1, recommended 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 fried vegetable and a little lean meat.
Afternoon meal: one egg and one 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. Be sure to keep your dinner oil-free, and eat some oily raw vegetables. Don't drink water after seven.
2, children lose weight three meals a day recipes
Breakfast articles
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, take in rich carbohydrates, and 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. Boiled broccoli. Broccoli not only has strong anti-oxidation effect, but also has anti-cancer effect, which inhibits the abnormal changes of cells in the body and maintains the physical development of children. Boiled broccoli, juicy and fiber-free, is suitable for children to lose weight.
Dinner article
1, boiled fish slices. Fish is delicious and soft, and it is children's favorite in taste. In addition, fish is one of the best slimming dinners because of its high calcium, protein, trace elements and low fat content.
2, shepherd's purse fried meat. Shepherd's shepherd's purse is a kind of wild vegetable, which has the functions of clearing away heat and relieving fire, improving eyesight and nourishing eyes, and protecting liver and spleen. Preparing a proper amount of shepherd's purse fried meat for children is of great benefit to their health and can also lose weight.
3, children's diet
Shrimp and cabbage
Raw materials: dried shrimp10g, Chinese cabbage 200g, vegetable oil10g, soy sauce10g, salt 3g, and a little monosodium glutamate.
Practice: First soak the dried shrimps 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 pot and burn thoroughly.
Efficacy: Shrimp and cabbage have the effects of tonifying kidney and benefiting the stomach, and are suitable for obese children to eat regularly.
Winter melon soup
Ingredients: 500 grams of wax gourd with belt seeds, 3 grams of dried tangerine peel, onion, ginger, salt and monosodium glutamate.
Practice: Wash the wax gourd, cut it into pieces, put it into a soup pot, add dried tangerine peel, ginger and onion, add salt, add appropriate amount of water, boil it with strong fire, turn it into slow fire and cook it until the wax gourd is cooked and rotten, and add appropriate amount of monosodium glutamate.
Efficacy: Winter melon can promote diuresis and reduce swelling, and even belt seeds will have a better weight loss effect. Ginger onion can promote yang and promote diuresis, which is suitable for children to drink.
Shredded pork with 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; Pork is boiled in boiling water and then shredded. Add sugar, vinegar, salt and shredded ginger to shredded pork and cucumber and mix well; Heat the oil pan until it is 80% cooked, put the slices of Angelica sinensis, discard Angelica sinensis 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, which can not only help obese children lose weight, but also make their skin rosy.
Roasted melon with scallops
Ingredients: 500 grams of wax gourd, 50 grams of dried scallops, 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, take it out and drain it. When the oil in the pan is heated to 60%, put the onion and ginger slices in the pan, pick them out, stir-fry the scallops, bring the soup to a boil, switch to low heat for 5 minutes, add the wax gourd pieces to cook, change to high heat, season with salt, monosodium glutamate and cooking wine, thicken with wet starch, stir-fry evenly, and take out of the pan and plate.
Efficacy: promoting diuresis and clearing heat, promoting fluid production and lowering blood fat. The edible wax gourd is rich in vitamin C, vitamin B 1 and various trace elements, and can harmonize with the five internal organs, cleanse the stomach, induce diuresis and reduce swelling; Scallop, containing a variety of trace elements, protein. Therefore, this diet can promote diuresis and reduce blood fat.
Shredded cabbage and carrot
Raw materials: 250g Chinese cabbage, shredded carrot10g, vegetable oil, refined salt, monosodium glutamate and shredded ginger.
Practice: Wash the Chinese cabbage, cut it into 5cm cubes, stir-fry with shredded ginger after the oil pan is heated, then pour the Chinese cabbage, stir-fry with high heat until it is half cooked, add shredded carrots and salt, stir-fry for a while until it is cooked, add a little monosodium glutamate and serve.
Efficacy: clearing away heat and benefiting diaphragm, reducing weight and resolving turbidity. Chinese cabbage for this meal contains dietary fiber and a lot of water, which can promote gastrointestinal peristalsis; Carrots, containing carotene, vitamin C, vitamin A, etc., can lower the qi and balance the middle, which can benefit the diaphragm and reduce turbidity.
4, children's weight loss methods
1, exercise to lose weight
Stair climbing exercise
Climbing stairs consumes more energy, because in addition to exercise, we have to overcome our own gravity. For example, climbing 10 floors is equivalent to raising the weight of 100 kilograms by 30 meters, which is quite expensive. According to the measurement, going up and down stairs consumes five times as much energy as walking and swimming.
Suggestion: Climb the stairs for half an hour at a time,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, and the climb 10 minute takes a rest for 5 minutes.
2. Go for quick exercise
The intensity is not great, and it can effectively mobilize the physiological functions of the whole body. Therefore, it is a wise choice for obese preschool children. Walking fast is different from walking. You must walk fast for at least 1 hour before your body can consume a lot of fat through aerobic metabolism.
Suggestion: When walking fast, let your child hold his chest high and swing his arms normally, and don't deliberately increase the swing range to avoid losing balance and falling. Choose a flat venue, children's shoes should be thick-soled and high-heeled, and the front end should be spacious and soft to prevent ankle sprains and abrasions.
3. Running
Running is the most convenient aerobic exercise, which can be carried out anytime and anywhere. But also can burn calories quickly, which is helpful to improve children's physical fitness.
Suggestion: it is not easy to run on an empty stomach, otherwise, it is easy to induce hypoglycemia and dizziness. Therefore, drink a cup of hot milk or eat some biscuits before running. Dress and venue selection are the same as fast walking.
4. Ride a bike
Cycling is a good exercise to lose weight, and it conforms to the psychological development characteristics of preschool children. They like to learn cycling and are easily accepted.
Suggestion: Cycling as a way to lose weight requires faster speed, longer duration and even speed, reaching 20km/h and lasting for 40-60min. At the same time, parents or experienced coaches are needed to accompany you, and you should 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: 2 times a day, morning and afternoon 1 time, the first group of overweight and slightly obese children 5 times/time, and then add 5 times/time every week. Moderately and severely obese children 10 times, plus 10 times per week.
2. Climbing stairs: twice a day, going up and down the stairs is 1 time, each time is about 50 steps, and the trot speed is required.
3. Jogging or brisk walking: twice a day, 5- 10 minutes/time.
6. Adjust the diet to lose weight
Diet weight loss principle
1, eating habits should be scientific: children should have 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. Stop eating at night 19.
2. Establish a normal diet system: the time and place of meals are regular. Don't be hungry or full, but eat breakfast. Slow down and chew slowly during meals. It is suggested that obese children should have dinner for no less than 20 minutes, which is beneficial to digestion and satiety, and reduce food intake.
3, the diet should be light: cooking should be steamed and boiled, not fried or braised. Eat more vegetables, less nutritional 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, dairy products, etc. Candy, cakes, chocolates and fried snacks are not suitable for snacks.