A set of exercises for a 10 year old child to lose weight

How to determine if a child is overweight?

Parents should monitor the health of their child. They can independently conclude that he has problems with his figure and begin to fight them. To do this, it is necessary to analyze his habits, diet and quality of nutrition, and physical activity.

Up to 3 years

Feeding infants should be carried out according to two main schemes: according to a schedule or on demand. The problem is that due to the developed sucking reflex, the baby often continues to suck on the breast or bottle even after he is full, which can cause the baby to become overweight. Symptoms of this condition:

• bowel dysfunction (constipation or diarrhea);
• weight exceeding the norm for age.

You can find the standards in the table:

There are practically no serious problems with excess weight in infants

Since children under one year of age are subject to mandatory monthly examinations by a pediatrician, where one of the mandatory procedures is weighing, excess weight is almost always detected on time. The doctor will draw the parents’ attention to this and help adjust the baby’s diet.

From 3 to 10 years

According to statistics, the dangerous period when children become overweight is considered to be between the ages of 6-7 and 9 years. Symptoms that should alert parents:

• profuse sweating;
• shortness of breath after increased physical activity;
• the child’s changed figure: protruding belly, plump limbs, shoulders, rolls on the sides;
• child's complaints of headache caused by high blood pressure;
• child’s refusal to engage in physical activity;
• overweight.

Weight norms at this age are presented in the table:

Excess weight occurs due to poor diet and inactive lifestyle

From 10 years old

The most critical age is considered to be around 12-17 years. In addition to the above symptoms:

• puberty disorder;
• depression;
• joint pain;
• deviation of weight from the average value for age.

Weight standards for 10-17 years:

Set of exercises

For ease of practice and time management, a set of exercises for boys and girls of any age is divided into three stages:

1. muscle warm-up;
2. cardio training;
3. exercises for legs and arms.

Warm-up

Before performing the exercises, do a warm-up - place your child’s feet shoulder-width apart, press your hands to your body, straighten your back. The number of repetitions for each exercise is from 5 to 10 times.

1. Breathing exercises. As you inhale, stretch your whole body up behind your raised arms. As you exhale, return to the starting position and relax;
2. Neck warm-up. Tilt your head while counting out loud;
3. Torso bends. As you inhale, bend to the right behind your outstretched left arm, holding your right hand behind your back. Having completed the exercise in one direction, repeat it in the other;
4. Dolphin. Inhaling, straighten your shoulders and bring your shoulder blades together, exhaling, bring your hands together in front of you. Stretch your arms forward and then press them towards your body;
5. Traction. Place your fingers in a lock, stretch your palms up, arching your back and stretching your torso. Repeat the exercise, bending to the sides.

Sources:

https://ilive.com.ua/sports/uprazhneniya-dlya-pohudeniya-dlya-detey_113267i15913.html https://www.deti34.ru/ukhod/massazh-i-lfk/kak-pohudet-detyam.html https: //bezpuza.ru/uprazhneniya/gimnastika/detskaya-gimnastika-dlya-poxudeniya.html

When is excess weight considered pathological?

The first degree of obesity seems cute to parents, but in fact this is the first “call” to reconsider the child’s diet and daily routine.

In medicine, there are 4 degrees of obesity, each of which is a pathology of varying severity:

• 1st degree. Weight deviates from the average values ​​for the age group by 15-20%. From an early age, a child looks somewhat more well-fed compared to his peers. Usually parents turn a blind eye to this, justifying changes in figure with the good appetite of their child.
• 2nd degree. Weight deviation from the norm reaches 50%. At this stage, the first health problems appear. The child avoids physical activity, since any, even minor, efforts cause shortness of breath and profuse sweating, and a large belly prevents movement. Depression develops due to ridicule from peers.
• 3rd degree. The child's weight exceeds the norm by up to 100%. Due to the increased load on the skeleton, joint pain appears, blood pressure rises, and sugar levels rise, threatening to develop into diabetes. The depressive state is getting worse.
• 4th degree. The weight is twice or more higher than normal, health problems continue to multiply and worsen.

Can children lose weight quickly?

Many parents expect to have a slim baby after just a month of proper nutrition and exercise. However, the speed of losing extra pounds depends on various factors: metabolic characteristics, age, initial weight, gender, and concomitant diseases.

Children tend to lose weight much faster than adults. However, if you cannot lose weight as quickly as the mother would like, you cannot speed up the child’s weight loss process. Rapid weight loss harms a growing body no less than fat deposits. Excessive physical activity and lack of nutrition will lead to the development of diseases of the gastrointestinal tract, heart, acetonemia...

Causes of excess weight in children

It has been proven that the main reason for weight gain in children is heredity, which consists of a genetic predisposition to obesity. Endocrine diseases are also inherited and cause obesity.

In addition, a number of other reasons can be identified:

• Poor nutrition. This factor is confused with heredity, because in families with overweight parents, children also suffer from excess weight, but this may not be due to genetic characteristics, but to the lack of a healthy eating culture.
• Lack of physical activity. Modern children often prefer to spend time playing with gadgets than sports and active activities (see also: are sports allowed while breastfeeding?).
• Problems of a psychological nature, when children “eat up” sweets, problems with socialization, troubles when changing teams or schools. Most often, this behavior is observed among children in high school, especially girls.

Diet and nutrition for an overweight child

In the question of how a child can lose excess weight, the answer is 80% proper nutrition and the remaining 20% ​​from special training. First of all, it is important to completely review the diet of an obese child and exclude the following foods from it: (for more details, see the article: obesity in children and adolescents: treatment and prevention)

• fried foods: potatoes, cutlets, scrambled eggs in butter (see also: can you eat scrambled eggs while breastfeeding?);
• semi-finished products: sausages, frankfurters;
• fast food;
• fatty sauces: mayonnaise, ketchup, etc.;
• sweets with questionable composition, purchased in stores;
• sweet carbonated drinks;
• foods high in simple carbohydrates: white bread, pies, pastries, pasta.

A child's daily diet should include a variety of vegetables and fruits

At the same time, the child’s nutrition should be varied and include:

• steamed dishes in the oven;
• lean meats and always red fish;
• salad dressings based on low-fat natural yogurt and olive oil;
• natural and healthy sweets: nuts, honey, dried fruits, dark chocolate with a high cocoa content;
• sufficient amounts of fruits and vegetables daily.

Such a diet should be perceived by the child not as a temporary restriction followed by a return to favorite foods, but as a nutritional culture that needs to be instilled gradually. Parents, by example, should force him to lose weight. To achieve this, not only the person suffering from excess weight is required to eat appropriately, but also the entire family, which will also benefit from it.

Not only the set of products is important, but also the diet, as well as the amount of food eaten at a time. The best option is 5 meals a day, consisting of lunch, breakfast, dinner and two light snacks. The main consumption of carbohydrates should be moved to the first half of the day so that the body has time to process them, and dinner should be a light meat dish with vegetables.

Fruits, dairy products and nuts are great snacks. If your child is hungry before bedtime, offer him a glass of kefir or an apple.

Exercises for weight loss for children at home

You must choose a strategy with your child. Either he exercises for 15-20 minutes every morning, or three times a week he devotes 40 minutes to home exercise. Explain that weight loss exercises at home are just as effective if you apply your stubbornness to the right point. At the same time, agree that if your child cannot refuse “junk” food, then you allow him Pepsi, chips, nuts, buns - and whatever else he likes, only on Sundays. Argue with your child, cheer him up and encourage him. Turn boring gymnastics into an exciting activity, it is possible. For example, if he strongly objects, you can agree like this: “I don’t like cleaning, and you don’t like gymnastics.” I promise you, while you puff away for your twenty minutes, I will wash the floors of the entire apartment during this time. This way we will be useful and overcome ourselves.”

Each lesson should begin with a light warm-up. Advise your child to split the days - on one day he works on his legs and buttocks, on another day on his back and abs, on the third day on his arms. Together, select feasible complexes. Of course it is better if these are video files. But, you can just study to music.

An approximate algorithm is as follows: warm-up - squats - lunges-swings - push-ups - work with small dumbbells - press - cool-down.

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Children's gymnastics for weight loss at home

Establishing proper nutrition is not the only measure aimed at correcting a child’s figure. It is important to interest him in daily physical activity, to do exercises in order to quickly lose weight and lose excess weight. Before drawing up a training plan, it is best to consult your doctor about possible contraindications. Remember also that the benefits of training are achieved only if they are carried out regularly.

Warm-up

Any exercise for weight loss begins with a warm-up to warm up the muscles and prepare them for more serious activity. Warm-up is 5-10 minutes:

• walking in place;
• jumping;
• swing your arms, legs;
• bending back and forth and to the sides.

Training endurance

A mandatory element of physical activity is endurance training exercises. This can be walking long distances, running, swimming, cycling and others. If you have an exercise bike or treadmill, you can exercise at home, but in the warm season it is better to give preference to outdoor training. It’s good if the child chooses what type of exercise he wants to do.

You should explain to your child that exercise is not always boring, so dancing is a great option for endurance exercise. You can motivate him to study at home or record him in a studio.

It is very important to pay due attention to physical activity to maintain good shape.

A set of strength exercises

The workout must include a strength block:

• pull-ups;
• push ups;
• lunges;
• bench press with dumbbells.

These exercises help burn fat and build muscle. Each exercise should consist of 3-5 hikes, 15-20 times each. To lose weight in the abdominal area, you need to do a set of crunches and abdominal exercises.

Stretching

After strength exercises, be sure to stretch so that your muscles don’t hurt the next day. Stretching is performed at a leisurely pace to avoid injury:

• bending towards the fingertips;
• spreading your arms out to the sides in front of your chest;
• bending alternately to one and the other leg from a sitting position.

Flexibility should be developed gradually, exercises should be performed with effort, but without bringing the sensation to the point of becoming critically painful. At the point of maximum tension, you should linger motionless for 8-30 seconds. An example of exercises for weight loss can be seen in the video.

Pediatrician of the 2nd category, allergist-immunologist, graduated from the Belarusian State Medical University of the Federal Agency for Health and Social Development. Read more »

Effective weight loss exercises for children

Regular exercise will be effective. Try to find a simple 15-20 minute set of exercises to start with and do it with your child. Or take the plunge and buy an exercise bike or treadmill. This will be a real investment in your health. Running for 20-30 minutes every day is beneficial for everyone. The heart muscle is strengthened, blood pressure is normalized, and when running, all the muscles of the legs, buttocks, arms, torso and abs work. Following simple rules will also be effective - eat in small portions, drink water before meals (preferably half an hour), be restrained and do not eat a lot of sweets, do not eat a lot of baked goods. We advise you to pay enough attention to stretching.

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