How to lose weight for an 11-year-old girl |

Girls begin to worry about losing weight quite early - already at the age of 11, any young beauty wants to look no worse than her peers. To get rid of excess weight, girls often completely refuse food, which can lead to very negative consequences. Parents of girls are advised to carefully study the issue and help their child establish proper nutrition so that the process of losing weight does not harm the growing body.

So, how can an 11-year-old girl lose weight quickly and without harm to her health?

Reasons for weight gain

Before you start losing weight, you should remember that the body at such a young age is not yet formed, and therefore differs significantly from an adult. See also - how to lose weight for a woman at 70 years old. With food, a child’s body receives many substances that are necessary for normal growth and body formation - this must be taken into account when drawing up a dietary menu for a child.

If weight gain is not associated with any disease, then you should pay attention to factors contributing to the development of obesity:

Lack of physical activity. Modern teenagers spend a lot of time sitting - communicating on social networks, watching videos and films, and so on. The task of parents who want to bring their child’s body back to normal is to keep their daughter busy - you can sign her up for dancing or a basketball class, send her to swimming or teach her to play tennis. The most important thing is that the teenager gets enough physical activity, then the extra pounds will go away.
Features of development. As a rule, the period of weight gain occurs at the age of 8-11 years, and the period of active growth at 10-12. However, these indicators may move to a different age due to the individual characteristics of the girl. If this is precisely the problem, then it is enough to limit the amount of harmful and fatty foods in the diet, then the child’s weight will normalize.
Psychological reasons. Often children at the age of 11 begin to weigh more because they eat stress. For example, a daughter heard hurtful words from friends, received a bad grade, was not bought new jeans, or something else happened. Often, instead of talking about the cause of concern, a girl begins to eat heavily and, accordingly, gain weight. To deal with this dilemma, you should talk to your daughter and perhaps visit a psychologist.

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Physical activity

Overweight children must use up energy reserves to effectively shed unwanted pounds. See also - how to lose weight for an 18-year-old guy. The ideal option for this would be playing sports. For an 11-year-old boy, the following types of exercise can be recommended:

swimming (additionally develops the breathing apparatus and trains endurance);
Horseback Riding;
cycling (leg muscles are trained, posture improves);
combat sports;
football (volleyball, basketball).

Before sending their son to the sports section, parents should make sure that he is completely healthy. Any physical activity is permissible only after consultation with a specialist!

Menu restrictions

To stabilize or lose weight, it is often enough to limit a teenager’s intake of certain foods. So, you should exclude from the menu foods that contain excessive amounts of fat, as well as those that do not benefit the growing body:

chips and fast food;
French fries and fried potatoes;
lemonades;
sausages, sausages;
semi-finished products;
mayonnaise and sauces based on it;
cakes and other baked goods;
store-bought dumplings;
pizza.

A number of simple restrictions will help you lose weight quickly. Parents should teach their child to eat properly and rationally, and they should follow a meal schedule. If the child wants to eat between prescribed meals, you can offer a snack of apples, carrots and other low-calorie vegetables and fruits, low-fat cottage cheese or fermented milk product.

Morning work-out

How to lose weight for children 10-11 years old? Morning exercises will be the first assistant if the teenager is absolutely not accustomed to sports. First you need to start with very simple exercises that will allow you to develop discipline for daily exercise without aversion to this process.

Before exercise, you need to warm up your muscles. To do this, you should walk in place for 10 minutes or run at a leisurely pace, if possible. In the warm season, you can walk quickly around the house several times.

Cardio exercise is very useful in the first weeks for burning fat cells. Such exercises improve metabolism in the body, and the body warms up faster. Then you can start doing abdominal exercises. This can be followed by squats and exercises using the lightest dumbbells. It is recommended to do morning exercises before breakfast.

Health comes first

Before deciding how to lose weight for an 11-year-old girl, you should make sure that the weight gain was not due to a physiological reason. On average, by the beginning of her first menstruation, a girl should weigh about 44-48 kilograms, otherwise a hormonal imbalance is likely, which will negatively affect her health. If an 11-year-old lady wants to lose weight at this particular time, visit an endocrinologist with her, the doctor will give advice and help cope with the problem. If the doctor diagnoses obesity or reveals a metabolic disorder, then you will need to listen to his recommendations and strictly follow them.

Be sure to tell the girl about the peculiarities of the development of her body - it is in this early adolescence that the endocrine system begins to work at full capacity, which is why weight is gained. In addition, it is at this time that girls’ figures take shape—the shape of the buttocks and pelvis changes, and the mammary glands enlarge. It is not uncommon for a growth spurt to occur over time, during which the weight does not change and, quite likely, the daughter will become satisfied with her own figure.

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What can you eat

The diet should be compiled individually, taking into account the needs of a particular child, as well as existing diseases and health problems.

Important! Only a specialist with a medical education can select a diet for 11-year-old boys intended for weight loss after passing the necessary tests and undergoing an examination (if necessary). If a child is overweight, you should contact a pediatric endocrinologist and nutritionist.

However, we can give general recommendations (applicable only to healthy children) on the foods that should comprise a children's diet for weight loss. The diet includes:

Vegetables and fruits. If it exceeds the norm by no more than 10%, all vegetables and fruits are allowed. If a child is diagnosed with obesity, high-calorie fruits and starchy vegetables (bananas, persimmons, grapes, potatoes, carrots) should be excluded from the menu.
Meat (mostly lean beef, veal, rabbit, turkey, chicken).
Fish. Children can be given any fish, but consumption of fatty varieties (salmon, tuna) should be limited to once a week.
Berries. During the summer, nutritionists recommend including fresh berries in children's diets daily. A small handful of any berries (raspberries, cherries, strawberries) will provide the growing body with vitamins and increase the period of saturation.
Dairy products (cottage cheese, kefir, milk, fermented baked milk).
Cheese. It is better to give hard cheese to obese children.
Nuts and seeds. Despite all the benefits of nuts, they should be given no more than 2 times a week in the amount of 8-10 pieces. If an 11-year-old boy is obese, nuts should be given once a week.
Vegetable oils (olive, pumpkin, almond). Give preference to cold-pressed oils.
Grain bread.
Cereals (buckwheat, oatmeal) and durum pasta. Rice should be included in the menu no more than once every 7-10 days.

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Menu for a young lady

When helping your daughter create the right diet, keep in mind that it should be complete. The products included in it must have a sufficient amount of vitamins, proteins, micro- and macroelements, carbohydrates and fats for growth, physical and mental development. The average daily calorie intake should be in the range of 2300-2500.

A sample menu should include 4 meals. The diet might look like this:

Breakfast. Porridge with milk or steamed omelet, as well as a sandwich with butter and tea (sweet).
Dinner. A plate of homemade borscht in lean broth (you can add a small spoonful of sour cream), stewed vegetable stew and cutlet or vegetable soup, baked meat with mashed potatoes and black bread (a couple of slices).
Afternoon snack. Salad made from grated or finely chopped fresh vegetables or it can be replaced with any fruit.
Dinner. Boiled poultry breast with vegetable salad (without mayonnaise) or baked sea fish with vegetable stew.

The transition to a diet should not be abrupt; accustoming to a healthy lifestyle and eating healthy food should be done gradually.

Prohibited methods for a child

It is strictly forbidden to use radical methods of losing weight. A young, developing body can be detrimental to strict diets and dubious methods. You should not put your child at risk and try the following methods:

Exhausting physical activity. Increased activity can negatively manifest itself and completely deplete the body.
Starvation. It is undesirable to cut back on your diet even in a few important foods; complete starvation can even lead to unpredictable consequences.
The use of various medications for weight loss. In this case, the risk is not justified and can lead to irreversible consequences and cause problems with the stomach, kidneys and other vital organs.

Comments: 0.

megan92 () 2 weeks ago
Recently I firmly decided to lose weight... I went on the Internet, and there is so much here, my eyes are wide open!! Now I don’t know what to do, where to start.. That’s why I’m turning to you! How did you lose weight? WHAT REALLY HELPED?? I would really like to cope with excess weight on my own, without nutritionists and doctors..
Daria () 2 weeks ago
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megan92 () 13 days ago
Daria, post a link to the drug! PS I'm from the city too))
Daria () 12 days ago
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Rita 10 days ago
Isn't this a scam? Why do they sell on the Internet?
Yulek26 (Tver) 10 days ago
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Rita 10 days ago
I apologize, I didn’t notice the information about cash on delivery at first. Then everything is fine if payment is made upon receipt.
Read also: Why you can’t lose weight without PP Workouts or nutrition
Elena (St. Petersburg) 8 days ago
I read the reviews and realized that I had to take it) I’ll go place an order.
Dima () A week ago
I ordered it too. They promised to deliver within a week (), so let's wait
Guest A week ago
Where did you get the idea that this method is effective? It’s better to go to a nutritionist, get tested, and let them prescribe you proper treatment. A whole council has been assembled here, and they are advising without even knowing what!
Alexandra (Syktyvkar) 5 days ago
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Margo 6 days ago
I took this drug... 2 days have already passed... but the weight has hardly changed, only 0.5 kg is gone (((((
Alexandra (Syktyvkar) 5 days ago
These people are strange, you hope to lose 3 kg a day.? alas, I’ll disappoint you, drugs don’t act so quickly, it takes time
Julia87 (Novosib) 4 days ago
I was on a buckwheat diet for a couple of weeks (look in the diet section), I lost about 8 kg, I’m very happy
Olya (Ulyanovsk) The day before yesterday
I recently watched a program on Channel One about losing weight. There they talked about this X-Slim, boasted that we had created the best weight loss product in the world.
Alina Yesterday
I regularly order (usually in the spring) to bring my figure into a human form before summer. This thing always helps...
LECH (GROZNY) Today
ALINA HOW MUCH HAVE YOU MANAGED TO TAKE OFF. THANKS FOR THE ANSWER