regular exercise will be effective. Try to find a simple 15-20 minute set of exercises to start with and do it with your child. Or take the plunge and buy an exercise bike or treadmill. This will be a real investment in your health. Running for 20-30 minutes every day is beneficial for everyone. The heart muscle is strengthened, blood pressure is normalized, and when running, all the muscles of the legs, buttocks, arms, torso and abs work. Following simple rules will also be effective - eat in small portions, drink water before meals (preferably half an hour), be restrained and do not eat a lot of sweets, do not eat a lot of baked goods. We advise you to pay enough attention to stretching.

[3], [4], [5], [6]

How to organize classes?

Children react harshly to demands and are offended by hints about being overweight, but they can be introduced to physical education with the help of little tricks. A child who is passionate about sports will willingly and eagerly perform all the exercises, prove himself in classes and achieve results. Parental example serves as motivation and impetus for children to take action. If the family talks about sports and plays them, the child, watching active parents, gradually acquires sports habits.

To start regular exercise with your child, you will have to change your family's lifestyle.

Give your baby some time to observe the training, and then gently involve him in the process. During classes, show attention and care to the child, encourage him and do not overdo it with the coaching rigor. It is also forbidden to overexert the baby, especially in the first stages.

Start with exercises in the morning; gymnastics of medium difficulty for boys and girls 10 years old lasts from 20 minutes to an hour.

Objectives of exercises for weight loss:

1. Restoring normal levels of physical activity;
2. Burning calories;
3. Establishing a balance between energy consumption and energy consumption.

Ways to lose weight for a 10 year old child

In order to lose weight without harm to the child’s body, a 10-year-old child needs to radically change his lifestyle. Hunger strikes in this case are under no circumstances acceptable. A child, as a growing organism, needs all macro and microelements for proper development. Review your child's diet: instead of fried chicken, you can boil, stew or bake it. Sweets should not be a reward for a child. Give sweets less often, and preferably in the first half of the day. Meat for dinner is not suitable for a child - it is heavy food for a child’s body. And of course, maximum avoidance of canned food, fast food and soda. It is possible, but sometimes only a little bit.

It is also necessary to reconsider the child's mobility. Perhaps he will want to go to some sports section that is interesting to him, go for walks with him yourself more often. Set the right example for your child - do not force him to eat cabbage while chewing fish and pasta; it is also difficult to accustom a child to an active lifestyle - when parents do nothing but lie in front of the TV.

Teach your child to understand foods: what can be eaten often, what less often, but in no case forbid eating anything - temptation can win.

The problem of excess weight in adolescence continues to spread. Obesity is a pathology with dangerous consequences (for example, the risk of developing diabetes mellitus increases). In modern society, it is rapidly gaining momentum, acquiring the unspoken status of an “epidemic”.

Considering the relevance of teenage obesity, already at the age of 10-13 it is worth thinking about proper weight loss if there are indications for this. After reaching 14-15 years of age, hormonal changes in the body occur. Losing weight becomes harder, takes longer, and the problem may linger, causing additional stress.

The problem of excess weight among adolescents is very relevant; to solve it, first of all, it is necessary to reconsider the child’s diet

A set of weight loss exercises for children

As always, you need to start with a warm-up. Explain to your child what a warm-up is, why you need to get your heart rate up to the “fat burning zone” level, and why it’s safer to exercise with warm muscles. First, twist your head, stretch your shoulders and arms, then you can do the traditional body rotation - first in one direction, then in the other. You need to stretch your legs slightly, jump, wave your arms like a windmill, lean to the side with your hand sliding along your body. It is best to warm up to rhythmic music and run in place. Next, be sure to walk a couple of circles around the room, raising your legs high. Invite your child to play boxer - intensively hit an invisible target in the air with body turns. Then let him try to hit the same target with his feet - ten swings with his left, ten with his right.

Baby - simulator

Do you give all of yourself to your child, but don’t have time for fitness?
Don't be disingenuous. If you want to exercise, you can do it without parting with your baby. And the little one will only help! 10 minutes, 4 types of exercise and endless joy of movement together. Being a young mother means being busy from morning to evening. But this does not free you from the pleasant responsibility of taking care of your own body. We offer several simple and effective movements that are easy and enjoyable to perform. After all, you will be studying together with your baby!

These exercises can be performed daily - all together or separately throughout the day. If the doctor approves of your sports intentions, you can start as early as the 6th week after birth. After a cesarean section, you will have to wait longer until you fully recover.

Photo 1 “Dancing together”

Taboos for teenagers losing weight: pills, fasting, excessive exercise

Even the most acute, urgent need for a boy or girl to lose weight cannot be an excuse for aggressive weight loss tactics. Fasting and a strict diet, excessive physical activity for a growing body, instead of the desired result, will lead to:

For these reasons, fasting and restricting food for a teenager, starting from 11-12 years old and up to 14-16, is an absolute taboo. You need to adhere to a nutritious diet and eat regularly and according to a schedule.

As for sports and physical exercise, it is also impossible to exhaust the body with excessive loads. This may have a negative impact on your health. Daily exercise, visiting a sports section and an active lifestyle are enough to cope with excess weight.

Another taboo for children when fighting excess weight is the use of pills, laxatives and cleansing teas. Instead of helping a 10-15 year old teenager lose weight, taking such drugs will undermine their health, and in some cases can be fatal.

Due to the high availability in modern society of various fast foods and other things, and the love of many parents, pampering their beloved children to their heart’s content is becoming more and more common among young children. Increasingly, parents are turning to a specialist for help in the hope of normalizing their child to a normal weight for his age. But is it possible to figure out how to normalize his weight without harming the child’s health? Of course you can! Only in this case, for a growing body, in no case should you choose weight loss methods that are popular among adults. The child needs to choose a balanced diet so that the diet includes all the beneficial elements important for the child’s body.

Stages of child obesity at 10 years old

Before drawing up a weight loss plan for a ten year old child, seek advice. The doctor will examine the child to determine the degree of obesity, which depends on the individual characteristics of the body and the patient’s age, and will explain how to lose weight for a 10-year-old child.

There are four stages of excess weight in a child:

1. Weight deviation from the norm by 15-25%;
2. Weight deviation from the norm is 25-50%;
3. Weight deviation from the norm is 51-85%;
4. Weight deviation from the norm is 85-100%.

At the first stage of obesity, parents can easily cope with excess weight on their own. It is necessary to take control of your diet and introduce an active lifestyle into the habit. In subsequent stages of obesity, you should not recklessly change your entire lifestyle without the help of a specialist - a complete diagnosis of the body is necessary, because the problem is most likely associated with some disease, and it is unlikely that you will be able to get rid of excess weight the right way.

Causes of excess weight in children 10 years old

Unfortunately, nowadays parents are increasingly asking themselves how to lose weight for a 10-year-old child. First of all, it is necessary to find out the reason why the child became overweight.

There are several reasons for this problem:

• Poor nutrition
  . Fried, too salty, fatty foods during the day, in the evening, and at night. Sweet and flour in unlimited quantities. In general, everything is simple and clear here;
• Sedentary lifestyle
  . Does your child constantly sit on the phone, tablet, in front of the TV or at the computer? It's no wonder he became overweight. Still, movement is life;
• Genetic predisposition
  . If one of your relatives is obese, then there is a risk of the same problems occurring in the child;
• Imitating the lifestyle of parents
  . If you are constantly lying on the couch with a bag of chips and at the same time wondering why your child is overweight, the likelihood of your child becoming overweight increases significantly;
• Hormonal imbalance
  in the children's body.

When will losing weight benefit a teenager?

This article talks about typical ways to solve your issues, but each case is unique! If you want to find out from me how to solve your particular problem, ask your question. It's fast and free

!

Excess weight is a problem that cannot be ignored, especially when it comes to a child. However, you need to fight it wisely, taking into account your physical and psycho-emotional state.

Initially, you need to decide whether it is really necessary for a teenager to lose weight. Losing weight is advisable in situations where:

1. Excess weight progresses and leads to health problems. The fatter the child, the more noticeable disturbances in posture and movements are. Highly obese teenagers walk hunched over, have weak abdominal muscles, X-shaped legs, and flat feet. Excessive sweating leads to eczema, and the skin is prone to infections. Rapid wear of the joints occurs and osteoarthritis develops.
2. Extra pounds limit the normal development of a teenager. The fatter the child, the more difficult it is for him to withstand physical activity, play sports and play outdoor games.
3. Excess weight is responsible for the appearance of complexes. Peers do not particularly want to be friends with overweight children; they are offended and teased.

Dancing together

You can do this whenever you hold your baby in your arms or carry him in a kangaroo backpack. The main thing is that the baby is pressed against you and his head is well supported. All you need to do is turn on some fun music and dance with your baby while keeping your belly tucked in. Alternatively, you can combine periods of fast and slow dancing to keep your heart rate steady.

It's best to dance in a fairly open space so that a bad turn won't cause your baby to hit you. Breathe deeply or sing. If you can talk or sing without difficulty, it means that your heart rate does not exceed acceptable values.

Alternatively, you can put your child in a baby carrier and dance around him. Maintain a sufficient range of motion (do deep head tilts, spread your arms wide to the sides to stretch the muscles of your neck and chest). Maintain eye contact with your child at all times.

Photo 1a Upper crunches

Caution doesn't hurt

• When you perform exercises in which the baby needs to hold his head on his own, make sure that he can actually do this and is comfortable (usually the baby begins to hold his head at about 1.5-2 months).
• Inhaling through your nose, straighten your ribs (but not your stomach). Exhale through your mouth, while tensing your abdominal muscles.
• Before performing any exercise, roll your shoulders back and down while pulling your navel in to protect your back from injury.

Did you find the answer to your question?