Suitable methods for students to lose weight

Students can achieve weight loss by adjusting their diet structure, increasing their daily activity levels, following a regular schedule, drinking water scientifically, and psychological regulation. The student population is in the stage of growth and development, and weight loss requires a balance between nutritional needs and health and safety.

1. Adjust dietary structure

Reduce the intake of high sugar and high-fat snacks, replace desserts with low sugar fruits, and choose whole grains instead of refined rice and flour. Pair each meal with high-quality protein such as eggs and fish, and increase vegetable intake to half of the total diet. Avoid dieting or skipping meals to prevent affecting learning efficiency and growth and development. When dining in the cafeteria, priority should be given to steamed and stewed dishes.

2. Increase daily activity level

Use 10 minutes of stair climbing or brisk walking during breaks, and participate in fun sports such as badminton and skipping rope after school. Walk to and from school instead of taking a bus, maintaining a daily basic activity level of 6000-8000 steps. On weekends, you can engage in aerobic exercise such as swimming or cycling for one hour, and pay attention to warming up and stretching before and after exercise. Avoid sitting for more than 1 hour and engage in standing activities for 3-5 minutes after each class.

3. Regular sleep schedule

Ensure 7-8 hours of sleep per day, with bedtime no later than 23:00. Lack of sleep can lead to a decrease in leptin secretion, increasing the desire to eat at night. Set a fixed time for three meals and avoid adding meals when staying up late to do homework. Getting up on time in the morning and doing moderate morning runs or exercises can help regulate the metabolic rhythm throughout the day. Reasonably arrange study plans to avoid overeating caused by stress.

4. Scientific drinking water

Drink 1500-2000 milliliters of plain water daily, divided into 6-8 small amounts and consumed multiple times. Drinking 300ml of water half an hour before a meal can reduce the amount of food consumed during the main meal. Avoid using sugary drinks to quench thirst, and choose light tea or lemon water as alternatives. Timely replenish water after exercise, but avoid drinking a large amount of water at once. Control water intake 2 hours before bedtime to prevent edema from affecting sleep quality.

5. Psychological regulation

Establish reasonable weight loss goals, with a weekly weight loss of no more than 0.5 kilograms. Avoid excessive comparison of body shape with classmates and pay attention to changes in one's own health indicators. Relieve academic stress and reduce emotional eating by writing a diary or communicating with friends. Parents should provide positive encouragement to avoid anxiety caused by daily monitoring with a body fat scale. If there is a tendency towards overeating or excessive dieting, it is necessary to seek help from a psychological teacher in a timely manner. During the weight loss period, students should ensure a daily intake of no less than 1600 calories to avoid affecting their growth and development. It can record diet and exercise, but there is no need to over calculate calories. Parents can assist in preparing nutritionally balanced bento meals to reduce takeaway intake. If there is a continuous abnormal increase in weight or menstrual disorders, timely medical examination should be conducted to check for endocrine diseases. Maintaining moderate exercise habits during the weight loss process is more important than short-term weight loss. It is recommended to cultivate at least one physical activity that can be sustained for the long term.