Does a child's weight soar in winter? 5 scientific methods to help children lose weight healthily

Watching the children roll in the snow wrapped in small Zongzi, and their round faces are flushed by the cold wind, many parents found that the weight scale in winter jumped up several steps quietly. Rapid weight gain in children during winter is not an isolated case. The decrease in activity levels and increase in intake of high calorie foods caused by cold weather, coupled with the body's instinctive accumulation of fat to keep warm, make the phenomenon of "winter childhood obesity" particularly pronounced.

I. Adjusting diet structure is more important than blind dieting

1. Optimizing the ratio of three meals

Replace sweet bread with whole grain Congee for breakfast, and match boiled eggs and warm milk; Lunch guarantees a high-quality protein ratio of 1/3, with preferred low-fat and high protein ingredients such as steamed fish and blanched shrimp; Reduce refined carbohydrates and increase root vegetables and mushrooms for dinner.

2. Smart Choice of Extra Meals

Use roasted sweet potatoes instead of cakes during morning breaks, control the amount of nuts in the palm of your hand when supplementing in the afternoon, and drink 200ml sugar free yogurt after exercising at night to avoid high salt snacks such as potato chips.

2. Creating indoor sports scenes

1. Fun family sports

You can play "animal imitation competitions" by laying yoga mats in the living room. Actions such as crab walking and frog jumping can not only burn calories but also be full of childlike fun; After dinner, the whole family follows the fitness video for 15 minutes of parent-child exercises, and the room temperature is kept at 18-20 ℃ for the most suitable exercise.

2. Utilize fragmented time

to do 3 minutes of stretching every 40 minutes for homework, participate in wall squatting competitions during advertising time while watching TV, and compete with children in "two steps one step" when climbing stairs home. The accumulated amount of exercise is beyond imagination.

III. Improving Winter Sleep Quality

1. Adjusting Sleep Environment

Turn off electronic devices one hour before bedtime, use blackout curtains to keep the bedroom dark, and the room temperature should not exceed 22 ℃; Choosing a cotton quilt with moderate weight can actually affect deep sleep if it is too thick.

2. Establish a bedtime ritual

Fixed evening routine: soak your feet for 10 minutes → drink 150ml warm milk → read with your child for 20 minutes to help with the natural secretion of melatonin. Children who get enough sleep are less likely to overeat.

4. Scientifically Coping with Appetite Fluctuations

1. Distinguishing between True and False Hunger

When suddenly craving a dessert, drink half a cup of warm water first and wait for 15 minutes; Feeling 'lonely in the mouth' can be achieved by chewing sugar free gum or eating low sugar fruits such as cherry tomatoes. When truly hungry, physiological signals such as stomach growling may appear.

2. Improve eating satisfaction

Use smaller utensils to extend eating time, chew each bite more than 20 times; In winter, eat more warm food such as Congee and stew. Hot food is easier to feel full than cold food.

5. Family participation in health management

1. Set common goals

Develop a family health challenge plan, such as outdoor activities 3 times a week, trying 5 new vegetables, and rewarding non food items such as ski tickets or science popularization books after achieving the goals.

2. Positive incentive system

avoids emphasizing the word "weight loss" and instead uses positive expressions such as "becoming more flexible"; Replace the weight scale with a growth curve chart and focus on recording physical activity and dietary progress. The key to helping children get through a healthy winter is to establish sustainable lifestyle habits, rather than short-term weight loss. When the whole family forms a regular exercise rhythm, a balanced diet structure, and a good schedule, those quietly growing winter weights will naturally return to the normal track. Remember, having a healthy body is the best New Year gift for children.