Eating habits should be established in childhood. If a child eats a lot of fatty or sweet foods, inevitably after a while he easily gains extra pounds. Obesity in children and adolescents requires a very different approach than in adults.

Principles

Given the structural features of the child's body and the functioning of all body systems, adult diets cannot be used. Children's psyche is very labile and significantly depends on age. Methods that will work for preschoolers are completely unacceptable for schoolchildren, and even more so for teenagers.

The only age in a lifetime when a person cannot become obese is the period from birth to the first feeding. The baby at this time receives nutrition only through the mother's milk. Breast milk is an excellent source of all nutrients, vitamins and trace elements in an ideal proportion for growth and development. It is 99.9% absorbed by the child's body.

After the introduction of complementary foods, the number of overweight children increases markedly. Mothers try to feed the baby as much as possible. Many explain this by saying that they want to finish breastfeeding faster, because the baby is already receiving complementary foods. This is a fundamentally wrong belief.

All pediatricians in their opinion are unambiguous on the issue of breastfeeding. The longer you breastfeed your baby, the less sick he will be and also the less he will be at risk of obesity. Complementary foods up to 8 months are only auxiliary sources of nutrients, giving leadership to breast milk. Only closer to the first year of the child, you can reduce the number of breastfeedings and switch to eating regular foods.

All children's diets that are designed to reduce body weight are based on the same principles:

• Diet balance. The correct ratio of nutrients with the predominant inclusion of protein foods (up to 50% of the total diet).
• The fraction of food. It is set according to the age of the child. Children up to a year should eat every 2-2.5 hours. From a year to two - 5-6 times a day. From 2-3 years - 5 times a day. After three years - 4 times a day.
• Daily calorie content. It is also calculated using special tables (according to the age of the baby).
• The right combination of food Exclusion of foods that contribute to weight gain.

We take into account age

When drawing up a diet, be sure to pay attention to the age of your baby.

Children under the age of five are strictly prohibited from all types of weight loss. At this time, all body systems are still being improved and changed.

The abrupt cancellation of some foods in the diet of such a baby can lead to an imbalance of nutrients, which can negatively affect the metabolism as a whole. In the future, the child will have big problems: it is difficult to normalize weight if the metabolism has been disturbed.

If you observe that your child began to get fat at the age of 5-6, pay attention to what you give him to eat. At this age, harmful sweets and carbonated drinks should be completely excluded. A huge amount of sugar provokes sharp jumps in insulin, which can lead to obesity and even diabetes. All cakes, sweets and chocolates for overweight children are strictly prohibited! Only natural fruits and berries. Teach your child to eat them instead of dessert.

Children aged 7-8 should do more exercise. This time is the beginning of school. Previously, a more mobile child sits more at a desk and at home, doing homework. This leads to child inactivity and contributes to weight gain.

Be sure to send your child to the sports section. This will help increase the physical activity of the baby. After physical aerobic exercise, metabolism is activated, and extra pounds begin to literally burn out! Choose sections strictly according to the desire of your child. In no case do not force the child to attend classes against his will. It is better to choose a new sport that will appeal to him and will bring joy.

Children at 9 years old, 10 years old and teenagers usually spend a lot of time at the computer playing computer games.

The second important reason for weight gain can be an excessive love of fast food and fatty foods. Children of this age are very fond of various snacks and chips with bright salty flavors.

The abundance of flavorings greatly whets the appetite, and they can eat a huge pack in just a couple of minutes. Such nutrition, in combination with hypodynamia, contributes to the laying of extra centimeters on the hips and abdomen.

Contraindications

If you are going to choose any diet for weight loss, be sure to consult your doctor. A child may have various diseases in which losing weight will simply be dangerous to health.

Among the frequent contraindications for weight loss:

• Exacerbation of chronic diseases of the gastrointestinal tract(chronic gastritis, colitis, enteritis, pancreatitis and many others).
• Cardiovascular diseases(arrhythmia and other cardiac arrhythmias). In such cases, the diet is prescribed by a cardiologist.
• Diabetes mellitus type 1. In this disease, endocrinologists prescribe insulin injections. It has a lipotropic effect, that is, it breaks down adipose tissue. Children with diabetes are strictly forbidden to use any kind of diet. They use a special system for counting carbohydrates and bread units.
• Malignant and benign tumors. In such cases, a sufficient supply of nutrients is very important to strengthen the immune system. The use of conventional diets is prohibited, only special medical nutrition prescribed by an oncologist.

Is extreme weight loss harmful?

Losing weight quickly, especially rapidly, is strictly forbidden for a child's body! To lose weight quickly without harm to the body will not work under any circumstances. The breakdown of fat is slow.

In a month, when using diet and exercise, only 1-2 kg of fat can burn. Everything else is water or muscle. Restoring lost muscle tissue is much more difficult than losing it.

It is important to remember that you need to lose weight at home slowly but correctly. Be patient and support your baby at all stages of losing weight.

Types and types of diets

All diets can be conditionally divided into several types:

• Low-calorie. They mean reducing the daily caloric intake. The body perceives a calorie deficit as a stress reaction and begins to activate all forces in order to maintain the desired level of energy. Fat depots become an excellent source of energy. With a decrease in calories, the child loses weight.
• Monotonous low-calorie. These diets include eating the same foods for a long time (for example, only buckwheat or cottage cheese). Such diets are strictly prohibited for use in childhood. 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 mono-diets, be sure to consult a pediatrician or endocrinologist.
• Proper healthy eating. Includes fractional meals every 3-3.5 hours (only allowed products). All fast food, sugary sodas, fatty and fried foods, chocolate bars and chips are strictly prohibited. Such food should include a lot of healthy protein foods, cereals, fresh fruits and berries according to the season, an abundance of vegetables.

Sample menu for the week

Monday

Breakfast: Homemade multigrain cereal granola with milk.

Lunch: Banana.

Dinner: Vegetable soup with chicken. Tomato and cabbage salad dressed with yogurt.

Afternoon snack: A glass of low-fat yogurt.

Dinner: Beijing cabbage salad with herbs and turkey meatballs.

Tuesday

Breakfast: Cottage cheese with dried fruits.

Lunch: A handful of walnuts.

Dinner: Soup with mushrooms and vegetables.

Afternoon snack: Rice pudding with pear.

Dinner: Hake meatballs with cucumber and tomato salad, buckwheat garnish.

Wednesday

Breakfast: Fruit salad with whole grain crackers.

Lunch: Apple.

Dinner: Vegetable and turkey soup.

Afternoon snack: Grated carrots with raisins and yogurt.

Dinner: Baked chicken with fresh vegetable salad.

Thursday

Breakfast: Cottage cheese with dried apricots.

Lunch: Dried fruits and green tea.

Dinner: White fish quenelles with boiled rice.

Afternoon snack: Low-fat kefir.

Dinner: Chicken with cabbage salad.

Friday

Breakfast: Kiwi oatmeal cupcakes.

Lunch: Pear.

Dinner: Chicken balls with tomato salad.

Afternoon snack: Low-fat cottage cheese with yogurt and strawberries.

Dinner: Braised cabbage and chicken cutlet.

Saturday

Breakfast: Buckwheat flakes with boiled quail eggs.

Lunch: A handful of almonds.

Dinner: Tomato salad with veal meatballs.

Afternoon snack: Grated carrot with green apple.

Dinner: Poached white fish with boiled rice.

Sunday

Breakfast: Homemade granola with berries

Lunch: Low-fat kefir.

Dinner: Mushroom noodles with cucumber salad.

Afternoon snack: Kiwi.

Dinner: Cabbage and turkey salad.

Is it worth taking vitamin complexes?

The appointment of any vitamin preparations should be carried out only by a pediatrician. Children do not need to take vitamins on a regular basis. Even during weight loss, with proper nutrition, a sufficient amount of all the necessary vitamins and minerals is supplied.

Vitamin complexes should be taken only during colds. This will help strengthen the immune system and prevent infection.

How to stimulate a child?

Forcing a child to follow a diet is an absolutely stupid and completely pointless exercise. The psyche of children under 5 years of age is designed in such a way that they copy the behavior of adults and peers. They do not yet realize why and how this happens, but in their behavior they are guided by what they have seen.

If it is customary in the family to eat the wrong and unhealthy foods, to get involved in fried and fatty foods, then the child perceives this food as tasty. Explaining to children what is useful is a super-impossible task! Doing this is not worth it. Just show by example that wholesome healthy food can be delicious. If you have a salad and a piece of lean poultry on your plate, instead of a fried pork cutlet in oil, the child will eat the same way. Eating habits are best inculcated from early childhood.

Often parents do not know how to put a child on a diet. There is no need to put anyone anywhere! Just revise your baby's nutrition by adding the right and healthy foods to the diet. Throw away all prepared semi-finished products and meat sausages from the refrigerator. Cook the baby yourself, do not add a lot of oil when cooking. Bake or cook in the oven. Instill healthy eating habits in your child (starting at an early age). In this case, the problem of obesity will be irrelevant for him.

How to help psychologically?

Support your baby at all stages of losing weight. He is a great fellow that achieves such results. Reinforce the positive attitude with small gifts. Focus on your child's interests. If the kid loves to draw, give him beautiful coloring books or a set of paints for the dropped kilograms. In a word, whatever he likes!

Come up with a "reward system" with your child. You can even print it out and hang it on your fridge. For every 2 kilograms - a trip to the cinema, for every 5 - a visit to the zoo. This will help you get closer to your child and gain their trust.

Exercises to help

An excellent option in the process of losing weight is exercise. If the child does not want to go to the sports section or he is rather closed in himself and prefers to be at home more, then you should do the exercises at home.

For children, it is better to choose all the exercises from the practice of physical therapy. They are safe, were designed specifically for babies and definitely will not harm the small body.

A few simple exercises to remove the stomach:

1. Ask the baby to lie on the floor. Put a special mat under your back first. It should be soft enough, but at the same time elastic, so that the baby does not hurt his back. Legs bent at the knees, hands behind the head. On the exhale - raise the body to the knees. The head, back and neck form one straight line. On inspiration - return to the starting position. You need to do 2 sets of at least 15 times.
2. Starting position standing. Hands on the belt. The back is straight. While inhaling, the baby should pull the stomach in and hold the breath. Count to 5, then exhale sharply. Repeat 10-15 times in two sets.
3. Exercise for oblique abdominal muscles. Starting position - lying on the mat. Legs bent at the knees, hands behind the head. On exhalation, the baby raises the body and makes an inclination to the right leg. On inspiration, it returns to its original position. Then the tilt to the left leg is repeated in the same way. Do 15 times in each direction.

Termination

As the ancients said, diet is a way of life. This is true. Any proper nutrition can also be called a diet, only therapeutic. The use of such proper nutrition throughout life will help maintain not only normal weight, but also health (this way a person will not accumulate a lot of chronic diseases).

• Necessarily control your diet baby. Make a menu in advance, preferably separately for each week. Follow all the principles of proper nutrition. Don't forget to split your meals by time. To lose weight, the baby should eat at least 4-5 times a day.
• Include more vegetables and fruits in your diet. They have a low calorie content, but perfectly saturate. In combination with protein foods, they give the body energy for a long time and without a feeling of heaviness.
• Follow that how much liquid your child drinks. Often, with a decrease in water intake, the metabolism slows down noticeably. Products are poorly excreted from the body, which contributes to a more pronounced weight gain.
• Instill a love of physical activity your baby since childhood. For a child, classes should become a habit - how to brush your teeth in the morning or wash your hands before eating.
• Form the right eating habits. Show by your own example that wholesome and healthy food is extraordinarily tasty. Do not keep high-calorie chips and sugary soda at home. Only healthy foods should be in your refrigerator.
• Be your child's friend. This will help you more easily motivate him during weight loss and achieve good results. Replace the habit of eating unhealthy foods with others - for example, going out with the whole family to nature or visiting the pool or water park.

A diet for children should be selected strictly individually, taking into account the existing characteristics of the body and chronic diseases. Gradual weight loss over several months will help to lose the accumulated pounds and improve the health of the baby. The main thing in any weight loss process is a positive attitude and patience.

A sedentary lifestyle is a problem for people all over the world. It affected not only the adult population, but also children. The development of technology has adversely affected the physical development of the younger generation, they are increasingly sitting at home at game consoles and computers instead of mischievous entertainment on the street.

The fullness of children is treated condescendingly. Parents should pay attention to noticeable excess weight. Children mostly lead an active lifestyle, run, jump, frolic. Extra pounds have nowhere to come from.

Have you noticed that something is wrong and want to eliminate doubts? Contact your pediatrician. He will compare the standard indicators of the ratio of height and weight with the parameters of the child, take into account the individual characteristics of the body and send for tests.

You can determine that a child is overweight at home. Find out your weight, height, age and wrist circumference. The last item is optional. Open the table of the ratio of height and weight for boys and girls at this age and analyze. There are online calculators on the net for calculating the body mass index (this is a coefficient that characterizes the degree of weight compliance for a particular person). If the indicator falls below the value of 17.9, then the child urgently needs to get better. A BMI value of 18 to 24.9 shows that the body is in a normal state and does not need to be changed. Scores of 25 and above indicate overweight. A doctor's consultation after taking the tests will give a more accurate answer than online calculators and standard tabular data.

The culprit of unhealthy fullness are malfunctions of the thyroid gland and hormonal disorders. Then medical attention and long-term treatment is required.

Causes of the appearance of the abdomen in children from 7 to 12 years

The causes of excess weight in children are malnutrition and an inactive lifestyle. It is also possible the occurrence of diseases associated with the gastrointestinal tract.

5 reasons for the appearance of the abdomen in children:

1. Wrong nutrition.

Remember what the child ate per day? In the absence of serious health complications, a boy of 10 years old can lose 2-3 extra pounds on proper nutrition. Starving a child is not necessary and harmful. To get rid of your belly, eliminate or cut back on sweets, fast food, sodas, chips and crackers, seeds, nuts, fried foods, especially potatoes, mayonnaise, desserts, and baked goods.

1. Sedentary lifestyle.

Children love to eat delicious food, but compensate for the calories with sports, games and walks. How does the child spend their leisure time after school? Goes to play football on the field, or hangs the whole evening in front of the monitor behind the tanks? If you are inclined towards the second option, then immediately send the child to the section that is interesting for him.

1. lifestyle of parents and other family members.

Does your family suffer from being overweight? How often is high-calorie food prepared at home? Are you teaching your child to be active? Try to start changing your habitual way, cook healthy food, and the problem of how to remove your child’s stomach will be solved by itself.

1. Psychological problems.

Because of stress, children, like adults, can also overeat. Perhaps you should not torment me with diets and hospitals, but talk frankly. The grain of the problem may lie in the persecution of classmates, the lack of attention of the mother. Schoolchildren can poison those who have noticed the presence of a belly, shouting after "Hey you, fat." Do not let the baby close on the complexes.

1. Problems with the thyroid gland or hormones.

When an illness occurs, diet and sports will not help. It is necessary to purposefully take tests, check the stomach, consult a doctor, select individual treatment.

Exercises for boys and girls

Exercises for the press, sides and thighs, which will help a child at the age of 10 quickly remove the stomach and lose weight:

• No. 1 Bicycle

Take a supine position, raise your legs at a right angle to the surface, bend them at the knees and perform rotational movements, as when riding a bicycle.

• #2 Pushups

You can do it in different forms, leaning on a table or floor. It is important that during the exercise, a child of 7 years and older strongly strains his stomach and pulls it in, otherwise only his arms will swing, and excess fat will remain untouched.

• #3 Book

Take a prone position, simultaneously raise the body and outstretched legs towards each other. You need to try to reach your feet with your hands. This is a difficult task for a child, especially for girls, but it will help you lose weight quickly. If you do it regularly, then the press and beautiful outlines will soon appear.

• #4 Slopes

Stand up straight and alternately tilt your upper body forward, backward and to the sides. Exercises work out all the muscles well, burn excess fat in the abdomen and contribute to the appearance of the waist.

For a month of daily activities, a child of 11 years or less will be able to lose weight and become confident. The main thing here is regularity. No need to press on the child, forcing him to do many repetitions. In sports, you need to puzzle over what exercises to do. Quality and correct technique are important. To burn fat, you need to slowly work out the problem area. Inside you should feel a pleasant warmth and tension.

How can I remove the stomach of a girl 9 years old and older? She will like dance circles, gymnastics, figure skating, swimming. Boys are fond of wrestling, acrobatics, athletics and other active sports. In order to captivate a child, no effort is needed; in a group of the same children, he will quickly get involved, will try to keep up and fat on his stomach will quietly disappear.

If you cannot exercise for health reasons, then spend more time outdoors along with a sparing diet. Hours of walking, outdoor games with a ball give a good load on all muscles and start the process of burning fat. Teach your child to be mobile and sociable.

Diet and diet

When choosing a way to lose weight for a child of 8, 9 or 10 years old, combine proper healthy nutrition and active exercise. The new menu should be made taking into account the characteristics of the child's body, so that there is no shortage of nutrients.

What foods should be included in the diet? The plate should contain fruits, milk, bakery products, fish, vegetables, meat. Yes, all this food is high-calorie, contains carbohydrates, but not restriction, but the correct distribution of food into separate portions and meals, will help to remove fat, and, accordingly, the stomach of a growing organism. Between them, you need to include time for exercise and physical activity.

Optimal diet:

• small portions 4 times a day;
• breakfast should be 25-30% of the total food;
• for the second snack up to 10-15%;
• make a satisfying lunch in a percentage of up to 45%;
• 15-20% is given for dinner, contain a large percentage of protein.

For the last meal, you need to prepare dishes from cereals and vegetables. For lunch and breakfast, protein foods are eggs, meat, milk, fish.

Increase your water intake. In order to lose weight and maintain weight, a person must maintain the water balance in the body. If you drink little, then slow down the metabolism, fat will accumulate. Pure liquid and green tea can also be drunk during sports, after performing the next exercise. Do this in small sips so as not to cause dehydration.

What products are under lockdown? How to remove the belly of a child? Stop using it with him:

• fatty, fried foods;
• sweet carbonated drinks;
• fast food;
• flour products;
• sweets.

Instead of chocolate and sweets, you can eat fruits, drink freshly squeezed juices. Ideal dried fruits. These products are the main assistants of the digestive system.

How to quickly remove the stomach from a son or daughter is the wrong question. Look, the answers are how to normalize nutrition, improve health and accustom to sports, then the problem will disappear by itself.

How to help your child lose weight is a question of concern to many parents. Excess weight in children leads not only to numerous physical diseases, but also to serious emotional problems.

If left untreated, obesity will not magically disappear. It is necessary to take action as soon as possible. For parents, this often means struggling with their own habits, diets, and weaknesses.

What contributes to childhood obesity

• irregular eating habits;
• snacks between meals, sweets and salty snacks;
• replacement of full-fledged foods with fast food-type dishes;
• low consumption of vegetables and fruits;
• eating refined foods: white wheat bread, light pasta, white rice, small cereals, sugary cereals;
• low consumption of whole grains, cereals, wholemeal bread, cereals, bran, brown rice, and dark pasta;
• too large portions of food;
• high consumption of confectionery products, such as: sweet buns, cakes, cookies;
• preference for sweet carbonated and non-carbonated drinks;
• low consumption of milk and dairy products;
• low physical activity;
• stress, emotional problems of the child (compensated by food);
• lack of interest on the part of parents and wrong eating habits taken from home.

Diet for weight loss for a child should not be strict and low-calorie, since such an action may be dangerous for normal psychophysical development. In childhood, the body must have the right amount of energy and nutrients.

If a child is struggling with excess body weight, it is worth reviewing the diet and starting to gradually introduce the following changes:

• Regular consumption of small meals, 4-5 meals a day.
• Consuming breakfast at home before class. It is also worth packing your child with a second breakfast (the one he likes, but from healthier products), as this is the most important meal of the day.
• Increase the share of fresh vegetables and fruits in the diet with colorful sandwiches, smoothies, fruit salads.
• Limit the consumption of fatty meats (pork, beef), in favor of white meat - poultry and fish.
• Replace white bread with dark or made from rye flour; replace sweet carbonated drinks with mineral water with the addition of lemon / orange juice or other fruits and herbs (mint, lemon balm).
• Do not replace the meal with sweets and salty snacks, or fast food dishes.
• Limit snacking between meals.
• Cook with your child homemade sweets from dried fruits, cereal flakes and whole grain flour, honey, agave syrup, berries.
• Try new recipes, like homemade chicken burgers with a whole grain bun full of fresh vegetables.

To change eating habits, it is worth instilling self-control in a child. He can write down various new dishes in a special diary or draw what was eaten during the day. Thanks to such information, in the future, in consultation with a nutritionist, you can look for errors and find a solution.

Moreover, include physical activity in your daily routine which will be the most attractive for the child. If the kid does not like to run, but feels great on a bicycle, it is worth giving him a gift that the child will enjoy using.

How to lose weight for an obese child

Changes in diet should be introduced gradually into the diet of the child, so that there is time for their proper adaptation and the possibility of conscious application.

Weight loss doesn't have to be drastic. It is preferable to increase physical activity and change the quality of nutrition. It is worth praising the child every time he manages to overcome the desire to consume a sweet snack.

If there is such a need, it is better to seek the advice of a psychologist who will help the baby adapt to a new situation.

It is important to talk with the child about how he feels when changing his usual lifestyle, what he has to cope with especially hard and what comes easier, what dishes he likes and which are not attractive to him.

Some simple rules for parents

• Don't force your child to eat if he doesn't want to.
  Sometimes it may seem to us that the baby ate little food and left the table hungry. But this is not so, which means that this is quite enough for the child's body, and by forcing you to eat everything, you yourself provoke the child to overeat habits. The stomach tends to expand. And if your child does not refuse food, but gladly eats everything that is put and asks for supplements, it would be time to reduce the portions.
• Food shouldn't be a comfort.
  When a child is upset, don't give him candy., it will become a habit, just talk to him, calm him down. The baby needs your attention first.
• Are you wondering how to help your child lose weight in a week?
  No way! A strict diet is a huge stress for an adult body, let alone children. In order not to harm your health, you need to lose weight moderately, while taking with food all the necessary vitamins and minerals, not forgetting about moderate physical activity, only discipline will help achieve the desired result.
• Be an example.
  Children always want to be like adults. If mom and dad lead a healthy lifestyle, eat right, play sports, prefer an active lifestyle, watch their figure, then it is unlikely that their child will be obese. You must understand that only you are to blame for the fact that your baby is overweight. It's time to pull yourself together and change the way of life for the sake of the child for the whole family.
• No restrictions.
  As you know, forbidden fruit is sweet. Forbidding the baby to eat his favorite chips, chocolates, sweets, you only provoke diet breakdowns. Diet refers to proper nutrition, not starvation. Explain to your child what it is for, how his life will change. If the child does not want to completely abandon harmful foods, you need to reduce their consumption to a minimum. Agree that the chips can be once a week, and it is not necessary to take a large pack, it is quite possible to get by with a small one to treat yourself, but at the same time not harm your health and figure.
• Love for sports.
  Even if you reduce the number of calories consumed, but constantly sit in front of the computer, the weight will go away very slowly, in order to lose weight, the child needs to move. more often get out into nature, play outdoor games, give sports gifts,(rollers, bike, skis, skates, etc.). And it is best to send the child to the sports section, where he will not only lose weight, but become strong, resilient, purposeful, gain willpower.
• It is impossible to force a child to lose weight.
  You need to explain how important this is for him, cheer up the baby, say that he will definitely succeed, and that you will fight together.

Obesity or being overweight

This concept should not be confused with overweight, as overweight is a less serious problem, since it is characterized by a small excess of adipose tissue, which is easier to get rid of by implementing the principles of proper nutrition.

In childhood, obesity is diagnosed when the child's BMI is above 30 kg/m²

Why childhood obesity is dangerous

• Diabetes.
• Heart problems: arrhythmia, high blood cholesterol.
• Problems in the work of the gastrointestinal tract: poor digestion, the risk of gallstones.
• Change in posture, development of flat feet.
• Low immunity.
• Problems in sexual development. In overweight girls, menstruation is disturbed, in a boy, obesity can lead to underdevelopment of the genital organs.

Every overweight child has a lot of psychological problems. Offensive nicknames, constant ridicule from peers, unwillingness to be friends with a fat man - all this leaves an indelible mark on the child's psyche.

It is especially difficult for girls who have a desire to be attractive in their blood. Then the parents begin to think about how to help the child lose weight.

To make it easier for a child to endure ridicule in a team and avoid psychological problems, he needs the support of adults. Your task is to explain to him that childhood obesity is just a disturbed ratio of weight and height, but since the child is constantly growing, this is a temporary problem that can be easily corrected, and you will help him to do this.

How to help a child lose weight should be known to all parents whose children are overweight. Only you can take matters into your own hands and guide your child on the right path. Spending time together strengthens family ties, the support of parents is very important and gives strength to move on in overcoming the problem.

A diet for a girl should be satisfying, healthy, balanced and, of course, tasty! A nutritionist advises how to choose a diet according to age, as well as according to the taste preferences of the child.

Girls from childhood strive to have an ideal figure, the parameters of which are imposed by modern society, especially the modeling business. For this reason, many of them independently limit themselves in food, not taking into account the objective indicators of their own weight and depriving the growing body of what it needs. But the diet for a girl who really suffers from excess weight should be completely balanced in terms of a set of nutrients and all useful elements. Moreover, it is necessary to reduce the calorie content of the diet solely on the basis of anthropometric studies, since the dissatisfaction of a child or teenager with their figure may be completely unreasonable.

Features of losing weight girls

Metabolic processes in a child's and teenage body proceed faster than in an adult. Therefore, for a certain period of time, it is much easier for a girl to lose weight than a woman. The main thing is to have the desire and support of parents. First of all, you need to determine whether there is really a need to use a diet or you can get by with optimizing your lifestyle, including diet, diet composition and physical activity. To do this, you need to correctly assess the level of physical development and set the correct body mass index.

The most accurate data can be obtained from special centile tables based on the age and anthropometric parameters of the child - height, weight, head and chest volume. All pediatricians use such tables, therefore, before applying the diet, the girl needs to visit a doctor to find out the real presence of excess weight or to make sure that it is not.

For a general idea of ​​\u200b\u200bthe physical condition of the daughter, you can independently calculate the mass-height index (Rohrer index) by dividing body weight in kilograms by height in meters raised to the third power. For example, if a child with a height of 1.42 m weighs 45 kg, then 45 / 1.423 = 15.7.

The resulting value is interpreted as follows:

• less than 10.7 - insufficient physical development;
• 10.7 - 13.7 - normal;
• more than 13.7 - high.

In the example above, the child is slightly overweight. However, it should be borne in mind that these calculations do not include many individual characteristics of a child or adolescent organism, therefore, they allow only a very superficial assessment of physical development.

Attention! Determining the need for a diet for a girl, one cannot use the concept of body mass index, which is widely used in "adult" dietology. This indicator is absolutely inapplicable for children and adolescents, as it gives a distorted result.

In any case, the diet for the girl must be agreed with a specialist. On your own, you can only adjust the regimen and diet of your daughter so that he allows her to lose weight without a diet.

How to lose weight without diets

If the daughter has gained excess weight, it is not necessary to immediately impose severe restrictions on her diet. In most cases, for weight loss it is enough just to take a few measures to normalize the lifestyle:

1. Calculate the optimal caloric content of the daily diet in accordance with age.
2. Make food a necessity, not a pleasure, refuse harmful products - fast food, sweets, chips, soda, etc.
3. Monitor the diet - meals should occur at clearly defined intervals at least 6 times a day (3 main and 3 snacks).
4. Increase physical activity - walk more, walk, play in the yard, play sports.
5. Establish proper nutrition and an active lifestyle for the whole family to set an example for the child.

For daughters in any endeavors, the psychological support of their parents is very important, especially if they cannot lose weight quickly. Therefore, it is necessary that adult family members show interest in this process and in every possible way encourage the new good habits of the child.

Power optimization

The energy value of the daily menu for children and adolescents is set individually, taking into account the correspondence of weight to age. In any case, the amount of the main macronutrients should be in the following ratio:

• proteins - 15–20%;
• fats - 30%;
• carbohydrates - 50-55%.

Meals should be performed in 6 doses:

• first breakfast - 20% of the daily diet;
• lunch - 10%;
• lunch - 30%;
• afternoon snack - 10%;
• dinner -15%;
• late dinner - 5%.

Dishes for breakfast and lunch should contain more proteins (meat, fish, eggs). It is better to have dinner with cereals, vegetables, dairy products.

Another important indicator of the optimal children's diet is the daily amount of food. It also depends on age:

• for girls 7–10 years old, 2100–2300 g of food per day is required;
• for 11–15 years old - 2400–2700 g;
• for girls 16–17 years old - 2800–3000 g.

At the same time, the calorie content of the diet should remain within the following limits:

• 7-8 years - 1800-1900 kcal;
• 9–12 years old - 2000–2300 kcal;
• 13-17 years old - 2400-2800 kcal.

In the diet and total calories, it is imperative to take into account meals at school. At the same time, schoolgirls studying in the first shift should have full breakfasts, in the second - full afternoon snacks.

Important! Gaining the required volume and caloric content of the diet for a girl, one should achieve the maximum variety of products. Each of them contains a unique set of vitamins, minerals, amino acids, micro and macro elements necessary for a growing organism.

To normalize nutrition and lose weight, it is necessary that the child refuses to visit cafes, buy fast food, sweet soda, nuts, chips and other junk food with an increased amount of fast carbohydrates and trans fats. The menu should consist of wholesome natural products and homemade dishes. The most suitable are:

• vegetables fresh, baked or stewed;
• cereals, primarily buckwheat and oatmeal;
• dairy and sour-milk products;
• lean meats and fish;
• eggs;
• seafood;
• bran or whole grain bread.

In addition to the junk food mentioned above, you also need to abandon products made from white flour, sweets, and dishes fried in fat. Moreover, it is recommended to do this not only for the time of losing weight, but also for the rest of your life.

Increased motor activity

It is very important for overweight girls to move more. Through physical activity, you can increase the consumption of calories and ensure a quick loss of extra pounds. To do this, it is not necessary to regularly visit the gym or exhaustingly train at home. A minor lifestyle change will suffice, involving the following actions:

1. Whenever possible, walk and use the stairs rather than the elevator.
2. Do not skip physical education classes without a medical indication.
3. Spend more time outdoors, playing outdoor games or taking walks.
4. Visit the pool or sports section.

If excess weight is not pathological, it is quite possible to lose it by normalizing nutrition and increasing physical activity. When these activities do not help, it is recommended to pay attention to special diets for age, which will help you lose weight quickly and safely.

Diets by age

Weight loss in children and adolescents should be gradual, since sudden weight loss is dangerous not only for the development of all kinds of chronic diseases, but also for hormonal changes. Adhering to the correct dietary diet, on the contrary, along with extra pounds, you can get rid of many teenage problems - acne, irritability, chronic fatigue. To do this, a diet for a girl should not be too hard, balanced and must be age-appropriate.

7 years

The organization of the diet of 7-year-old girls is associated with certain difficulties. At this age, they become selective in food, which requires careful consideration of the children's menu, taking into account both the degree of usefulness of the products and the daughter's taste preferences. An even more scrupulous approach needs a diet for a girl who needs to lose weight. After all, food must meet an additional requirement - to have sufficient calories to provide the child with energy, but at the same time not exceed the established consumption limit in grams and calories.

For a day at this age, approximately 2100 g of food is required, the energy value of which should be 1800 kcal. An example menu that meets these requirements might be:

• breakfast - 250 g pasta with grated cheese (240 g / 10 g), bran bread sandwich with butter (50 g / 5 g), 150 ml tea with milk;
• lunch - fruit salad with yogurt (200 g / 100 ml) or separately fruits and yogurt in the same amount;
• lunch - 50 g of squash (eggplant) caviar, 150 ml of meat broth soup, 80 g of fish fillet or cutlets, 70 g of mashed potatoes, 30 g of green peas, 50 g of whole grain bread, 150 ml of warm water with lemon juice and honey taste;
• afternoon snack - 50 g of cottage cheese casserole, 200 ml of kefir, 100 g of fruit;
• dinner - 200 g of stewed cabbage in tomato and sour cream sauce, 50 g of bread, 150 ml of cocoa;
• before going to bed - 200 ml of milk with honey.

In the summer-autumn period, for breakfast, instead of pasta, you can cook bell peppers baked with cheese or apples with cottage cheese and raisins.

Children at the age of 7 are very fond of homemade cakes. In order not to deprive them of this joy during the weight loss period, you can bake something tasty and healthy 2-3 times a week - cottage cheese casserole, apple pie, oatmeal cookies. Any meal is useful to end with raw vegetables or fruits.

In order to develop the right eating habits for a 7-year-old schoolgirl, it is necessary to accustom her to a clear diet. With its constant observance, energy will flow and be spent in the body evenly, without being stored in reserves. An approximate meal schedule should be as follows:

• breakfast - 07:00-07:30;
• lunch (at school) - 09:30-10:00;
• lunch (at home or at school) - 12:30-13:00;
• afternoon snack - 15:30–16:00;
• dinner - 18:30-19:00;
• late dinner - until 21:00.

When compiling the menu, you must be guided by several recommendations:

1. Breakfast should become a mandatory component of the diet of girls of this age. It should include a sandwich with butter, tea or cocoa. But it is impossible to force a child to eat by force, since overeating and a full stomach will negatively affect the learning process.
2. Snacks for school lunch should be packed in an airtight container, not a plastic bag. Whole grain bun, sandwich, banana, yogurt are best suited for this.
3. Lunch should consist of the first (soup), second (meat or fish dish with a side dish), vegetable salad and compote. Usually such a set is offered in the school cafeteria, but it must also be prepared at home.
4. Healthy homemade cakes with milk or kefir are suitable for an afternoon snack. Whole fresh fruits, salads and smoothies are also good choices.
5. Meals for dinner should be light and not repeat those that were consumed during the day. To do this, you should know the menu of the school cafeteria to avoid repetition. It is recommended to steam dietary meat or fish with a side dish of vegetables or cereals, as well as a steam omelet with vegetable additives.
6. Late dinner is optional and should be very light. A glass of kefir or milk with honey will do. Drink it no later than 60 minutes before bedtime.

Health, proper development and normal body weight of a 7-year-old child largely depends on nutrition. An illiterately organized diet for weight loss can adversely affect overall well-being and academic performance, and a balanced menu will be the key to physical and mental activity.

8 years

A balanced diet for children of 8 years old, for girls in particular, is somewhat different in calories from the diet for 7-year-old schoolgirls discussed above with almost the same amount of food. So, at 8 years old, about 2200 g of food per day with a total calorie content of 1900 kcal is required.

The basis of the menu should be home-cooked meals and 1-2 meals in the school cafeteria. At this age, a diet for a girl who is overweight should be created with her active participation. Parents need to explain to their daughter the existing problem in order to create powerful, really working motivation. If you cannot cope with this task on your own, you need to contact a child psychologist. Only when the child himself decides that he needs to lose weight, he will be able to adhere to all the established rules.

The power scheme and menu in this case may have several options:

Option 1:

• breakfast - steamed omelet, milk rice porridge, pear compote;
• second breakfast - whole grain bun with butter, cheese and cucumber, juice;
• lunch - pea soup, stewed chicken liver with potatoes, compote;
• afternoon snack - baked apples with cottage cheese and raisins, yogurt;
• dinner - oatmeal with dried fruits, boiled beetroot salad, compote;
• late dinner - kefir.

Option 2:

• breakfast - semolina cottage cheese with sour cream, tea, apple;
• second breakfast - bran bread sandwich with butter and cheese, 1 carrot;
• lunch - veal broth, meatballs with stewed cabbage, a slice of the same bread;
• afternoon snack - fruit salad with yogurt;
• dinner - potato salad with egg and cheese, jelly;
• late dinner - ryazhenka.

Option 3:

• breakfast - boiled rice with squid, cocoa;
• second breakfast - banana, oatmeal cookies;
• lunch - vegetable soup in fish broth, vegetable stew with a piece of fish, berry juice;
• afternoon snack - baked plums, yogurt;
• dinner - millet porridge, chicken chop with cheese;
• late dinner - warm milk with honey.

Option 4:

• breakfast - potato casserole, steam omelet, carrot juice;
• second breakfast - whole grain bun with butter, cheese, cucumber;
• lunch - cabbage soup on chicken broth, vinaigrette, a piece of chicken with buckwheat porridge, orange juice;
• afternoon snack - fruit jelly with berries, oatmeal cookies, tea;
• dinner - pasta with grated cheese, cabbage salad;
• late dinner - ryazhenka.

Option 5:

• breakfast - pumpkin cheesecakes with sour cream, dried fruit compote;
• second breakfast - a sandwich with boiled pork and cucumber, juice;
• lunch - vermicelli soup with chicken meatballs, beetroot salad, boiled rice, fruit jelly;
• afternoon snack - fruit;
• dinner - corn porridge with egg, yogurt;
• late dinner - cocoa.

Based on the proposed menu options, you can create your own balanced nutrition plan for your daughter, taking into account her taste preferences.

The main condition for the effectiveness of the diet for a girl of 8 years old is the exclusion from the menu of harmful foods and an active lifestyle. Parents should understand that during this period the child develops habits and new hobbies. It is extremely important to interest the daughter in more frequent stay in the fresh air instead of constantly being in the virtual world of computer games. It is the movement that will help create the calorie deficit necessary for weight loss while maintaining a full-fledged balanced diet that provides all the needs of a growing body.

An important factor should be understood here: if parents practice passive sedentary pastime and every day, after having a hearty lunch or dinner, they sit in front of the TV on the couch, the child will definitely adopt the same lifestyle. He just doesn't understand what could be different. When parents eat right, go to the gym or pool, spend a lot of time outdoors, walk often, take long walks, including cycling, and go skiing or sledding in winter, they set a positive example for children. At the age of 8, the daughter seeks to inherit her mother, therefore, even realizing that she is overweight, she does not know how to get rid of it if adult family members do not.

9 years

The load on the body and psyche of a 9-year-old schoolgirl increases significantly, as she has more responsibilities and the curriculum becomes more complicated. For the normal functioning of the brain, a sufficient supply of fatty acids, vitamins (especially A, E, D), and other useful substances is required. In this regard, a diet for a 9-year-old girl for weight loss should include unrefined vegetable oil - linseed or olive oil is best. Due to this, the energy value of the diet increases with a slight increase in its volume. So, for a 9 year old schoolgirl, 2450 g of food and about 2000 kcal per day are required.

Porridges must remain in the diet, and preference should be given to oatmeal, millet, buckwheat, pearl barley. They can be eaten alone or as a side dish. The daily menu should contain about 50 g of dry cereals. Pasta, which is of little use, should be limited to 20 grams.

To receive a complex of necessary vitamins, a child at this age should consume at least 400 g of vegetables and 4-6 fruits, depending on the size. Also, the diet for children 9 years old is supplemented with nuts, seeds, legumes, herbal decoctions.

Important! An overweight schoolgirl needs to consume enough fluids. The daily norm of water for a healthy girl is determined at the rate of 30 ml per 1 kg of weight. This volume includes only pure water, green tea and herbal infusions without sugar.

An example of a diet menu for a week is as follows:

• breakfast - scrambled eggs with carrots, a slice of bran bread, tea with milk;
• lunch - vegetarian soup, a piece of boiled veal with potatoes, a slice of rye bread;
• afternoon snack - fruit and cottage cheese casserole, dried fruit compote;
• dinner - stewed zucchini, berry jelly;
• at night - yogurt.

• breakfast - buckwheat porridge with milk, oatmeal cookies;
• lunch - whole grain bun with butter and cheese or 2 bananas;
• lunch - borscht with meat, stewed cabbage with rice, a slice of bran bread;
• afternoon snack - fruit smoothie or salad, yogurt;
• dinner - lean cabbage rolls, dried fruit jelly;
• at night - ryazhenka.

• breakfast - rice porridge with raisins, cocoa with milk;
• lunch - whole grain bun with butter and cheese or 2 bananas;
• lunch - vegetarian okroshka, fish cutlets with mashed potatoes, a slice of bread, carrot-apple juice;
• afternoon snack - apples baked with cottage cheese, compote;
• dinner - grilled eggplant, soft-boiled egg;
• at night - kefir.

• breakfast - scrambled eggs with pieces of fruit, yogurt;
• lunch - whole grain bun with butter and cheese or 2 bananas;
• lunch - beetroot, chicken chops with pearl barley, raw tomatoes, bread;
• afternoon snack - apple-curd pancakes with low-fat sour cream;
• dinner - oatmeal with dried fruits;
• at night - warm milk.

• breakfast - mannik with raisins, compote;
• lunch - whole grain bun with butter and cheese or 2 bananas;
• lunch - pea soup, chicken in its own juice with rice, vegetable slices, bread, cocoa;
• afternoon snack - liver pate with toast, a few pcs. prunes;
• dinner - steamed meatballs with potatoes, mint tea;
• at night - yogurt with berries.

• breakfast - oatmeal, fruit puree, tea;
• lunch - whole grain bun with butter and cheese or 2 bananas;
• lunch - pumpkin cream soup, grilled fish with eggplant, boiled potatoes, cocoa with milk;
• afternoon snack - potato omelet, dried fruit compote;
• dinner - stewed zucchini, scrambled eggs, jelly;
• at night - yogurt.

• breakfast - millet porridge, scrambled eggs with tomatoes, cocoa with milk;
• lunch - whole grain bun with butter and cheese or 2 bananas;
• lunch - fish soup, stewed potatoes, chicken liver in sour cream, vegetable slices, a slice of bread, compote;
• afternoon snack - baked apples with raisins and cinnamon;
• dinner - grilled chicken breast, jelly;
• at night - kefir.

Using the above example, guided by the indicated volume and calorie content of the daily diet, you can easily create your own diet menu for a 9-year-old girl, making it more diverse. At the same time, these products can only be replaced by those corresponding in category and composition.

10 years

The body of a child of this age continues to grow and form, so a diet for a 10-year-old girl should not only help to lose extra pounds, but at the same time not create a deficiency of any substances. In order for nutrition to fully cover the needs of the child and not contribute to the deposition of fat reserves, the daily amount of food should be 2300 g, and the caloric content of the diet should be within 2100 kcal.

Important! Lack of nutrition can be dangerous for a 10-year-old girl, as it can provoke hormonal disruptions, digestive diseases, skin problems, hypovitaminosis. At the same time, the menu should be not only complete, but also as diverse as possible.

If a child under 10 years old ate erratically, as a result of which extra pounds appeared, then it is necessary to transfer him to a healthy diet consistently and gradually. It is impossible to radically change eating habits and taste preferences in one day. In a diet for a girl, first of all, it is necessary to minimize the amount of empty calories, the suppliers of which are sweets, baked goods made from white flour, chips, and other similar products. It is also recommended to impose a ban on semi-finished products, replace sausages with baked or boiled chicken fillet, sweet carbonated drinks - compotes and teas without sugar (possible with a little honey). This will help prevent a slowdown in metabolism, the formation and accumulation of body fat.

The main criterion when choosing products for weight loss should be their usefulness, so that they supply certain nutrients along with calories. It is necessary to explain to the daughter that, for example, sugar and its derivatives do not contain anything good, but it is very quickly deposited in fat reserves. At the same time, fats should not be completely excluded from the diet for a girl. For a normal metabolism, not only vegetable fats are required, but also a certain amount of animal fats, best of all milk fats.

The basis of dietary nutrition for children of 10 years old should be plant foods - fruits and vegetables in any form. The fiber contained in them helps to cleanse the intestines and remove excess fluid along with toxins, and vitamins ensure normal development and growth. However, you should use more unsweetened and non-starchy fruits. On a diet, a girl can be given them in the form of a dessert, but not very often, so as not to reduce the effectiveness of losing weight.

The menu should consist of dishes that include a complete set of essential nutrients, vitamins and minerals. If necessary, you should enter the intake of multivitamin complexes, which are selected by the pediatrician.

In the diet of girls 10 years old must be present:

• cereals, from which cereals are prepared on water or on water with milk in a ratio of 1: 1;
• bran, whole grain or protein bread;
• first courses - soups on vegetable broth;
• fermented milk and dairy products - they are healthy, tasty, low-calorie, give a quick and long-lasting feeling of fullness.

In order not to experience difficulties with the menu, you can use the examples below of the main meals.

Breakfast options:

• cottage cheese casserole with pieces of fruit or dried fruit, banana, cocoa with milk;
• soft-boiled egg, tomato, 2 toasts with butter, tea;
• yogurt with berries, oatmeal in water, 1 apple;
• scrambled eggs with vegetable additives (bell peppers, tomatoes), toast, compote.

Lunch options:

• pea soup, stewed zucchini, boiled chicken fillet, compote;
• borsch with beans in meat broth, buckwheat with mushrooms, tomato juice;
• vegetarian soup with rice and chicken meatballs, potatoes baked in foil, stewed veal liver, compote;
• pumpkin cream soup, a portion of boiled beef with rice garnish, coleslaw, cocoa with milk.

Dinner options:

• leaf lettuce with pieces of ham, a slice of whole grain bread, tomato juice;
• cottage cheese with low-fat sour cream and pieces of dried apricots, cocoa;
• grilled fish, salad of vegetables and herbs with olive oil, tea.

For snacks in the morning, you can use fruits, cheese, whole grain baked goods. For an afternoon snack and a late dinner, vegetables and lactic acid products are better suited. It should not be forgotten that the nutrition plan of a 10-year-old schoolgirl with a menu for every day must be drawn up taking into account the fact that she is at school.

11 years

At the age of 11, most girls accelerate the formation of internal organs, especially the reproductive system. This requires the intake of more nutrients necessary for the life and growth of the body. Therefore, the diet for an 11-year-old girl, as well as the previously discussed methods, should simultaneously promote weight loss and ensure the intake of a sufficient amount of macronutrients and microelements.

Another factor to consider is that those children who spend a lot of time staring at the screens of various gadgets are most at risk of gaining excess weight. The task of parents is to minimize the duration of such pastime and increase the physical activity of the child. At the age of 11, dancing, gymnastics, swimming and other outdoor activities are perfect for losing weight. It is this approach, along with the rejection of junk food, that is the key to effective normalization of the weight of a child of this age.

A diet for an 11-year-old girl should take into account the specifics of her anatomical and physiological development - during this period, there is increased growth (stretching) and an intensive increase in body weight (rounding). However, these processes are very individual, so it is likely that the body, "rounded" at 11 years old, will "stretch" during puberty. Therefore, a child of this age will be quite satisfied with the transition to a proper healthy diet and a slight increase in physical activity.

A competent balanced diet for children of 11 years old involves eating 2400 g of wholesome food during the day. The daily calorie content of the diet should be within 2200 kcal. Be sure to have a large number of fresh vegetables and unsweetened fruits, low-fat dairy products, meat and fish on the menu.

An approximate daily menu for an 11-year-old schoolgirl might be as follows:

Option 1:

• breakfast - millet milk porridge, toast with butter, tea;
• lunch - whole grain bun with homemade ham, juice;
• lunch - borsch in meat broth with a piece of meat, boiled potatoes with stewed mushrooms, bran bread;
• afternoon snack - boiled beetroot salad with low-fat sour cream, compote;
• dinner - scrambled eggs with tomatoes, jelly.

Option 2:

• breakfast - manniks with raisins and cottage cheese, compote;
• lunch - sandwich with cheese and butter, yogurt, fruit;
• lunch - vegetarian soup with rice, potatoes baked in foil, a piece of chicken in its own juice, compote;
• afternoon snack - a slice of bran bread with homemade liver pate, beetroot salad;
• dinner - steamed veal meatballs, cocoa with milk.

If after 4 weeks of following such a diet, weight loss has not begun, you should definitely examine your daughter with an endocrinologist. At this age, increased weight gain is a physiological phenomenon. But if at the time of the onset of menstruation her weight significantly exceeds the norm, serious disruptions in hormonal development may begin, which will lead to a lot of women's problems in the future.

12 years old

Girls at the age of 12, with modern acceleration, no longer consider themselves children, but they are not yet full-fledged teenagers. This transitional period is characterized by increased attention to one's appearance and does not tolerate any pressure. And if a child suffers from excessive fullness, then he becomes even more vulnerable. Therefore, a diet for a 12-year-old girl should be as natural as possible - it is best to frame the situation in such a way that it is "mom and dad want to become healthy, so they switch to proper nutrition." Therefore, the whole family will have to follow the diet. Otherwise, remarks like “you are fat and you need to lose weight” will cause conflict and confrontation on the part of the daughter.

Having made this decision, you need to get rid of all harmful products and switch to healthy home-cooked food. To do this, replace white flour with oatmeal or its mixture with wholemeal flour, sugar with stevia powder extract, as well as fruits, berries, and a small amount of honey. Moreover, this must be done to lose weight for the whole family, and not just for the 12-year-old daughter, “seating” her at a separate table. Otherwise, she will go in cycles in her physical imperfection, which can lead to serious psychological problems even after losing weight.

Simultaneously with the indicated general measures, it is necessary to control the volume and energy value of the daughter's diet. For adolescents 12 years old, 2500 g and 2300 kcal per day are required, respectively.

To simplify this process, when compiling a menu for the whole family, you can be guided by the following recommendations:

1. For each person, 1 kg of vegetables is required per day - they can be baked, stewed, boiled, but it is best to eat them raw in the form of salads or regular cuts.
2. The second place in the family diet should be occupied by cereals - buckwheat, quinoa, brown rice, as well as legumes and pasta made from rice or buckwheat flour.
3. All white baked goods, including bread, should be replaced with whole grain baked goods and crispbread.
4. Eggs, dietary meat, lean fish, low-fat dairy and sour-milk products should be present on the table in sufficient quantities.
5. As a dessert, it is best to use dried fruits and nuts.

For adults, it is desirable to limit fruits, but for a child, on the contrary, the more of them, the better. A diet for a 12-year-old girl is an exceptional case when you can eat fruits in any quantity. At this age, about 5 g of carbohydrates are required for every 1 kg of weight, and such an amount cannot be gained on cereals alone.

The daily diet should include the following dishes:

• soup on vegetable or meat broth;
• vegetable salad or stewed vegetables;
• meat or fish;
• 2 different side dishes, such as porridge and mashed potatoes or two cereals.

The rest of the necessary food products - fruits, eggs, dairy products and milk should always be in the refrigerator. They should be used for snacks instead of cookies, sweets, buns, etc.

All of these dishes are easy to prepare, do not require a lot of time and money or special culinary skills. An example menu is as follows:

• breakfast - scrambled eggs or scrambled eggs with tomato slices, 2 slices of whole grain bread;
• lunch - fruits (dried fruits), yogurt;
• lunch - vegetarian soup, meat or fish with porridge, vegetable salad or stew;
• afternoon snack - fruits (dried fruits), nuts, cottage cheese;
• dinner - meat or fish with a small amount of porridge;
• at night - kefir.

This simple diet for a girl will help you quickly normalize weight without hunger and discomfort. But she will only work if she does not eat chips, sweet soda, fast food, etc. outside the house. A child’s unwillingness to follow a healthy diet can destroy the entire weight loss plan.

In this case, you need to turn to psychology. Even following a completely non-strict diet causes stress in children, because among friends at school they have to restrain themselves in desires to eat forbidden foods. This can lead to a breakdown, and not only to the food, but also to the nervous one. To prevent this from happening, it is necessary to remove any other load from the daughter for the period of weight loss. Let her not go to music if she does not like it, do less housework and rest more.

If no methods of persuasion regarding the transition to a healthy diet help, there is only one way out - the help of a dietitian psychologist. A qualified specialist will explain to the child in an accessible way how to lose weight without diets, and will calculate an individual diet consisting of his favorite foods.

13 years old

At the age of 13, the problem of excess weight begins to worry girls too much, and quite often these worries turn out to be unfounded. A few extra pounds is not a reason for teenagers to drastically cut their diet, since such an excess is easily corrected by increasing physical activity.

Attention! Any "adult" diet for girls 13 years old can be dangerous. During this period, hormonal changes are very rapid, and insufficient intake of all the necessary elements can lead to impaired physical development and the appearance of chronic diseases.

Therefore, before starting to lose weight, you need to visit a pediatrician and an endocrinologist to determine if the child has signs of incipient obesity, and determine the methods of its treatment. If the problem of excess weight is not acute (within 4–5 kg), then they can be thrown off by switching to a healthy diet and active movement.

The daily diet for a 13-year-old schoolgirl, which will ensure effective weight loss without negative consequences for a growing body, must be balanced, have a calorie content of about 2400 kcal and contain all the useful substances necessary for a teenager.

A sample weight loss menu might be as follows:

Option 1:

• breakfast - cottage cheese with pieces of fruit or berries, tea;
• lunch - 2 soft-boiled eggs, tomato, yogurt;
• lunch - soup with buckwheat in meat broth, veal chop with mashed potatoes, vegetable slices;
• afternoon snack - fruit;
• dinner - stewed zucchini, kefir.

Option 2:

• breakfast - bran bread sandwiches with butter, cheese, tomatoes, cocoa with milk;
• lunch - scrambled eggs with pieces of fruit, yogurt;
• lunch - pea soup, potatoes baked in uniform, chicken in its own juice, coleslaw, compote;
• afternoon snack - fruit;
• dinner - meatballs with stewed tomatoes, warm milk.

Option 3:

• breakfast - porridge (oatmeal, buckwheat, barley) with honey, soft-boiled egg, tea;
• lunch - cottage cheese with dried fruits, fresh;
• lunch - borscht in meat broth, veal liver with rice, beetroot salad, cocoa with milk;
• afternoon snack - fruit;
• dinner - stewed vegetables, grilled fish, yogurt.

Option 4:

• breakfast - durum pasta with grated cheese, egg, tea;
• lunch - fish soup, potatoes baked in foil, chicken in its own juice, cabbage salad, compote;
• afternoon snack - fruit;
• dinner - cottage cheese casserole, ryazhenka.

Option 5:

• breakfast - cottage cheese with honey with honey, soft-boiled egg, tea;
• lunch - fruit;
• lunch - pumpkin cream soup, chicken breast, vinaigrette, compote;
• afternoon snack - fruit juice with pulp, whole grain bun;
• dinner - boiled fish with a vegetable side dish, kefir.

If a schoolgirl takes lunch with her, then in all the indicated menu options it can be replaced with a whole-grain bun with cheese or lean homemade ham.

It must be remembered that at the age of 13 serious changes occur in the body, the psyche becomes too vulnerable. The task of parents is to help the growing daughter to painlessly adapt to growing up and strengthen self-confidence. Then the problem of excess weight can be solved easily and quickly.

To do this, parents need to acknowledge that their daughter is overweight and that she needs help. The second important point is the realization of the fact that losing weight will be a long, psychologically difficult process for the child and the whole family. It is necessary to explain to the daughter in an accessible way why it is necessary to change her eating habits and lifestyle, without focusing on the fact that she is fat. The main thesis should be good health and well-being, which a person owes to the consumed products. That is why nutrition must be made complete and balanced.

If the parents themselves are overweight, lead a sedentary life, constantly overeat and eat heavy food, then the child will also inherit their habits, and with them excess kilograms. In the presence of such problems, it is necessary to exclude the presence of sweets, cakes, cookies, sausages in the house, replacing them with fruits, vegetables, dairy products, natural meat and fish dishes. The whole family needs to change eating habits and eat right. This will provide the slimming 13-year-old daughter with tremendous support, a favorable attitude and confidence in a good result.

14 years

Girls at the age of 14 become full-fledged teenagers with all the turning points characteristic of this period. Therefore, it is important that this natural process is not disturbed, and that the developing female body receives all the necessary vital micro and macro elements.

The daily food requirement for a teenager of this age is 2700 g with a caloric intake of 2500 kcal. Nutrition should be varied and balanced, with the main emphasis on foods containing an increased amount of proteins and carbohydrates. Proteins are necessary for the development of muscle tissue, and complex sugars are necessary for replenishing energy in conditions of accelerated growth.

The optimal diet for a 14-year-old girl should look like this:

• breakfast - a portion of carbohydrates;
• lunch - mostly proteins;
• dinner - low-calorie plant foods.

The list of allowed products for weight loss includes olive oil - no more than 2 tbsp. l. per day. Use it to dress vegetable salads. Natural yogurt or low-fat sour cream is added to fruit salads. A little butter is also allowed from fats, which should be consumed at breakfast - best in sandwiches with whole grain bread.

The mechanism of action of such a power scheme has the following advantages:

1. Carbohydrates consumed at breakfast are converted into energy and used throughout the day.
2. Proteins taken at lunch will not allow a feeling of hunger to appear until the afternoon snack or dinner, as they are digested by the stomach for a long time.
3. Non-starchy vegetables and unsweetened fruits eaten at dinner will fill the digestive tract with fiber, which will give you quick and lasting satiety for the rest of the day.

The indicated daily allowance of 2500 kcal must be observed in cases where the daughter's physical activity remains at a natural level. If she leads a sedentary lifestyle, for weight loss it is recommended to reduce this parameter by 10%. For a teenager who plays sports, the need for calories increases by 20%, since more energy is expended during training. As part of the menu for a 14 year old schoolgirl, these 20% should be foods high in carbohydrates. Nutritionists recommend in such cases to do not one, but two carbohydrate breakfasts.

When compiling a daily diet for a girl of 14 years old, you can be guided by the following examples:

Option 1:

• in the morning - oatmeal or barley porridge with the addition of pieces of fruit, banana, yogurt;
• lunch - steam omelette with tomatoes and sweet peppers;
• lunch - mushroom soup, grilled meat, boiled potatoes, vegetable salad with olive oil or yogurt, compote;
• afternoon snack - fruit;
• in the evening - stewed eggplant, cottage cheese, kefir.

Option 2:

• in the morning - cottage cheese casserole with honey, soft-boiled egg, tea;
• lunch - fruit smoothie;
• lunch - fish soup, boiled veal, buckwheat porridge, tomatoes, compote;
• afternoon snack - whole grain bun, kefir;
• in the evening - chicken stewed with mushrooms, kissel.

Option 3:

• in the morning - bran bread sandwich with cheese and butter, tea;
• lunch - fruit;
• lunch - pumpkin cream soup, fish baked in foil, mashed potatoes, beetroot salad, compote;
• afternoon snack - bran bread, yogurt;
• in the evening - stewed zucchini, juice.

All dishes need to be steamed or in water, baked or stewed. Frying in oil and adding various spices is not allowed.

The amount of servings is determined by the diet. So, if a teenager takes food 4-5 times a day, the average weight of meals should be 250-400 g, depending on their one-time amount. With more frequent meals, portion sizes decrease proportionally. To calculate, you need to divide the daily requirement in grams and calories by the total number of main meals with snacks. An important rule - 2 hours before bedtime, you must stop eating any food.

Attention! It is forbidden to sharply limit the diet of a teenager. Any changes in nutrition, especially the rejection of favorite foods, can cause the development of depression or excessive aggression, which will negatively affect academic performance and communication with peers.

By gradually removing junk food from the diet, you can quietly make it so that the weight begins to slowly decrease. It is very important to psychologically set up your daughter for weight loss and support her during this difficult period.

15 years

A well-organized diet for a 15-year-old girl can be an excellent way not only to fight excess weight, but also to form a correct self-esteem in a teenager. Due to hormonal changes, the body at this age undergoes a variety of and not always positive changes. If at the same time the girl leads a sedentary lifestyle and abuses high-calorie foods, then weight gain will become almost inevitable.

A teen diet for weight loss should follow three basic principles:

• weight should decrease gradually, without sudden jumps;
• the process of losing weight cannot be accompanied by a feeling of hunger;
• no "adult" diets for girls are suitable.

The daily diet for a 15-year-old schoolgirl should include 2800 g of a variety of healthy foods, the total calorie content of which is 2600 kcal. In any case, the diet for teenagers should be balanced in terms of the amount of a variety of proteins, carbohydrates and fats. The loss of extra pounds occurs due to the rejection of junk food and the right choice of products. Before starting a diet, the girl needs to consult a doctor. He will help to adjust the diet and, if necessary, prescribe a complex of vitamins.

Menu options for weight loss for 15-year-olds can be as follows:

Option 1:

• in the morning - soft-boiled egg, cottage cheese with dried apricots, tea with honey;
• lunch - fruit smoothie;
• lunch - vegetable soup with cereals, chicken meat, potatoes baked in uniform, boiled beets, compote;
• afternoon snack - bran bread with a slice of cheese, tomato juice;
• in the evening - fish baked with lemon, kefir.

Option 2:

• in the morning - boiled veal with buckwheat porridge, tomato, tea;
• lunch - omelet with mushrooms, juice;
• lunch - fish soup, vegetable cuts, fish meatballs, compote;
• afternoon snack - fruit salad, yogurt;
• in the evening - carrot-curd casserole, apple.

At the time of weight loss, you should abandon refined sugar and limit the amount of salt consumed. Sweets and desserts are recommended to be replaced with dried apricots, raisins or prunes.

When following a diet, girls should not rush to extremes or resort to solutions that do not require effort on themselves. Girls at the age of 15 should avoid being carried away by too strict methods of weight loss. To date, many different developments are offered, the rules of which establish what, how, how much and in what ratio should be consumed. Most specialized diets tend to recommend losing weight on some foods and avoiding others. And for the still growing and developing body of a 15-year-old teenager, good nutrition is necessary. Therefore, it is better to switch to a healthy diet, rather than endanger your health. In addition, a sharp weight loss is fraught not only with the return of lost kilograms, but also with their addition due to impaired metabolism.

For the same reasons, you can not lose weight with the help of pills, tea and other drugs for weight loss. In addition to these consequences, they can cause irreparable harm to health due to their chemical composition. But the main thing is that completeness is the result of a violation of the natural functioning of the body, which also needs to be eliminated in a natural way.

Important! You need to lose weight correctly - without starving and without exhausting yourself with physical exertion. Excessive efforts will only lead to health problems, digestive disorders, exhaustion of the body, and other negative consequences.

In addition to the diet for a 15-year-old girl, it is useful to increase physical activity by doing daily jogging or walking. In addition, special massage helps a lot at this age. It relaxes the muscles of the whole body, accelerates the breakdown of subcutaneous fat, and has a positive effect on well-being in general. Also, properly performed massage procedures increase metabolism, eliminate cellulite and significantly improve the appearance of the skin. To maximize the benefits, it is best to take a course with a professional massage therapist who will select the most suitable exposure option. If it is impossible to turn to a professional, a home anti-cellulite massage can be a good alternative, which a girl at the age of 15 can partially perform on her own or ask her mother for help.

16 years

A healthy diet for a 16-year-old girl is somewhat different from the weight loss methods proposed above. Starting from this age, teenagers can have fasting days once a week, which significantly increases the effectiveness of the entire weight loss process. At the same time, the daily amount of food for 16-year-old girls increases to 2900 g, and the energy value of the diet - up to 2700 kcal.

To provide such nutrition, the daily menu can be compiled, guided by the examples below.

• in the morning - whole grain toasts with cheese and butter, 1 egg omelette with tomato slices, coffee or tea;
• lunch - yogurt, orange;
• in the afternoon - chicken broth, pasta from durum grains, boiled chicken, assorted vegetables with olive oil, compote;
• snack - kefir, dried fruits;
• in the evening - baked fish, tomato juice.

• in the morning - carrot-curd casserole, tea (coffee);
• lunch - oatmeal cookies, milk with honey;
• in the afternoon - vegetarian cabbage soup, stewed cabbage with veal liver, vinaigrette, fresh juice;
• snack - fruit salad with yogurt;
• in the evening - potatoes baked with mushrooms, mint tea.

• in the morning - buckwheat with veal, milk tea or coffee with milk;
• lunch - nuts, dried fruits, tea;
• in the afternoon - soup on meat broth, stewed mushrooms with rice, tomato juice;
• snack - citruses;
• in the evening - cottage cheese with dried apricots and sour cream, soft-boiled egg.

• in the morning - a steam omelette of 2 eggs with cheese and herbs, bran bread, herbal tea;
• lunch - fruit salad with yogurt;
• in the afternoon - lean red borscht, boiled veal with mashed potatoes, cabbage salad, kefir;
• snack - grilled eggplant and tomatoes, milk;
• in the evening - fish meatballs, boiled beets with olive oil.

• in the morning - cottage cheese and rice soufflé, coffee (tea);
• lunch - whole grain toast with cheese and tomato;
• in the afternoon - pea soup, chicken in its own juice, buckwheat porridge, vegetable slices, compote;
• snack - yogurt with pieces of fruit or dried fruit;
• in the evening - fish fillet baked in foil, vinaigrette.

• in the morning - buckwheat with boiled veal, tomato, cocoa;
• lunch - scrambled eggs, tomato juice;
• in the afternoon - fish soup, vegetable casserole, fish meatballs, kefir;
• snack - fruit, yogurt;
• in the evening - cottage cheese with raisins, an apple.

These examples of menus can be used in any order or you can create your own diet, taking into account the taste preferences of your daughter.

In addition, there is an original method for losing weight for 15-year-old girls, designed for 1 week. It combines a low-calorie diet with moderate exercise. To quickly lose weight without harm to health, you must strictly follow the scheme below.

Day 1 - unloading and training:

• an hour later - a run at a moderate pace for 40 minutes, at the end of the workout, do push-ups, pull-ups, bending the arms with dumbbells;
• lunch - a portion of boiled fish fillet, 3 tbsp. l. boiled rice, raw tomatoes, herbal tea;
• afternoon tea - orange;
• in the evening - cabbage salad, a slice of bran bread, kefir.

Day 2 - fruit and vegetable unloading:

• fruits and vegetables can be consumed unlimitedly;
• at one time, use only one type of vegetable or fruit, you can not mix;
• the interval between meals is at least 3 hours.

Day 3 - unloading and training:

• in the morning - apples in any quantity;
• an hour later - the same 40-minute run at a moderate pace, then exercises with dumbbells, push-ups, pull-ups;
• lunch - oatmeal on the water, 2 soft-boiled eggs, vegetable salad;
• afternoon snack - grapefruit;
• in the evening - cottage cheese with fruit.

Day 4 - apple unloading:

• consume any number of apples throughout the day;
• the interval between taking apples is at least 3 hours.

Day 5 - regular meals:

• in the morning - 2 bananas, green tea with honey;
• lunch - a portion of boiled fish fillet, 3 tbsp. l. boiled rice, cucumber salad;
• in the evening - Bulgarian pepper, soft cheese, a slice of bran bread, kefir.

Day 6 - unloading:

• in the morning - orange juice;
• lunch - any fruit unlimited;
• in the evening - 3 tbsp. l. boiled rice, a portion of boiled fish.

Day 7 - unloading and training:

• in the morning - fruits;
• an hour later - an easy 40-minute jog at a moderate pace, then - exercises with dumbbells, push-ups and pull-ups;
• lunch - buckwheat porridge, a portion of boiled liver, vegetable salad;
• in the evening - tomatoes, 3 slices of cheese.

During each day, between meals, you need to drink 1.5 liters of clean water.

If this diet for a 15-year-old girl turns out to be too difficult to follow, you should immediately abandon it and switch to one of the diet options given at the beginning of the description. In no case should you allow a strong feeling of hunger or overdo it with physical activity. The whole process of losing weight should be easy and without much stress, only then it will be of real benefit. It is also allowed to slightly soften the proposed diet by adding 1–1.5 kg of raw vegetables to the daily menu. They should be consumed in the form of snacks to satisfy hunger and not experience any discomfort.

17 years

At the age of 17, a girl is no longer a child and practically not even a teenager, but her body has not yet matured completely. Therefore, she cannot use traditional “female” methods of weight loss for weight loss. After all, the formation of many organs and systems has not yet ended, and therefore they need a sufficient amount of all the necessary substances. To the greatest extent, the diet for a teenage girl of 17 years old should be complete and balanced in terms of the composition of vitamins, proteins and carbohydrates, so as not to disrupt metabolic and other vital processes.

The basis of the diet at this age should be 3 categories of products:

• vegetables fruits;
• proteins of animal origin;
• complex carbohydrates.

Plant foods are the main supplier of vitamins, minerals and fiber. Proteins are the building material for muscle tissue, and complex carbohydrates are the main source of energy, which, due to the slow absorption of polysaccharides, is released for a long time. All these components, along with additional components of the diet, should total about 3000 g and 2800 kcal per day.

An exemplary diet menu for girls of 17 years old in accordance with the specified requirements can be represented by the following options:

Option 1:

• in the morning - an omelet from 2 eggs, cottage cheese with honey, coffee or tea;
• snack - 1 orange;
• in the afternoon - soup with peas, chicken fillet, rice side dish, compote;
• snack - toast with cheese, tea;
• in the evening - cucumber salad, baked fish.

Option 2:

• in the morning - buckwheat or wheat porridge with veal, tea or coffee with milk;
• lunch - yogurt with berries;
• in the afternoon - fish soup, kritsa in its juice, baked potatoes, cabbage salad with carrots, tomato juice;
• snack - fruits;
• in the evening - cottage cheese casserole with low-fat sour cream.

Option 3:

• in the morning - 2 sandwiches of bran bread and homemade boiled pork, tomato, milk milk;
• lunch - fruit salad;
• in the afternoon - borsch on vegetable broth, stewed chicken liver with buckwheat, vinaigrette;
• snack - jelly with a whole grain bun;
• in the evening - chicken breast baked in foil with corn.

Option 4:

• in the morning - scrambled eggs, salad, cocoa with milk;
• snack - cottage cheese with pieces of fruit;
• in the afternoon - mushroom soup, meatballs, beetroot salad, kefir;
• snack - biscuit, fruit smoothie;
• in the evening - baked potatoes, hard cheese.

Option 5:

• in the morning - oatmeal with grated apple and honey, tea with milk (or coffee);
• snack - yogurt, banana;
• in the afternoon - pickle, rice porridge, boiled chicken, tomatoes, compote;
• snack - cottage cheese with fruit;
• in the evening - stewed fish, bran bread.

When a strong feeling of hunger appears, you can have a snack with an apple, kefir, a slice of whole grain bread with vegetables. Each given diet option is balanced and can be used both independently and alternately with others for a long time until the required weight loss is achieved.

Attention! For each teenager, you can develop an individual diet based on your favorite foods. This should be done by a professional nutritionist who will calculate the optimal calorie content and diet that does not create stress for the body and psyche.

It should also be borne in mind that at the age of 17, with a slight excess of body weight, it is not difficult to lose weight without diets, but only by following some recommendations. For this you need:

1. Refuse sweet, flour, fatty, fried, less salt and pepper.
2. Drink more freshly squeezed juices, completely eliminating all purchased drinks.
3. Cooking dishes by steaming, boiling in water, stewing or baking (especially meat and fish).
4. Be sure to have breakfast - a full breakfast is the basis of proper nutrition and a healthy lifestyle, since the calories received in the morning are completely consumed, providing the body with energy.
5. Soups for lunch are best cooked in vegetable broth, using more cabbage of different types (white cabbage, cauliflower, Brussels sprouts, broccoli).
6. Season salads with olive oil, as healthy fats are essential during weight loss.

It should be remembered that even on a diet, a girl needs to get everything necessary for normal physical development. If necessary, it is recommended to take multivitamin complexes, specifying their composition with the doctor.

It is also important to understand that any diet for girls aged 17 is aimed at losing weight and reducing body fat. To speed up the metabolism and tighten the figure, you need to play sports or at least increase physical activity. At this age, girls can visit the gym, do cardio workouts, do fitness, swimming, etc. But physical activity should be moderate. So, when using simulators, you need to take light weights and focus on the muscle groups of the back, abs, and legs.

In the absence of the possibility of visiting gyms or fitness, cardio workouts are ideal. The best cardio exercise for 17 year old girls is running. It has important weight loss benefits:

• accelerates metabolism and other metabolic processes;
• ensures the burning of a large number of calories;
• trains the cardiovascular system;
• improves mood.

In addition, all girls can run, regardless of the level of physical fitness. Even when visiting the gym or doing other physical activities, you can do jogging after the main workouts. They will significantly improve results and speed up the process of losing weight. Additionally, you can ride a bike or rollerblade, swim, dance, go to aerobics. The main thing is to move more. And then there will be no need for too severe dietary restrictions.

Getting out of the diet

1. The ideal way out would be to switch to a properly balanced diet, the principles of which are described above.
2. You need to increase the caloric content of the diet gradually - no more than 100 kcal per day.
3. Physical activity should not be reduced, but it is best to slightly increase it in order to maintain a calorie deficit.

The main condition for maintaining the achieved rate of weight loss should be a healthy active lifestyle. If a girl eats healthy foods and spends more time in motion, she will be able to maintain a slim figure throughout her life.

If your child from a "reed" and "thin" suddenly began to turn into a "doughnut", do not flatter yourself with hopes that everything will pass with age and the extra pounds will disappear by themselves. Of course, such a happy ending is not excluded, but it is unlikely. About how to help your child cope with fullness, AiF.ru told author of the method of losing weight "Minus 60" Ekaterina Mirimanova.

No sudden movements

If the mother decides to put the child on the true path and abruptly deprive him of some product, this is a road to nowhere. For example, your child drinks tea with 5 tablespoons of sugar, one fine day you say that you need to stop such excesses in food, and deprive him of sweet tea. What will happen next: he will drink tea without sugar for two days, and then he will stealthily get it from somewhere. Do everything gradually: first, remove one spoonful of sugar, after a week the second, and so on.

Learning to read a label

It is important that children learn to read labels from an early age. For example, carbonated drinks contain a lot of sugar, and if in Europe there is a “light” category, then in our country it is almost non-existent. You can visually demonstrate to your child the amount of sugar that he eats with some product or drinks with a drink. For example, 100 grams of cereal contains 40 grams of sugar! One teaspoon holds 8 grams of sugar. Offer to eat all this sugar - five spoonfuls, just like that. It is unlikely that he will agree.

Scales in the house

Teach your kids to weigh themselves. My daughter does this every day, I have almost no control over her. Thus, if she sees that she is getting better, then she refuses sweets in the evening and allows herself only in the morning - a couple of kilograms immediately leave.

Snacks, not snacks

Another big problem is snacking. Some mothers encourage this, saying that the child should have fractional meals. And then the child asks - then a candy, then a sandwich, then a cookie, and when it comes time for dinner, he declares that he does not want to eat. Mom, in order not to put pressure on the child, shrugs her shoulders and eventually allows her not to have dinner. And the child should eat normally three times a day.

TV and food

A favorite feature of children is to eat in front of the TV. A child watching a movie, cartoon, favorite show can eat endlessly. Remember the appetite with which we eat popcorn at the cinema, although in ordinary life we ​​are unlikely to be able to overpower a whole bucket of popcorn. Try not to let your kids eat while watching TV.

Would you like to lose weight

It “touches” me when a mother wraps dumplings with mayonnaise in the evening, flops in front of the TV, and then says to her child: “You should lose weight, go on a diet.” Did you set an example yourself? Even if the parent does not have weight problems, he should be a role model. When I am told that fatness is genetically inherited, I always object: no, it is not genetically inherited, metabolic rate is inherited. The fact that you have a butt size 56 is not genetically inherited, the habits that you have seen since childhood are inherited. If your mother gave you half a loaf for a snack, then you will continue to snack on them all your life, believing that this is normal. When parents eat right, the child will strive to do the same.

Binge eating

Teach your kids not to overeat. Don't let your child sit down with a huge pizza and eat it all in one go. It is better to initially buy him a small pizza, make small portions. Even if he did not have enough, he is unlikely to go to heat himself up more, and even more so to cook something.

Chocolate flavor

At the other extreme, mothers forbid eating chips, chocolate, soda and other children's pleasures. But when you really want something, you still find a way to get it. I had terrible neurodermatitis as a child, and my parents did not allow me to eat sweets. I ended up stealing candy while no one was looking and throwing the wrappers behind the cupboard; or came to her grandmother and begged for chocolates from her. From such restrictions, children grow up with an insane desire to eat everything harmful and forbidden. When a mom proudly says, “My child doesn’t know the taste of chocolate,” I always reply, “So what? Then he will recognize him and will not be able to stop.

Walks for pleasure

Physical activity is important for any child. I walk for 1.5-2 hours, and my daughter does not like to do this, but she knows that if we go together, we will chat, keep secrets, I can give her this time - as a result, she goes for a walk with pleasure, because She is interested in talking.

It's great to go somewhere with family. Of course, there are situations when a child in adolescence begins to act up and say that he will not go anywhere with you, he is tired and wants to stay at home, that is, if translated into Russian, this means that your child will lie on the sofa and will watch TV. We in our family solved this issue simply. One day my husband and I went on a short trip without our daughter and began to send pictures to her phone with beautiful places that we met, interesting toys that we saw, food that we ate. Everything that she could have received, but did not receive because she stayed at home. Now there is no such problem in our family. You have to motivate your child.