Children should lose weight with diet and exercise

How can we help children lose weight effectively? According to the weight loss news report, in order to find a good way to lose weight, many people always think hard, but no effect. According to experts, in order to properly control children s weight, children s diet plans must be reasonably allocated, and children must be encouraged to participate in physical exercise. Only by combining exercise and diet, children can effectively control their weight and achieve weight loss.

Experts on weight loss news said: In general, if children are living factors, such as nutritional imbalances, poor eating habits or obesity caused by not exercising, they can achieve weight loss through reasonable diet and proper exercise. However, this is in If the goal cannot be achieved in the short term, the key is to persist in the long term.

It is necessary to have a reasonable diet. For example, choose meat and fish as much as possible. The thickness of the staple food must be matched. The coarse and coarse grains are rich in B vitamins and dietary fiber, which is conducive to increasing metabolism. Oats, corn, etc. have lipid-lowering, blood-pressure, heat-clearing, and laxative The effect is good for weight loss. In addition, eat more vegetables and fruits.

In addition to a reasonable diet, it is the right amount of exercise. People who lose weight are not suitable for strenuous exercise. They should choose aerobic exercise, but it must take more than half an hour, such as swimming, climbing, cycling , etc.

The principle of physical exercise for obese children is to gradually increase the amount gradually, the purpose is to reduce weight, promote body fat consumption, and improve cardiopulmonary function.

First is endurance exercise. Widely used are jogging, medium speed running, fast walking, climbing, cycling and swimming. Some people insist on swimming for 1-2 hours a day and lose more than 10 kilograms in one summer. Walking and jogging are not restricted by the venue and equipment, and can grasp the amount of exercise by themselves. It is a relatively simple and safe exercise method. This endurance training can speed up the aerobic new generation in the body and help burn excess fat. It also helps to improve the function of the cardiovascular system.

The second is to perform strength exercises. This type of exercise includes abdominal exercises in the supine position, such as straight legs lifting, straight legs pumping up and down, hips and knees flexing forward, back and back muscles, such as upper back Lifting movements , boat-like movements of the head, shoulders, and legs simultaneously. These exercises can reduce fat on the chest and shoulders.

Thirty-three is ball games. This type of exercise is a comprehensive exercise of endurance and strength, and the amount of exercise is relatively large, such as table tennis, volleyball, football, basketball, etc., which are also loved by children. The amount of exercise for obese children should not be too small or too large. It is generally appropriate to take moderate intensity to maintain the heart rate of children between 140-160 beats per minute. In addition, self-medical health care must be performed during exercise. In case of adverse reactions such as dizziness and nausea, it is necessary to gradually reduce exercise yesterday and even stop exercise in order to prevent accidents.

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