1, recommend a diet for children to lose weight for one week.
Breakfast: two buckwheat steamed buns and a cup of soybean milk or milk.
Lunch: a bowl of rice, a stir-fried dish and a little lean meat.
Lunch: an egg and a cup of yogurt.
Dinner: Eat at about five o'clock in the afternoon, with raw fruits and vegetables (tomatoes and other vegetables that can be eaten raw) and a bowl (small bowl) of rice. Make sure your dinner is oil-free and eat some oily raw vegetables. Don't drink water after seven.
2, children lose weight three meals a day recipes
Breakfast article
1, boiled eggs. The protein content of eggs is extremely high, which can maintain the growth and development of body cells, repair damaged cells and increase children's immunity.
2. Whole wheat bread. Children should eat more pasta and eat rich carbohydrates to supplement energy and physical strength. Whole wheat bread is not only rich in carbohydrates, but also rich in dietary fiber, which can promote digestion and relieve constipation in children.
Lunch article
1, scrambled eggs with tomatoes. Tomatoes have high vitamin C content and sufficient water, which can promote children's skin microcirculation and prevent skin diseases. Besides, scrambled eggs with tomatoes are rich in nutrients such as protein and trace elements, which is a good diet lunch.
2. Boil broccoli. Broccoli not only has a strong antioxidant effect, but also has an anticancer effect, which inhibits the abnormal changes of cells in the body and maintains the physical development of children. Boiled broccoli is juicy and fiber-free, suitable for children to lose weight.
Dinner article
1, boiled fish fillets. Fish is delicious and soft, and it is children's favorite in taste. Besides, fish is one of the best slimming dinners, because it contains high calcium, protein, trace elements and low fat content.
2, shepherd's purse fried meat. Shepherd's purse Shepherd's purse is a kind of wild vegetable, which has the functions of clearing away heat and reducing fire, improving eyesight and nourishing eyes, protecting liver and strengthening spleen. Preparing a proper amount of stir-fried meat with shepherd's purse for children is of great benefit to the body and can also lose weight.
3. Children's diet
Shrimp and cabbage
Raw materials: dried shrimp 10g, Chinese cabbage 200g, vegetable oil 10g, soy sauce 10g, salt 3g, and a little monosodium glutamate.
Practice: first soak the shrimp in warm water, then wash the cabbage and cut it into 3 cm pieces. Heat the oil pan, stir-fry the cabbage until it is half cooked, add the cooked shrimp, salt and monosodium glutamate, add a little water, cover the pan and burn thoroughly.
Efficacy: Shrimp and cabbage have the effect of tonifying kidney and stomach, and are suitable for obese children to eat regularly.
Winter melon soup
Ingredients: 500g of melon with seeds, 3g of dried tangerine peel, onion, ginger, salt and monosodium glutamate.
Practice: Wash the wax gourd, cut it into pieces, put it in a soup pot, add dried tangerine peel, ginger, onion, add salt, add appropriate amount of water, boil it with strong fire, turn to slow fire until the wax gourd is cooked and rotten, and add appropriate amount of monosodium glutamate.
Efficacy: Wax gourd can induce diuresis and reduce swelling, and even seeds will have a better weight loss effect. Ginger onion can promote yang and promote diuresis, which is suitable for children to drink.
Shredded cucumber
Raw materials: fresh cucumber 750g, lean pork100g, angelica 3g, sugar 50g, vinegar 30g, salt 2g, ginger10g, and vegetable oil 50g.
Practice: cut cucumber into sections, shred ginger and slice angelica; Blanch the pork in boiling water and then shred it. Add sugar, vinegar, salt and shredded ginger to shredded pork and cucumber and mix well; Heat the oil pan to 80% maturity, put the angelica into slices, discard the angelica when the fragrance is leached, and mix well with oil.
Efficacy: It has the effects of nourishing yin, moistening dryness, clearing away heat and promoting diuresis. It can not only help obese children lose weight, but also make their skin rosy.
Scallop roasted melon
Ingredients: 500g wax gourd, 50g scallop, onion, ginger slices, refined salt, monosodium glutamate and cooking wine.
Practice: Peel the wax gourd, wash it, cut it into long strips, soak it in boiling water, remove it and drain it. When the oil in the pot is heated to 60%, put the onion and ginger slices into the pot, take them out, stir-fry the scallops, bring the soup to a boil, turn the heat down for 5 minutes, add the wax gourd slices to cook, change the fire, add salt, monosodium glutamate and cooking wine to taste, thicken with wet starch, stir-fry evenly, and take out of the pot and plate.
Efficacy: diuretic, clearing away heat, promoting fluid production, quenching thirst, and lowering blood lipid. This meal of wax gourd is rich in vitamin C, vitamin B 1 and various trace elements, which can harmonize the five internal organs, clear the stomach, induce diuresis and reduce swelling. Scallop, containing a variety of trace elements, protein. Therefore, this diet can promote diuresis and reduce blood lipids.
Cabbage and shredded carrots
Ingredients: 250g Chinese cabbage, shredded carrot10g, vegetable oil, refined salt, monosodium glutamate and shredded ginger.
Practice: Wash the Chinese cabbage, cut it into 5cm dices, stir-fry it with shredded ginger after the oil pan is heated, then pour in the Chinese cabbage, stir-fry it with high fire until it is half cooked, add shredded carrots and salt, stir-fry it for a while until it is cooked, and add a little monosodium glutamate to serve.
Efficacy: clearing away heat and benefiting diaphragm, reducing weight and resolving turbidity. The Chinese cabbage in this meal contains dietary fiber and a lot of water, which can promote gastrointestinal peristalsis; Carrots contain carotene, vitamin C, vitamin A and so on. , can reduce qi and calm the middle, and can benefit the diaphragm and reduce turbidity.
4, children's weight loss methods
1, exercise to lose weight
Climbing stairs practice
Climbing stairs consumes more energy, because in addition to exercise, you have to overcome your own gravity. For example, climbing 10 floor is equivalent to raising the weight of 100 kg by more than 30 meters, which consumes a lot of energy. It is measured that going up and down stairs consumes five times as much energy as walking and swimming.
Suggestion: climb the stairs once and a half hours, 1 ~ 2 times a day. We should start with a small amount of exercise and gradually meet the requirements. The ideal climbing speed is 30 ~ 50 steps per minute. Climb 10 minute, rest for 5 minutes.
2. Go for quick exercise
The intensity is not big, which can effectively mobilize the physiological functions of the whole body. Therefore, it is a wise choice for obese preschool children. Walking is not the same as walking. It must last at least 1 hour before the body can consume a lot of fat through aerobic metabolism.
Suggestion: When walking fast, let the child swing his arms normally, and don't deliberately increase the swing range to avoid losing balance and falling. Choose a flat field, children's shoes should have thick soles and high heels, and the front end should be spacious and soft to prevent ankle sprains and abrasions.
Step 3 run
Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere. But also can burn calories quickly, which helps to improve children's physique.
Suggestion: Don't run easily on an empty stomach, otherwise it will easily induce hypoglycemia and dizziness. So, drink a cup of hot milk or eat some biscuits before running. Dress and venue selection are the same as walking.
Step 4 ride a bike
Cycling is a good exercise to lose weight, which accords with the psychological development characteristics of preschool children. They like to learn to ride and are easily accepted.
Suggestion: As a way to lose weight, cycling requires faster speed, longer duration and even speed, reaching 20km/h for 40-60min. At the same time, parents or experienced coaches are needed to accompany them. Choose an open training ground or a suburban flat road with few people and cars, and pay attention to safety.
5. Daily weight loss activities.
1, sit-ups: twice a day, morning and evening 1 time, five times for overweight and slightly obese children in the first group, and five times a week thereafter. Moderately and severely obese children started with 10, and increased with 10 every week.
2. Climbing stairs: Go up and down the stairs twice a day 1 time, with about 50 steps each time, and the trot speed is required.
3. Jogging or brisk walking: twice a day, 5- 10 minutes/time.
Step 6 Adjust your diet to lose weight
Diet weight loss principle
1, eating habits should be scientific: children should ensure three meals a day, and the number of meals should not be reduced. Generally, the interval between two meals is 5-6 hours, and the ideal eating time is 6-7 o'clock for breakfast, 0/2 o'clock for lunch and 0/8 o'clock for dinner. No more food in the afternoon 19.
2. Establish a normal diet system: the time and place of eating are regular. Don't be hungry or full. Have breakfast. Slow down and chew slowly when eating. It is suggested that obese children should have dinner for at least 20 minutes, which is beneficial to digestion and satiety and reduces food intake.
3, diet should be light: cooking should be steamed, boiled, not fried, braised. Eat more vegetables, less nutrient loss and a strong sense of fullness. Try to use less oil and less salt when cooking.
4, the choice of snacks: control children to buy their own food, do not buy or buy less snacks at home. Snacks are mainly low-calorie foods, such as fruits, dried fruits and dairy products. Candy, cake, chocolate and fried snacks are not suitable as snacks.