Excess weight is a serious problem for the human body, especially if it appears in childhood and adolescence. Children 10-11 years old still continue to grow intensively, so the additional load on the internal organs and the musculoskeletal system can negatively affect the health and well-being of the child.
Parents should not ignore this problem and be moved by the fact that their beloved son has chubby cheeks, and at dinner he can eat six, or even eight pancakes at a time. Read also -. It is necessary to get rid of excess weight as quickly as possible, therefore the question "How to lose weight for an 11-year-old boy?" relevant for all mothers whose sons suffer from increased obesity.
The main thing is to do no harm
Carbohydrates and fats. When drawing up a children's menu for weight loss (especially for children aged 11 years), it is very important to take into account all the needs of the child in a specific age period. It is categorically impossible to exclude from the diet foods that contain healthy carbohydrates and fats, since increased stress at school, as well as emotional turmoil (for example, a quarrel with classmates) require a lot of energy to recover. If the child does not receive the required amount of carbohydrates and sucrose, academic performance and endurance can significantly decrease, which is unacceptable for boys of this age.
Proteins. At the age of 11, boys begin a transition period and hormonal changes in the whole body occur, as the production of male sex hormones increases. The period of active growth continues, therefore, the diet for weight loss must fully ensure the supply of the required amount of protein. For an 11-year-old boy, this figure is 93 g per day.
Important! Protein foods are necessary not only for the proper development of growth, but also for weight loss. A high-protein diet promotes long-term satiety, which eliminates the likelihood of snacks on the go.
Sugar. Some mothers of overweight children try to eliminate sugar and foods with its content from the children's diet. This approach cannot be called correct, since sugar is necessary for the brain to function. In addition, most sugar substitutes are not suitable for use in baby food.
Calcium. Calcium is essential for the growth and strength of the bones that make up the human skeleton (including the jaw and teeth). A common mistake that parents make when compiling a diet for losing weight for a child is trying to remove all fatty foods from the menu, including fatty sour cream, cottage cheese, etc. This cannot be done, since calcium from low-fat dairy products is absorbed only by half, which significantly reduces the level of this element in the child's body.
Advice! For boys of 11 years old who are overweight, dairy products with a fat content of 2.5-5% are ideal. Low-fat foods are not suitable for a child's diet.
What can you eat
The food ration should be made individually, taking into account the needs of a particular child, as well as existing diseases and health problems.
Important! Only a specialist with medical education can select a diet for boys of 11 years old, intended for weight loss, after passing the necessary tests and passing the examination (if necessary). If the child is overweight, you should contact a pediatric endocrinologist and nutritionist.
- Vegetables and fruits. If it exceeds the norm by no more than 10%, all vegetables and fruits are allowed. If a child is diagnosed with obesity, high-calorie fruits and starchy vegetables (bananas, persimmons, grapes, potatoes, carrots) should be excluded from the menu.
- Meat (mostly lean beef, veal, rabbit, turkey, chicken).
- A fish. Children can be given any fish, but the use of fatty varieties (salmon, tuna) should be limited to 1 time per week.
- Berries. In summer, nutritionists recommend including fresh berries in the children's diet every day. A small handful of any berries (raspberries, cherries, strawberries) will provide the growing body with vitamins and increase the satiety period.
- Dairy products (cottage cheese, kefir, milk, fermented baked milk).
- Cheese. It is better for overweight children to give hard cheese.
- Nuts and seeds. Despite all the benefits of nuts, they should be given no more than 2 times a week in the amount of 8-10 pieces. If an 11 year old boy is obese, nuts should be given once a week.
- Vegetable oils (olive, pumpkin, almond). Give preference to cold-pressed oils.
- Grain bread.
- Groats (buckwheat, oatmeal) and durum pasta. Rice should be added to the menu no more than 1 time in 7-10 days.
What you can't eat
Parents should be firm and limit (or better, completely eliminate) harmful foods high in fat and fast carbohydrates. These include:
- Sausages, sausages and sausages (with the exception of homemade sausages).
- Confectionery products. Once every 2-3 days, you can give your child some marshmallow, marshmallow or marmalade.
- Buns, fried pies and white bread.
- Carbonated lemonades, packaged juices.
- Chips, croutons, snacks.
- Pickles and preservation.
- Mayonnaise (one of the most harmful and fatty foods) and ketchup. Low-fat homemade sauces (eg tomato) may be added.
- Sweet yoghurts and curds (limit to 1-2 times a week).
In order for the weight loss diet to be as effective and safe as possible for the child, the following recommendations should be followed:
- All meals should be prepared using gentle heat treatment methods (boiling, stewing, baking).
- Meals should be frequent (5-7 times a day).
- The volume of one serving should not exceed 150-200 g.
- If the child is prone to edema, you should limit the consumption of table salt.
- Snacks include fruits, dairy products and cereal.
Sample diet menu
A diet for weight loss for 11-year-old boys must meet all the needs of the body in this age period, so its preparation should be entrusted to professionals. If this is not possible, you can use the general recommendations for the children's menu.
Option 1
Breakfast: cottage cheese casserole, orange, tea.
Second breakfast: a handful of strawberries.
Lunch: chicken soup, beef meatballs garnished with baked vegetables.
Afternoon snack: a glass of kefir, cookies "Maria" 2 pcs.
Dinner: cod in tomato sauce with mashed potatoes, rosehip broth.
Before bed: milk.
Option 2
Breakfast: steam omelet with tomatoes and herbs, tea, a slice of grain bread with cheese.
Second breakfast: an apple.
Lunch: vegetable soup, cabbage casserole with turkey.
Afternoon snack: unsweetened yogurt, some raspberries.
Dinner: beef goulash with boiled buckwheat, green salad leaves, vegetable juice.
Before bedtime: kefir.
Option 3
Breakfast: oatmeal porridge with peaches, 3-4 nuts, tea.
Second breakfast: pear.
Lunch: borscht, potato casserole with low-fat cheese.
Afternoon snack: baked apple, fermented baked milk.
Dinner: salmon steak with grilled vegetables, dried apricot compote.
Before bedtime: kefir or milk.
Physical activity
Overweight children must expend energy reserves to effectively shed those unnecessary pounds. See also - . Sports activities are ideal for this. The following types of loads can be recommended for an 11-year-old boy:
- swimming (additionally develops the breathing apparatus and trains endurance);
- horseback Riding;
- cycling (leg muscles are trained, posture improves);
- combat sports;
- football (volleyball, basketball).
Before sending a son to the sports section, parents should make sure that he is completely healthy. Any physical activity is permissible only after consultation with a specialist!
Obesity is a pressing problem for today's younger generation. Almost every second child at the age of 11 weighs much more than normal. As a rule, the appearance of extra pounds is associated with a lot of various unpleasant moments. First of all, these are inferiority complexes, ridicule of peers, and what is most sad is the deterioration in health and poor health. That is why the question of how to lose weight for a child at the age of 11 is becoming an urgent problem for children and their parents.
How to lose weight for a child at 11 years old without diets?
You can do without diets and significant restrictions on food. But only in cases where the adolescent's excess weight exceeds normal, by no more than 25%. Basically, such deviations are associated with a sedentary lifestyle, and excessive consumption of fatty and sweet foods. Therefore, when answering the question of how to lose weight for boys and girls at 11 years old with a slight increase, doctors and nutritionists strongly recommend increasing physical activity and balancing the diet. Teenage girls with extra pounds can do fitness, in no case should they spend more than 2 hours a day at a computer or TV. As for the boys, sports sections and outdoor games are also relevant for them.
Regarding nutrition: at the age of 11, the child's internal organs continue to form, in addition, most of the resources are spent on the formation of the reproductive system, so it is definitely impossible to strictly limit the child in food. In order for the child's weight to return to normal, it is enough to give up small snacks at the computer and exclude high-calorie harmful foods from the child's diet. For example, teenagers' favorite delicacies: chips, carbonated drinks, cakes, buns, mayonnaise, sausage are categorically contraindicated for children with similar problems.
How to lose weight in a teenager, girl and boy at 11 years old with 3 and 4 degrees of obesity?
In cases where the excess weight exceeds normal by 50, or even 100%, it is unlikely that it will be possible to do without medication and the help of specialists. As a rule, the reasons for such violations lie much deeper than the banal wrong regimen and unbalanced diet. Often, the last stages of obesity are a consequence of various diseases, such as diabetes mellitus or disturbances in the functioning of the endocrine system. Therefore, it is impractical, and sometimes even dangerous, to deal with such problems on your own, and even more severely restrict the child in food.
Puberty is the time when the body changes in both the boy and the girl. The period of body growth in length is accompanied by a fairly active weight gain and fat distribution based on gender. Weight gain and growth may not occur synchronously, and sometimes children may temporarily gain weight, which worries them greatly.
Weight gain at the age of 11 is due to hormonal changes. In boys, this is a gradual increase in testosterone levels and an activation of metabolism, in girls, an increase in estrogen levels. Therefore, interference in the processes of natural maturation of the body with diets, heavy weight loss or starvation, can lead to hormonal shifts and the development of diseases. The decision of the question of whether a child is overweight or obese at the age of 11, and whether he needs to lose weight, is taken only by a doctor. Initially, the child will be examined by a pediatrician and referred to an endocrinologist's consultation. If the child's weight exceeds the norm by 25% or more, then recommendations will be given on how to lose weight to a child of 11 years old and further maintain a normal weight. it is worth knowing that you cannot lose weight on your own without a doctor's supervision! Correct weight loss is the elimination of no more than 1.0-1.5 kg of weight per month. Therefore, it is impossible to answer the question of how to quickly lose weight for a child at the age of 11, no diets for weight loss are allowed for children of this age, they will only lead to an aggravation of the problem.
Parents need to explain to the child that changes in height and weight gain are natural and normal phenomena, and you should not immediately change your eating habits. It is important to evaluate the weight gain and compare them with the norms, and only then draw conclusions.
Diet for a child 11 years old for weight loss
Any diets that are widespread on the Internet for adults are prohibited in children. The peculiarities of the child's metabolism do not allow him to be on restrictive diets; you can only change the calorie content of the diet and the consumption of calories consumed, leading the diet to the principles of healthy.
Any diet for an 11 year old girl or boy that is not prescribed or controlled by a doctor is prohibited. A restriction in nutrition for certain components inevitably leads to even greater disruptions in metabolic processes. This will eventually lead to problems with digestion, heart and blood vessels, and can cause anemia.
In fact, a children's diet for children of 11 years old implies a strict schedule of meals, restriction in the diet of sweets and high-calorie, unhealthy foods, semi-finished products, fatty foods. All meals are based on the principles of healthy eating, 4-5 meals, plus snacks with fruits and vegetables. At the same time, the dishes have a reduced calorie content, without fatty and harmful sauces, salt and sugar. The diet should be rich in protein, with restriction of carbohydrates (especially sugar), fatty foods, enrichment of the diet with vegetables and fruits.
Of course, a child may not like such food, but it is worth explaining that if he wants to lose weight and look good, it is worth giving up harmful products in favor of natural nutrition. And naturally, not only weight loss is complete without physical activity. Children need a lot of outdoor activity, exercise and movement in order to burn all the calories they accumulate.
(49
estimates, average: 4,10
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Many children aged 8-12 years suffer from metabolic disorders and overweight. About 23% of children in this category answered in the affirmative when asked about using diets for weight loss. And even those children who are not overweight are using diets. But is it possible to apply diets at such a young age, when the child's body is just being formed?
Causes of obesity in children
Overfeeding is considered to be the main cause of obesity in childhood. This is the primary form of obesity. In this case, the predisposition to overweight is inherited. Errors in nutrition lead to obesity: eating fast food, fatty and fried foods, sweet colored drinks, sweets. This form of obesity is not accompanied by disorders in the body.
In most cases, with an active lifestyle, excess weight does not progress; in children, by the age of 10, the weight gradually returns to normal. Only 25-30% of the percentage of obesity persists until adolescence. The secondary form of obesity occurs due to various diseases, both hereditary and acquired, for example, with diabetes mellitus or abnormalities in the work and the endocrine system.
The effect of excess weight on the child's body
Overweight children cannot cope with physical activity on their own, engage in various sports, play outdoor games. The state of health is gradually deteriorating. Children develop complexes associated with being overweight. It is not easy for such children at school: they are teased by their peers, they do not want to be friends with them.
There are four degrees of obesity:
- obesity of the I degree - the child's body weight exceeds normal by 15-25%;
- obesity II degree - the baby's body weight exceeds normal by 25-55%;
- obesity III degree - 50-100% of excess weight of normal body weight;
- obesity IV degree - more than 100% of the normal body weight.
The higher the degree of obesity, the stronger the child's movement and posture disorders are. In overweight children, the back is in a hunched position, the abdominal muscles are very weak, the legs become X-shaped, and flat feet appear. Such children sweat more. As a result, the child develops diaper rash, eczema, the skin becomes vulnerable to various infections. Excessive glucose in the body leads to early puberty in girls. In obese children, joints wear out faster, osteoarthritis appears at an early age.
Children at risk of developing obesity include:
For whom the parents are overweight: if one parent suffers from obesity, the probability of obesity in a child increases 2 times, if both parents - 5 times;
- parents or close blood relatives have disorders in the work of the endocrine system or diabetes mellitus;
Which were transferred to artificial nutrition, especially when the mixture is high in calories;
Premature babies and babies with low weight;
With congenital diseases of the endocrine system.
Treatment of obesity in children 8, 9, 10, 11, 12 years old
The selection of diet and physical activity depends on the degree of obesity. Obesity of the I degree does not need medical treatment. It is enough to increase physical activity, limit sitting at the computer to 2 hours a day and balance the diet. The baby's weight will gradually return to normal.
The second degree of obesity needs more careful nutritional correction. It is necessary to limit the amount of refractory fats in the cooking process and reduce the calorie content of food due to carbohydrates. In parallel with this, the child must lead an active lifestyle.
The third and fourth stages of obesity require treatment in a hospital setting. The child must be severely restricted in eating. A severe restriction means fractional meals: in small portions up to 6 times a day. In this case, the children's diet is made and adjusted only by a nutritionist. Medicines and dietary supplements that are intended for weight loss are not prescribed for children under 15 years of age. Surgical treatment is also not used.
How to choose a diet for a child's body with obesity?
Diets in the usual sense are dangerous for a growing body. Overweight children are very picky about food, so it is very difficult for such a child to choose a menu. Old habits and stereotypes will work initially. The main condition for the successful weight loss of children aged 8-12 years will be the transition of the whole family to proper balanced nutrition. Food should be not only healthy, but also tasty, otherwise the child will simply refuse to eat.
The child needs to be taught to eat fresh vegetables and fruits. Kids love to eat bright foods. For the menu, you can select vegetables with various combinations of shades, season salads with olive oil. The dish should look appetizing, make you want to try again. It is necessary to limit the use of store juices, they contain a large amount of sugar and preservatives.
Semi-finished products in the diet of overweight children are permissible, but only with a minimal amount of fat, such as fish, quail or chicken. Such semi-finished products cannot be fried, it is better to stew them with a minimum amount of fat. In the menu, use products with a large amount of starch in the composition: potatoes, rice, other cereals. Limit consumption of pasta and bread. Spices and salt are used in limited quantities. The amount of salt should not exceed 10 g per day.
Dietary treatment should be carried out continuously and consistently. The diet needs to be adjusted. Eating food late and at night should be excluded, overeating should be excluded, especially in the evening. You also need to exclude the use of confectionery and limit the amount of sugar. Potatoes and cereals served as a side dish should be reduced to 2/3 of the serving. The rest of the serving is best served with vegetables and unsweetened fruits.
What foods should be excluded?
It is recommended not to accustom a child to prohibited foods from childhood, since the formation of taste preferences and eating habits is laid down precisely during this period. With obesity, you must exclude the following foods:
- sugary drinks, especially of synthetic origin;
- biscuits, ice cream, sweets, baked goods;
- fluid intake of no more than 1 liter per day (30 ml per 1 kg of child's weight);
- food for snacks "on the run";
- high-calorie milk or yogurt-based desserts;
- limit the consumption of egg white;
- mayonnaise and hot spices;
- fatty meals;
- fried foods.
Prevention of overweight
It should be remembered that a child inherits how his parents eat. The diet of a growing organism should include cereals, soups, meat, fish, milk, compotes, vegetables, fruits, bakery products. The task of parents is to rationally distribute the emphasis on certain products. Breakfast, lunch and dinner should be complete. You shouldn't allow a child to go to school and not have breakfast.
Baby food - diet
Eating a child of 8-12 years old must be divided into four meals. The first breakfast is 25-30% of the total diet. Second breakfast includes 10-15%, lunch - 40-45%, dinner - 15-20% of the daily diet. For breakfast and lunch, it is necessary to prepare dishes with a large amount of proteins (eggs, meat, fish), and for dinner, cereals, vegetable dishes, and dairy products are suitable. The combination of proteins, fats and carbohydrates should be 1: 1: 3 (or 4).
The daily volume of meals in babies is at the age of 3-7 years - 1400-800 g, for schoolchildren 7-11 years old - 2100-2300 g, in adolescents 11-15 years old - 2400-2700 g... When drawing up a diet, it is also necessary to take into account the nutrition during school hours. Younger schoolchildren (7-10 years old) in the first shift should have full breakfasts at school, and in the second shift (10-14 years old) - full afternoon snacks. The daily requirement for calories in children aged 5-8 years is approximately 2000-2400 kcal, at the age of 8-12 years - 2400-2800 kcal, in adolescents under 16 years old - up to 3000 kcal.
It should be remembered that you cannot replace some products with others. This is due to the fact that each product has a specific set of vitamins and minerals. Vegetables and fruits, meat dishes have their own unique composition of amino acids, some of which are absent in other products.
Girls want to be beautiful and look good from a very young age. Obesity concerns not only adults, but also children and adolescents. Due to severe hormonal disorders, poor nutrition and lack of physical activity, they very often become overweight.
Features of the adolescent body at 11-13 years old
At this age, the first significant changes begin to occur in the child's body. The teenager is growing rapidly, his nervous system is improving. During this period, character is very often formed. Teens can be sensitive to any stressful situation. This is due to hormonal imbalances. They categorically do not accept criticism, can be aggressive, and often do not take into account the opinion of their parents.
The lack of the correct nutritional system in the family greatly increases the likelihood of becoming overweight. If the mother is obese in the family, the likelihood that the children will be the same increases several times.
Improper nutrition leads to the development of many chronic diseases in the future. Such adolescents are more likely to suffer from diabetes, they may have high blood pressure, and serious cardiovascular diseases.
The basics of proper nutrition for weight loss
The diet for a teenage girl should be very different from any of the diets that are appropriate for adult women looking to lose weight. The girl's hormonal system has not yet stabilized. From the age of 11, the first chemical hormonal reactions begin to start in the child's body. The child becomes a woman.
The choice of diet should be based on the basic tenets of proper nutrition.
- Be sure to eat berries and fruits. They are rich in vitamins and trace elements necessary for active growth. Berries and fruits always give the body what it needs so badly (especially in the spring-summer season). In winter, you can eat frozen foods. When properly frozen, all vitamins and beneficial properties are perfectly preserved in them.
- Drink plenty of clean water. It cannot be replaced with sugary drinks! After them, you usually want to drink much more. This is due to the excessive intake of glucose, which provokes thirst.
Avoiding all foods high in sugar.These include sodas, packaged juices, chemical sweetened yoghurts with various additives. The intake of huge amounts of sugar (glucose) leads to a rapid spike in insulin. This special hormone is needed for glucose to reach muscle cells and the brain. They are the ones who need such nutrition in the first place! Excess insulin converts glucose into fat.
Limiting the use of fatty, smoked, salty and fried foods. Fatty foods are very high in calories, which contributes to the appearance of belly fat. Smoked and salty foods increase the appetite. It is these dishes that you can eat several times more. Overeating leads to obesity very quickly. Food fried in oil is very high in calories, and calories are easily stored on the thighs and buttocks.
Food should be taken at least four times a day. Ideal for a teenage girl will be five meals a day: breakfast, lunch, lunch, afternoon tea and dinner. Such a regime will avoid possible overeating. Be sure to control the amount of food eaten. It is very good if it does not exceed 250 - 300 g.
For lunch and afternoon tea it is better to give preference to fruits, nuts or fermented milk products.
What products are better to add to the menu?
The diet of a teenager should be harmonious. You can also make a menu at home. If your weight exceeds 80 kg, it is better to seek the help of a specialist. After a full examination, a nutritionist will make a competent diet for the girl for several weeks in advance. During treatment, he will control everything, observe the process.
You can't lose 10 kg in a week. After such diets, the results obtained disappear very quickly. All kilograms are gained again, taking a dozen new ones. For physiological weight loss, doctors suggest diets that reduce weight by 500-600 g per week.
The basis of a teenager's diet should include high-quality products, preferably without various chemical additives. Poultry, fish and seafood are the main proteins needed on the table every day.Protein is a building block for all cells in the body. Without it, normal growth and development of a young organism is impossible.
Dairy products - an important component of the nutrition of adolescent girls. Fresh curds, yoghurts and kefir must be included in the diet. They contain a lot of protein and calcium. The latter is essential for strengthening bones and nails. Calcium deficiency often leads to the development of dental caries.
Porridge, durum wheat pasta - the second basic components of any healthy eating pyramid. The share of carbohydrates in adolescent nutrition should account for up to 50% of all food that enters the body during the day. Regular use of cereal for breakfast helps to maintain a feeling of fullness, which means that you will not want to eat something harmful and high in calories in a hurry.
Fats are also essential in our diet. They provide the body with sufficient energy. It is better to give preference to healthy vegetable fats.
Girls are encouraged to eat 1-2 avocados a week. This tropical plant contains a huge amount of vitamin E. After eating it, nails grow faster, hair becomes fluffy and shiny, the skin is cleared of acne and other inflammations.
Vegetable salads should be seasoned with vegetable oil. Olive oil is quite remarkable in its composition, girls should definitely include it in their diet. Nuts are a great source of healthy fats. They should be consumed in small quantities. They are very beneficial for the functioning of the brain and nervous system.
What products do not add beauty and health?
Abuse of fast food and junk mil (from English junk meal - junk food) leads to rapid obesity. The thighs, abdomen and buttocks are rapidly getting fat. The figure takes on a vague outline. It is especially dangerous that such food is highly addictive.
Any high-calorie fatty food is delicious. Tongue receptors get used to it, remember the taste. After eating such food, a large amount of joy hormones - endorphins - is released in the brain. When a girl stops eating fast food, her brain insists on it, and this happens over and over again. It is important to understand here that it is not the body that asks for, but only a strengthened old habit is manifested. A reflex to get rid of. Proper nutrition for several months eliminates the bad habits that led to obesity.
How does exercise help?
Burning excess fat is a difficult task (especially in cases where its amount in the body is exceeded). Nutrition alone is not enough. In this case, exercise comes to the rescue. People who find it difficult to force themselves to play sports can choose their usual morning exercises.
There are several stages of training (depending on the level of initial physical fitness).
Charging
If you have never played sports before, this is where you should start. You can choose exercises yourself. Be sure to warm up your muscles before exercising. It is recommended to walk or run for 15 minutes quickly.
In the warm season, it is better to go outside and walk quickly. This is called a cardio exercise. It allows the body to warm up quickly and starts the metabolic process. After cardio, you should do some abdominal or leg exercises. Charging is best done before breakfast.
Visiting sports sections
This is a great way to combine physical activity with positive emotions. The main thing is to find a sports destination to your liking. Choose what you like best! Swimming, running, or playing basketball are equally good. The main thing is that after a workout you feel energized and in a good mood!
Sport
Teens with good physical fitness can go in for professional sports. Such activities strengthen the immune system, make the child more resistant to stressful situations, develop endurance and temper character.
When planning to take a decision to go in for professional sports, it is recommended to be examined by a doctor. He will reveal hidden contraindications and will be able to tell which sport will be more useful for the child.
The girl's health must be protected from an early age. A balanced diet and regular exercise will help you lose weight. Proper nutrition will increase and preserve beauty for many years!
