Weight loss methods for children aged 8-10

Weight loss in children aged 8-10 should be achieved through a combination of dietary adjustments, exercise interventions, and behavioral management. It is not recommended to use medical methods such as medication or surgery. Childhood obesity may be related to genetic factors, unhealthy dietary habits, lack of exercise, and other factors. It is necessary to scientifically reduce weight while ensuring growth and development.

1. Dietary Adjustment

Control daily total calorie intake without excessive dieting, replace refined rice and flour with whole grains such as oatmeal, brown rice, etc. Increase the intake of vegetables and fruits to over 500 grams per day, and prioritize low glycemic index foods such as broccoli and apples. Limit high sugar and high-fat snacks and replace cake and potato chips with sugar free yogurt and nuts. 300-500ml milk or soybean milk shall be added with calcium every day to avoid sugary drinks.

2. Exercise intervention

Engage in 60 minutes of moderate to high-intensity exercise daily, such as skipping rope, swimming, cycling, and other aerobic exercises, which can be completed in stages. Add 2-3 resistance training sessions per week, such as plank support, squats, and other weight training, each lasting 15-20 minutes. Reduce static activity time, sit for no more than 1 hour continuously, and get up and move during breaks. Parents can accompany them to participate in family sports such as weekend hiking, kicking shuttlecock, and other parent-child activities.

3. Behavior correction

Establish a regular sleep schedule, ensure 9-11 hours of sleep per day, and avoid staying up late that affects growth hormone secretion. Correct the habit of eating too quickly, take no less than 20 minutes per meal, and use small utensils to control the portion size. Record daily diet and exercise habits, and establish non food reward mechanisms. Parents should lead by example and avoid negative demonstrations, and avoid using body fat scales to frequently measure and cause psychological pressure.

4. Metabolic monitoring

Regularly measure height and weight to calculate BMI values, focusing on changes in growth curves rather than simply weight loss numbers. Test fasting blood glucose, insulin, and lipid levels every 3 months. Observe whether there are signs of insulin resistance such as echinococcosis. If accompanied by menstrual disorders or hirsutism symptoms, screening for polycystic ovary syndrome is necessary.

5. Psychological Support

Avoid discussing weight issues in front of children and emphasize healthy physical fitness rather than changes in appearance. Enhance social confidence through group activities, such as attending sports interest classes. Timely psychological counseling should be provided when anxiety and depression occur to prevent the development of eating disorders. Schools need to eliminate weight discrimination and create a positive sports atmosphere.

Children's weight loss should adhere to the principle of gradual progress, and the monthly weight loss should not exceed 0.5 kilograms. Parents should regularly take their children to pediatrics or nutrition departments to assess their growth and development status and develop personalized plans. Pay attention to cooking with less oil and salt, and use steaming to preserve nutrients. Cultivating lifelong exercise habits is more important than short-term weight loss, and avoiding unhealthy weight loss methods such as extreme dieting.