The fastest way for minors to lose weight

The weight loss of minors should be based on safety and health, and the fastest method should be combined with multidimensional measures such as dietary adjustments, exercise interventions, and behavior correction. Minors are in the stage of growth and development and should not adopt extreme dieting or drug weight loss. It is recommended to develop personalized plans under the guidance of doctors or nutritionists.

1. Dietary Adjustment

Control daily total calorie intake and reduce the intake of high sugar and high-fat foods such as fried foods and sweet drinks. Increase high-quality protein such as eggs and fish, paired with plenty of vegetables and fruits. Adopting a small and frequent meal pattern to avoid overeating. Parents need to help their children establish regular three meal habits and avoid using snacks as a substitute for meals.

2. Exercise intervention

Ensure 60 minutes of moderate to high-intensity exercise daily, such as skipping rope, swimming, ball sports, and other aerobic activities, combined with 2-3 resistance training sessions per week such as plank support and squats. The intensity of exercise should be gradually increased to avoid excessive fatigue. Parents can accompany their children to participate in family sports, enhancing fun and sustainability.

3. Daily routine management

Ensure 8-10 hours of sleep per day and avoid staying up late. Lack of sleep can lead to a decrease in leptin secretion, an increase in ghrelin, and an increased risk of obesity. Establish a fixed sleep schedule, reduce the use of electronic devices before bedtime, and create a quiet sleeping environment.

4. psychological counseling

focuses on the psychological changes during adolescence and avoids extreme behaviors caused by body anxiety. Parents should replace criticism with encouragement to help their children establish correct physical cognition. If necessary, seek the assistance of a psychologist to prevent psychological problems such as eating disorders.

5. Medical Monitoring

Regularly measure height and weight, calculate BMI percentile to assess developmental status. If complications such as insulin resistance and fatty liver are present, medical nutrition treatment should be carried out under the guidance of a pediatrician or endocrinologist, and weight loss drugs or health supplements should not be used on one's own.

Minors' weight loss requires parental supervision throughout the process to avoid blindly pursuing speed. It is recommended to record daily diet and exercise, and lose no more than 5% of body weight per month. Cultivating a long-term healthy lifestyle is more important than short-term weight loss, as there is often a natural adjustment in body shape after adolescence. If there is continuous weight gain or abnormal menstrual disorders, medical attention should be sought promptly to investigate pathological obesity factors.