Losing weight in children is essential in preventing diseases related and affecting later, especially in weight gain and obesity in children, different from losing belly fat after 40 or lose belly fat over 50 years old.
According to research presented in a 2014 issue of the journal Pediatrics, from the years 2011 to 2012, almost 33 percent of children ages 6 to 18 years qualified as abdominally obese, according to their waist-to-height ratio.
If surfing through social networks or across the internet, we can see a series of questions related to this issue. Now BellyFatZone invites you to refer to this article together!
Most of the information on how to lose weight and lose belly fat is quite similar in terms of diet, how the exercise regime must be, or what your baby’s sleep needs…
And lots of other information too! However, we need to remember: They are only children, so it will be tough to create new habits, they have no definition of the discipline in the beginning and the setting of control is much more difficult!
And they don’t care about their health either, though their parents said it over and over again!
The important thing is that you need to be a friend. The teacher always talks and helps change living habits like a game, or a challenge that will have rewards.
Day by day this will keep children interested in healthy living, and when you do not need to remind them again, the children still perform regularly every day. You succeeded!
Basics to reduce belly fat for children from magazines: Livestrong.com
Basic knowledge about reducing belly fat
Children lose belly fat in much the same way adults do: by revising their dietary habits and moving more. To lose 1 pound of fat, you need to create a 3,500-calorie deficit.
Belly fat is some of the first fat you lose when you make healthy changes because it’s metabolically active. Dangerous dieting is discouraged in kids as it can leave them nutritionally deficient and hungry, not to mention set up an unhealthy relationship with food.
Making changes to a child’s dietary choices and loading their plates with healthier foods are ways to trim calories without losing nutrition for a growing body and brain.
Exercise is another critical strategy in losing belly fat. Only one in three children are physically active daily, reports the President’s Council on Fitness, Sports & Nutrition.
The number one step in helping kids lose belly fat, though, is having them quit their soda habit. A 2013 review published in Hippokratia confirmed that among children ages 7 to 15, sugar-sweetened beverages correlate with obesity.
This previously approved research published in a 2007 American Journal of Public Health showing that soda and other sugary drinks correlate with increased body weight and risk of medical problems.
Children who drank soft drinks also were less likely to get adequate calcium and nutrients from milk.
Switching to water, sparkling water, plain iced tea or even milk helps kids reduce calorie intake immediately and lose belly fat fast.
Help change a simple diet for children:
The typical American food contains far more sugar, saturated fats, and refined grains than recommended for good health.
Americans also eat fewer vegetables, fruits, and whole grains than recommended. Reverse this trend in your household to help a child lose belly fat. Dismiss the low-nutrition, high-calorie snacks, such as chips, cookies, and candy.
Fill the pantry with high-nutrient, kid-friendly options such as fresh fruit, low-fat yogurt, whole-grain crackers, string cheese, and nut butter.
At meals, reduce the number of refined grains and other processed foods. Buy whole-wheat hamburger buns and pasta, create a homemade pizza on a whole wheat pita and grill chicken breast instead of serving up nuggets. Even if your child is resistant, start to serve more vegetables.
A light sprinkle of shredded cheese, yogurt-based dips, and marinara sauce make steamed broccoli, green beans, and carrot sticks more palatable and fun — vow to cook at home more, rather than eating out.
Junk food may still be available to kids in school and at friends’ homes, but the more it’s limited at home, the better.
Want to reduce belly fat and healthy children need exercise:
Children and adolescents need at least one hour of activity per day. This doesn’t mean they have to run on a treadmill or exhaust themselves in P.E.; instead, find opportunities for exercise that are fun.
Maybe your child would like to join a dance class, martial arts, or a local soccer team. Alternatively, have the kids walk the dog, ride their bikes, or take a stroll with the family after dinner.
Take them to a playground so they can incorporate muscle- and bone-strengthening exercises in their weekly activity, too.
Limit screen time, whether it’s video games, television or smartphone use. A study published in the Journal of Physical Activity and Health in 2014 found that more than three hours per day of screen time resulted in a higher risk of kids being overweight or obese.
The more time kids spend with media, the less time they have to be active.
Don’t pressure your child and help them sleep:
Kids need adequate sleep to stave off belly fat gain and grow properly. Preschoolers should get between 10 and 13 hours per day; school-age kids need nine to 11 hours, and teenagers should get eight to 10 hours, advises the National Sleep Foundation.
A study published in Pediatrics in 2014 found an association between kids who chronically got too little sleep and higher levels of belly fat. To lose belly fat fast, go to bed earlier to ensure adequate sleep time.
Stress can also cause kids, just like adults, to pile on midsection pounds. School, peer pressure and family issues can cause kids to feel overwhelmed and pump out the hormone cortisol, which drives excess calories straight to the belly.
A study published in a 2011 issue of Obesity showed this correlation between stress and belly fat in prepubescent girls. A child needs downtime too; if your child is over-scheduled or subject to lots of stress in life, make time for fun and relaxation.
Word of encouragement from family:
More importantly, the family members of the kid should be very supportive and help the little one to achieve what he or she deserves.
It is only wrong to say that this child is cute when you know that he or her being fat can create a lot of problems. If this problem is not stubbed at the start, then it can create a new set of issues during the teenage years.
Try and eat meals together, and make them healthy. Work with the child to set weight loss goals, and offer praise when they are reached.
How can you tell if your child needs to slim down? Talk to his health care provider. She can help you come up with a safe plan.
Also, some expert advice may help you know what to focus on to help your child reach a healthy weight, no matter their age.
The expert from Webmd.com advice to lose belly fat for kids for the age:
Ages from 1 to 6
Goal: In most cases, kids at these ages should stay at the same weight or gain it at a slower rate.
What you can do: When kids are very young, you’re in charge of their routine.
Make sure your child’s day includes plenty of time — at least 60 minutes — to be active, whether it’s climbing the jungle gym at the park, playing tag in the backyard, or jumping around in the living room.
He doesn’t have to get his exercise all at once. Short bursts of activity throughout the day that add up to an hour are just beautiful.
At meal and snack times, offer him a variety of nutritious choices. Your child — and the whole family — can eat healthier with a few simple steps:
- Cut back on processed and fast foods. They tend to be higher in calories and fat. Instead, fill your child’s plate with fruits and vegetables, and trade white bread, rice, and pasta for their whole-grain versions. They have fiber, which can help your child feel full for longer. If your kid isn’t a fan of these changes at first, don’t give up. Research shows that children are more likely to eat something after they’ve seen it on their plates a few times.
- Don’t serve sugary drinks. Swap soda, juice, and sports drinks for water and skim or low-fat milk.
- Encourage good eating habits. Three meals and two snacks a day can keep your child from getting too hungry, which makes him less likely to overeat.
- Make small changes. Overhauling your family’s diet all at once can leave your child upset or confused. Start with a few changes each week. “Talk with your child about the choices you make,” says Mollie Greves Grow, MD, a pediatrician at Seattle Children’s Hospital. Explain that some foods give him more energy to play.
Ages from 7 to 10
Goal: In most cases, stay at the same weight or gain it at a slower rate.
What you can do: Kids at these ages have opinions of their own. But they still need help from their parents.
Now’s the time to give your child the tools and lessons he needs to make healthy choices throughout life. The following strategies can help:
- Stock your kitchen with nutritious foods. By now, kids can help themselves to snacks. You can make healthy choices easier for them by keeping junk food out of the house. “It’s easier for your child to make the right choice when they’re deciding between an apple or banana instead of an apple or cookie,” says George Datto, MD, chief of the pediatric weight management division at Nemours/Alfred I. DuPont Hospital for Children.And it probably won’t work to declare those treats off-limits: Research shows that restricting foods may make your kid want to eat them even more.
- Set ground rules for TV and computer time. The time kids spend sitting in front of a screen is the time that they aren’t active. When that becomes a habit, it leads to weight gain. Make sure your child knows that he only has a set amount of time to use the TV, smartphone, video games, or computer. When screen time is over, encourage him to get up and play. Kids at this age need the same amount of exercise as younger children — a total of 60 minutes throughout the day. That could mean riding his bike, going swimming, or playing catch or basketball.
- Get them in the kitchen. It’s an excellent time to teach them about healthy eating, Grow says. Let them help plan your menu, shop for groceries and cook meals. Chances are they’ll be more excited about a wholesome dinner if they’ve had a say in preparing it.
- Get the entire family on board. You don’t want your child to feel singled out because of his weight. Talk with the whole family about the importance of healthy choices. And remember: Children copy their parents’ habits. That means if you want your child to eat more veggies or get more exercise, you need to do it, too.
Ages from 11 to 17
Goal: Many kids need to stay at the same weight or gain it at a slower rate as they grow taller. After puberty, your child may be able to lose up to 1 or 2 pounds a week. Speak with his doctor to decide what’s right for him.
- What you can do: Preteens and teens are old enough to make decisions about their health. But your guidance still matters. Work together with your child to help him make smart choices. Even better? Make a plan to get the entire family on the right track with food, exercise, and less screen use.
- Make health the goal. The wrong comments about your child’s weight can harm his self-esteem. Take the focus off of weight loss. “The conversation should be about being healthy and active,” not about getting to a specific size or number on the scale, says Natalie Muth, MD, a pediatrician, and registered dietitian.
- Keep up family mealtimes. Teens have busy schedules. But it’s essential to sit down to eat as a family as often as you can. One study found that kids who had family mealtimes at least three times a week were 24% more likely to eat healthy foods than those who didn’t.
- Offer support. If your child says that he wants to slim down, it’s essential to understand his motivation. Are other kids bullying him about his size? Is he trying to model a celebrity’s physique? Those are not good reasons to try to lose weight. Make sure he understands that looks aren’t the important part — it’s about making healthy choices, so he has the energy to move and think. Then, you can talk about specific ways to support him, like keeping junk food out of the house or planning a family walk or bike ride each evening. Does your child want to try a weight loss plan? Some programs are tailored for older kids. They may be safe and helpful but always speak with your child’s doctor before he starts a project of his own.
- Encourage them to get moving. Like younger kids, preteens and teens need an hour of physical activity every day. They don’t have to tackle it all at once — shorter sessions throughout the day work just as well. At this age, they probably aren’t as interested in running around at the playground. “Help them find a type of exercise they enjoy, such as dance or a certain sport,” Muth says.
Remember that more time moving will probably mean spending less time with video games or smartphones. Help your teen keep his screen use to a minimum. One great way: Put your own devices away and get active together.
Home Exercises for Kids
This rather general article helps you reduce belly fat for children, help them become healthier and reduce the risk of disease.
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