Childhood obesity is a problem of our time. Teenagers lead the wrong way of life: spend half a day at their desk at school, and the remaining half day sit at the computer at home. This leads to many chronic diseases by the age of fifteen. Osteochondrosis, scoliosis, muscular dystrophy, a thick fat layer, obesity of various degrees. All these diseases are visible to the naked eye, and their reason is precisely in the wrong lifestyle. Fat girls now are not even ridiculed among schoolchildren. There are too many obese teenagers, now this is the norm. From this article you will learn how to lose weight for children under 12 years old quickly and effectively.
Obesity in adolescents
Overweight adolescents are characterized not only by physical ailments, but also psychological problems. Low self-esteem, problems with study, unsuccessful attempts to lose weight.
Fat girls often tend to torture themselves with diets, this is the reason for exhaustion, anorexia and inhibition of reproductive functions. Due to malnutrition, many of them do not begin menstruation, while they do not achieve the desired anorexic appearance, they continue to look chubby. The question of how to lose weight for children of 12 years old becomes the most important thing in their life.
Parents often send boys to the gym for martial arts. As a result, it comes to understanding that to cope with the load in parallel with the school curriculum and to achieve a quick result will not work. In some cases, it comes to fat burners and steroids. As a result, physical health by the age of sixteen leaves much to be desired.
Overweight and morbid obesity are not equivalent concepts. Obesity is an excess of weight by 15-20% of the norm. But even a slight excess of weight can cause various diseases and problems of a psychological nature.
How to lose weight girl 12 years old
Twelve years is the age when self-esteem is formed. If a child is dissatisfied with himself for one reason or another, then this will become a traumatic factor for his psyche. In modern schools, there are many obese children, children no longer pay attention to this fact. But parents often exert psychological pressure, comparing the child with others, in their opinion, “beautiful” children.
To achieve normal weight, the girl will have to work in several directions:
- psychological correction (find out why overeating occurs);
- examination by an endocrinologist (check for diabetes and hormone abnormalities);
- dietitian visit and diet correction;
- choosing the right physical education.
Slimming Principles for a Teenage Boy
How to lose weight for children 12 years old male? At this age, the feeling of youthful maximalism is aggravated: you want to like yourself and others.
Boys are prone to sports, but because of excess weight they are often shy of their appearance. They don’t go to trainings, as it seems to them that they will be laughed at.
The norm of weight and height of children of 12 years is rather vague. At this age, personal physiological characteristics already appear: someone is low, and someone is tall. Someone has an asthenic constitutional type, while someone has a hypersthenic type. The medical norm is considered to be growth from 143 to 155 cm, weight - from 34 to 45 kg.
Sample menu for a week for losing weight teenager
The basic principle of weight loss is to spend more calories than comes with food. It is necessary to refuse high-calorie foods.
Diet for children of 12 years for weight loss (menu for the week):
- Monday. For breakfast, eat two-egg omelette with added milk and vegetables. For dessert - a few bread rolls with jam and a glass of compote. Snack - a banana or a handful of nuts. Lunch must include a bowl of soup or borsch. In the summer you can eat okroshka or cabbage soup. On the second - goulash from turkey, rabbit, chicken. For dinner - fish cakes or grilled fish fillet. As a side dish - your favorite vegetables. Do not eat bread at dinner.
- Tuesday. The first meal is oatmeal with dried fruits. Snack - bread and fruit. Lunch - a plate of soup or borsch, meat goulash. For dinner - cutlets with pasta or buckwheat. A glass of milk.
- Breakfast - fermented baked milk with a bun. For lunch - a liquid dish, for the second - a vegetable side dish and meat patties. Snack - nuts, milkshake, home-made crackers, bagels. For dinner - grilled fish fillet or baked in the oven.
- Thursday - repeat the menu for Monday.
- Friday. For breakfast - muesli. Snack - banana, apple, a handful of peanuts or almonds. Lunch - a plate of soup or borsch, meat goulash with mashed potatoes. Dinner - home-made crackers or fish cakes.
- Saturday and Sunday are days when you can please yourself in terms of food. Adhere to the diet, as in the middle of the week. But at the same time, you can afford a couple of slices of pizza, or one burger, or a serving of your favorite ice cream.
Swimming for baby
Proper nutrition must be combined with competent physical activity. How to lose weight girl 12 years old, without engaging in self-torture? Give her a subscription to the pool. Such a load will seem boring to the boys, they prefer martial arts and a gym.
Under the supervision of a swimming coach, a girl can master various techniques. They have a positive effect on the spine, even out posture. In swimming, there are practically no contraindications. In any case, before the first training in the pool, the sports doctor examines the children and gives valuable recommendations on the level of load.
Teen Slimming Section
Today, in all major cities, there are many studios where kids can study. Everyone will find activities to their liking: dancing, aerobics, stretching, even crossfit for children. For boys there are sections of martial arts: tai-bo, karate, Thai boxing. These are optimal sports for children 12 years old, if there are no medical contraindications.
But such sections are not so safe. To begin with, consult your attending physician: whether the child has contraindications for such physical education. With a serious degree of obesity, jumping and athletics are prohibited, as they often cause injuries to the knees.
Is it worth going to the gym
Teenagers are often eager to train: they want to do weightlifting. Exercising with a barbell and dumbbells under the age of 16 can be dangerous. Yes, they allow you to build muscle and burn fat as much as possible. But in children the endocrine system has not yet been formed, sex hormones (testosterone, estrogen, progesterone) are just beginning to be produced. And if we intervene in this cycle with serious training and taking drugs, then in the future we will need serious money for consultations with a sports endocrinologist.
It’s better not to break records for now, but to learn the correct technique of exercises (squats, deadlifts, various bench presses). In this case, you can use the most minimal ones - even from such exercises there will be a sense, and the weight will gradually decrease.
Endocrinologist's Tips for Parents of Obese Teens
If the child has an excess weight problem, it is necessary to undergo the following tests and studies:
- analysis for TSH and T3 (thyroid hormones);
- Ultrasound of the abdominal cavity;
- consultation with a nutritionist to create an individual menu;
- Check blood sugar to rule out diabetes.
How to lose weight for children 12 years old quickly and without harm to health? To do this, you will have to completely reconsider your diet and lifestyle. No doctor can make an effort to work on himself instead of the patient.