How to lose weight for an 11-year-old girl |

How to lose weight at 11 years old? This question is often asked by parents who are worried that their child is much overweight, or by the children themselves.

First of all, we should not forget that at the age of 11 the formation of the body and internal organs is not complete, and the child’s body is significantly different from the adult’s body. With food, he receives substances necessary not only for life, but also for formation and growth. This must be taken into account when preparing a diet for children 11 years old.

The second difficult point when answering the question “how to lose weight at 11 years old” is acceleration. The body needs additional resources for the normal formation of the reproductive system, which should also be taken into account in the diet for children 11 years old.

Another factor is that children who spend a lot of time staring at monitors of various electronic devices gain weight very quickly. The task of parents is to reduce this time as much as possible by keeping the child active in sports, dancing, and other activities that require mobility. Often this is enough to normalize the child’s weight.

Features of anatomical and physiological development - a period of increased growth (extension) from 10 to 12 years and a period of intensive increase in body weight (rounding) from 8 to 11 years, are individual for each child. So there is a high probability that the body, which was rounded at the age of 11, will stretch out later, during puberty, and the question “how to lose weight for an 11-year-old child” will lose its relevance for a short period.

In some cases, it is enough for parents to prohibit snacking between meals and eating at the computer. Eliminate high-calorie foods and dishes that do not contain nutrients from the children's diet:

Fried potatoes, chips;
Sausage, frankfurters;
Pizza;
Dumplings;
Cakes, buns;
Mayonnaise;
Sweet carbonated drinks.

After some time, after the introduction of such restrictions, the child will stop asking: “How to lose weight at 11 years old?”

Should you lose weight at 11 years old?

It’s not difficult to figure out how to lose weight for an 11-year-old child. Let’s answer the question whether it’s worth doing this at all. The structure and principles of functioning of a child’s body are significantly different from an adult’s. And parents who are planning to help their child should make sure that they are not in too much of a hurry. We start from the following aspects.

By the age of 11–12 years, girls begin their first menstruation. Impacts on weight “from the outside” for the purpose of weight loss are undesirable. If the moment is not taken into account, the risk of hormonal imbalance increases. Not pathological, but an unpleasant situation. A sharp weight gain is triggered by the onset of puberty, the pelvis expands and the mammary glands develop. This is normal, and losing weight due to “growing up” is unwise.
There are no strict standards regarding how much a child should weigh. Doctors offer a conditional range of “normal” weight for an 11-year-old girl: from 44 to 48 kg, regardless of height. Minor deviations are not a reason to purposefully adjust body weight. You need to think again before you start losing weight.
If you still decide to seriously engage in weight loss, you will have to go to an appointment with an endocrinologist. The doctor will determine whether it is safe for your child to lose weight. Not a pediatrician or nutritionist, but an endocrinologist will more accurately understand the issue. More often than not, the fears of the girl and her parents are not confirmed. The endocrinologist does not detect obesity requiring treatment.

By objectively assessing the situation, it will be possible to more accurately determine whether the girl really needs to lose weight. Most likely, the situation is not so bad as to begin full-fledged treatment for obesity. But you can take useful actions that will allow the girl not to worry about weight in the future. Preventive measures are simple and effective.

How to lose weight for a 10 year old child at home

It is worth understanding that miracles do not happen

How to lose weight for a 12 year old child

There are a huge number of myths about losing weight at home. It is worth understanding that miracles do not happen. Losing weight is not a matter of one day or week. First of all, this is the result of painstaking and hard work not only of the child, but also of the parents.

Attention! The approach must be comprehensive.

The most important components:

diet;
rational physical activity;
general health measures.

Special diet

Since we are talking about a growing organism, it is necessary to take into account all its age-related nutritional needs.

Important! A child should not starve, this slows down growth and development.

The simplest way is to eliminate simple carbohydrates from the diet and reduce the consumption of trans fats. These include confectionery, baked goods, and various fast foods. These restrictions will not cause harm, but, on the contrary, will help normalize blood sugar levels.

A more complex approach is to calculate calories and all nutrients. A ten year old child needs 1600-1800 kcal to lose weight. The ratio of nutrients should be as follows: proteins - 1, fats - 1, carbohydrates - 5. When converted to grams, this is about 60 g of protein, 27 g of fat, 300 g of carbohydrates.

Attention! Carbohydrates should be complex.

The diet should be varied and include different food groups. The best sources of protein are:

low-fat fish;
bird;
beef;
rabbit;
eggs;
cottage cheese (you should avoid eating low-fat cottage cheese, since the protein from it is less absorbed by the body).

It is necessary to limit the consumption of fatty meat, mainly pork and some parts of beef. This is heavy food for a child’s body, and besides, these varieties contain a huge amount of fat.

The diet should be varied

Sources of carbohydrates:

cereals: buckwheat, barley, oatmeal, pearl barley;
rye or bran bread;
durum wheat pasta.

Complex carbohydrates should predominate in the diet; simple ones can include unsweetened fruits and berries: apples, citrus fruits, raspberries, blueberries, currants.

Attention! Parents need to pay attention to the fact that simple carbohydrates can be found in hidden form in various products: yogurt, sausage, loaf, various sauces and ketchups.

It is better to reduce your consumption of such foods.

Sources of fatty acids:

olive oil;
red fish;
nuts;
avocado;
butter.

Unlike adults, children should not exclude butter from their diet. It contains fat-soluble vitamins and promotes growth and development. It is not recommended to indulge in nuts and seeds: they contain a large amount of fat.

Important! The daily norm is 5-10 hazelnut kernels or 2 walnuts.

Eating fresh vegetables is also recommended. They contain a large amount of fiber, which has a beneficial effect on the digestion process. It is necessary to exclude or limit the consumption of fried and smoked foods. The best cooking methods: boiling, stewing, baking.

You should include hot liquid dishes in your diet: soups and borscht. They contain a small amount of calories and give a feeling of fullness.

Meals should be fractional: 5-6 times a day. It is recommended to reduce the amount of carbohydrates at the last meal. It would also be appropriate to take a multivitamin. They will help the body cope with dietary restrictions.

Sample menu for the day:

Breakfast: oatmeal with milk, a little honey and butter.
Second breakfast: one medium apple or 2 tangerines.
Lunch: borscht with sour cream, steamed turkey cutlet, 2 tablespoons of boiled buckwheat, vegetable salad.
Afternoon snack: 100 grams of cottage cheese and banana.
Dinner: two-egg omelette and vegetable salad.

Set of exercises

How to lose weight at 10 years old at home, with the help of physical activity? In fact, there are no specific exercises. All physical efforts are aimed at maintaining muscle tone and training endurance. Classes should be regular: at least 2-3 times a week. Their duration should not exceed 45 minutes. If the child is outside, then sports games are an excellent alternative to training. Cycling is also good for your health. This will lift your mood and help burn extra calories. Outdoor exercises are several times more effective. This is explained by the fact that oxygen is needed to activate the breakdown of fat.

Set of exercises

If a child trains at home, then it is necessary to ventilate the room before training. Home classes have a number of advantages: they are free, you don’t have to leave the house, and they help bring the family together.

Complexes of exercises can be different. Preference is given to active training with light loads.

Important! Excessive stress on the joints is unacceptable. An overweight child is at risk for early onset of arthritis.

Example workout:

Walking in place (to warm up muscles) - 5 minutes.
Warm-up (various movements in the joints, raising arms and legs, bending, exercises aimed at stretching muscles) - 10 minutes.
Jumping - 3 min.
Squats - 2 min.
Knee lunges - 3 min.
Push-ups - 2 min.
Static exercises (“plank”) – 1 min.
Exercises with dumbbells - 9 min.

In order not to wonder how to lose weight at 10 years old, it is necessary to prevent excess weight. First of all, you should find out the cause of obesity. If it is medical in nature, then treatment is necessary.

Attention! If these are psychogenic disorders, then it would be best to take the child to a child psychologist.

If the reason lies in overeating, then you should limit the amount of food you eat and exercise. The following will be useful as prevention:

hardening;
cold and hot shower;
taking vitamins (deficiency of some microelements provokes appetite).

It is also necessary to eat frequently and in small portions and engage in physical activity.

Parents must remember: their sacred duty is to take care of the physical, mental and moral well-being of their children. Losing weight in childhood is a complex and long process that a child cannot cope with without the help of his family (and in some cases, doctors).

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Causes of excess weight in girls

To identify the main directions of weight correction, it is useful to first understand the reasons leading to weight gain. The mass often increases due to physiological changes. A natural situation, but not the only one. It is necessary to learn about other reasons leading to dangerous obesity.

Passive lifestyle. A common problem. Physical activity is an essential component of a child's development. If, instead of active games, sports classes and dancing, a girl spends mainly time on the computer and other “sedentary” entertainment, problems with her figure will definitely appear. The solution is to send my daughter to a place where she won’t have to sit. The girls enjoy dancing, going to the pool, and playing tennis. Two or three classes a week are enough, and your figure will definitely take shape.
Poor nutrition. The metabolism of children is a special issue. Some children may eat fatty junk food, but this will not affect their figure. For some, on the contrary, a diet that is modest in calories can cause a situation close to obesity. The difficulty is that the child cannot be put on a low-fat diet. It is necessary to exclude fast food, chips, and soda. They contain harmful calories that do not help development, but are deposited in the form of extra pounds.
Emotional and psychological problems. Children do not know how to cope with stress on their own. And there are many stress factors in their lives. From a low grade (for example, a “B” instead of an “A”) to a “sideways” glance from a peer. The methods for eliminating stress in girls are the same as in adult women. Mainly “seizing”. We need to help the child cope with his worries in order to eliminate the risk of weight loss.

Now let’s get a complete picture of the weight loss of an 11-year-old girl. It is necessary to act depending on the reason that caused the gain of excess body weight.

Nuances

It is advisable to gradually accustom your child to healthy and wholesome food, because right after hamburgers it will be difficult for children to fall in love with broccoli. To start, try to get your child to follow a few basic rules.

Do not eat at night (dinner should be no later than 19.00 and not very dense).
Have a hearty breakfast.
Do not eat at the computer or in front of the TV.
Avoid snacking on sweets, chocolates, etc. If a child gets hungry between meals, he can eat any fruit, vegetable salad or fermented milk product.
Avoid fried foods. It is preferable to steam, boil or bake foods.
Don't eat at fast foods.
Do not eat salads dressed with mayonnaise (for starters, you can at least switch to diet mayonnaise).

It is also important to normalize a child’s weight by consuming enough fluids. The daily requirement of water for a healthy child’s body is 30 ml per 1 kilogram of weight. Of course, you need to drink clean water, not sweet soda. By the way, it is also advisable to drink tea, cocoa and other hot drinks without sugar. Of course, this will be difficult for the child, so try to at least gradually reduce the amount of sugar added to the cup.

The first breakfast should be about 25-30% of the total daily diet, the second breakfast - about 10-15%, lunch - 45%, dinner - 15%.

To prepare breakfast and lunch, use mainly protein foods (fish, eggs and meat), and for dinner - cereals and vegetables.

How to lose weight correctly

Let us emphasize once again that it is necessary to set a goal for a child to lose weight if weight gain is not caused by natural physiological reasons. If the effect conditions are met, the following “weight loss program” follows.

Nutrition correction

A girl cannot go on a full diet. It is enough to make a slight correction of the diet. The method is completely safe and will not cause unpleasant changes in the functioning of the body. Choose food according to your requirements.

The main step is to give up unhealthy foods. They are named above, but now we will list them in more detail: fast food, sweet carbonated water, semi-finished products (sausages, smoked meats, dumplings, frozen pizza), canned food, store-bought sauces and mayonnaise, desserts with a lot of cream.
Determine a sufficient number of meals. Yes, three meals a day is considered classic. To prevent the child from going hungry, with three meals a day it is necessary to make large portions. There is a danger that most of the nutrients will not be absorbed. And it is better to reduce portions by adding 2 additional snacks between meals. Nutrition will be evenly distributed throughout the day, and incoming nutrients will be absorbed normally.
Products and dishes. Carbohydrates consumed in the first half of the day: cereals, eggs (with yolk), legumes. Protein products (consumed all day) - meat without fat, dairy products (especially cottage cheese), fish, seafood (if they do not cause allergies). Vegetables are eaten all day. Especially if they are not heat treated. The child should have something hot for lunch. But no need to cook with rich broth! Fruits, including bananas, are suitable for snacking.

It is not easy to get a child to eat healthy foods. The only way out is to decorate each dish attractively. Girls especially like this. But it is undesirable to use seasonings with a spicy aftertaste. They stimulate appetite and make things worse for your figure.

Physical activity

Serious loads are undesirable. Try taking your child to a class. Not necessarily sports, but better – dancing. And it is advisable for the whole family to get out into nature more often and spend time actively.

Games of badminton, picking berries and mushrooms will introduce the girl to activity. It’s good if the child has friends with whom he can spend time on the playground in the yard. It is worth encouraging the desire for activity, and not trying to drive your daughter home.

Solving psychological problems

And the last component of losing weight is maintaining the normal psycho-emotional state of the child. So that an 11-year-old girl does not want to eat stress, she needs to relieve tension correctly. Spend more time together, talk about problems, unobtrusively help with advice.

At 11 years old this is not difficult. Later, when the girl enters adolescence, it will become harder. To maintain contact and not to lose trust, it is necessary to constantly remain a friend to your daughter until puberty.

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Girls 10 years old are already quite mature fashionistas, ready to spend a long time in front of the mirror. You should definitely take into account the fact that the requirements for children's clothes are very different from those for adult clothing.

At such a young age, girls have not learned to have complexes about their fatness, it’s not worth even talking about it. Around this period, girls develop a perception of themselves as women and their figure begins to form, so dresses for plus-size babies should not only be comfortable, but also give them self-confidence.

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