Obesity in children. Age stages of development. 7–12 (14 years old)

How to lose weight for a teenager: where to start?

The basis for proper weight loss in both children and adults is a balanced diet.
Therefore, the first step to getting rid of the “extra” should be adjusting the menu. Which one, we, together with nutritionists, talked about here. The second step in this direction is increasing physical activity and regular training. But you need to understand that not all “adult” fitness is suitable for children. For example, HIIT, weights, or complex coordination exercises can be detrimental to their health. “Remember that a teenager has a fragile body, he often has little “sports” experience,” says Anna Meshkova, personal trainer of the ALEX FITNES S club network. “This can lead to injury.”

Difficulties losing weight

It would seem that everything is extremely simple, because the recipe for losing weight for a child consists of two ingredients:

1. balanced diet
2. physical exercise.

But in fact, the difficulties that parents face and the mistakes they make can turn this difficult task into an impossible one. Here are some of them:

Rush

Realizing the scale of the danger hidden behind extra pounds, some parents try to get rid of the problem as quickly as possible. Radical diets are used, designed to help the child “lose weight” in a short time. As a result, the fragile child’s body receives serious stress, while being deprived of essential microelements and vitamins.

Pressure

“From this day on, no more sweets or pies!”, “Stop eating, no one likes fat people,” “Why did you eat salad with mayonnaise when you were visiting? You know you can't! Do you want to go to the hospital? Don’t you want any injections?”, “You will get up at seven in the morning and do exercises until you lose weight!” - and these are not the harshest phrases that overweight children hear.

Acting as harsh overseers, punishing a child for not following the diet, creating psychological discomfort and mercilessly traumatizing the child’s psyche out of good intentions, many parents forget one very important thing: initially, children are deprived of choice. This means that they are not responsible for what they eat or how they look. In addition, in older children, weight problems may be the result of eating disorders caused by psychological distress.

Be that as it may, weight correction is an extremely difficult period for children of any gender and age; they need support, a friendly attitude, and not pressure, intimidation and censure.

Unjustified expectations

Having formed bad eating habits in a child, some parents mistakenly believe that changing them will not be so difficult. They are very surprised when a child, accustomed to getting fried potatoes and chocolate cake for an afternoon snack, does not express delight at the sight of figuratively chopped carrots and apple slices.

Some mothers who have experience losing weight and have changed their diet more than once do not understand why the child does not want to follow the recommendations for losing weight and breaks the diet at any opportunity, because they explained to him how important and necessary it is.

It's not a lack of willpower, it's that children lack motivation. Especially when it comes to children under adolescence. They don't need a slimmer waist for vacation, swim season, or to squeeze into a new suit or dress. Simply put, the child only understands that his candy was “taken away” and wants it back, but he doesn’t care about the reasons.

Children's manipulations

In many families, food becomes one of the tools for showing love and care. Food is used to comfort, encourage and pamper. It is always tasty and is very loved by the child, so when a child is faced with food restrictions and is deprived of sweet treats, he begins to ruthlessly manipulate the feelings of loved ones. Phrases such as: “You feel sorry for food for me!”, “You don’t love me!” are used! and so on.

Most often, parents, instead of showing strength of character and common sense, succumb to this kind of provocation and give in to their children’s desires, thereby aggravating the disease.

Bad example

The whole family eats crispy chicken wings with appetite, pouring fatty sauce mixed with ketchup over the steaming meat, and only little Misha is doomedly picking at a plate of steamed vegetables with a fork. “Eat, son, it’s very healthy! - Dad says with his mouth full and helps himself to another portion of chicken.

This picture is very common. Trying to instill in their child the basics of a healthy lifestyle, parents forget the importance of their own example.

How to lose weight as a teenager: optimal workouts

Experts consider bodyweight exercises to be the ideal option for teenagers. They will be effective for strengthening muscles and reducing the thickness of the fat layer. “It’s best to focus your exercise on exercises that involve either all muscle groups or the largest of them (legs, back),” comments Anna.

It is important to combine exercises correctly and monitor the exercise regime. “Weight loss is directly affected by the intensity of exercise. It can be increased by performing more repetitions and approaches, as well as reducing the rest period between them, comments Anna Meshkova. “However, all this can be done only after you have mastered the technique of performing all the exercises of the complex and have completed several low-intensity classes.”

We asked Anna to create and show us a set of exercises that will help a teenager lose weight.

Weight correction programs for adolescents at the Markushka children's clinic

The Markushka clinic will help your teenager lose weight at home under the supervision of doctors. First, medical specialists (pediatricians, pediatric endocrinologists, neurologists) draw up a plan for examining the teenager, which is necessary to identify possible diseases of the endocrine system and nervous system. Such diagnostics necessarily include laboratory examinations and tests. If the cause of excess weight is internal pathologies, then this requires special approaches to correcting a teenager’s weight.

Conventional weight correction programs for adolescents are individual, but they all consist of nutritional components, recommendations for dosed physical activity, and consultations with adolescent psychologists. Doctors at the clinic conduct regular follow-up examinations of the teenager and, if necessary, make adjustments to the weight loss program.

How to build a lesson

* Start your workout with a short warm-up, like this one.

* Perform all exercises at a calm pace.

* Perform the first three or four workouts according to the strength training scheme: perform 2 sets of exercises of 10-15 repetitions each. After that, move on to circuit training: perform an exercise for 35 seconds, then rest for 15 seconds and move on to the next one. At the end of the circuit, take a break for 1 minute, then repeat from the beginning. Try to complete three such circles.

* Finish your workout with some light stretching.

* Exercise according to this scheme 3-4 times a week.

To complete the complex you only need a mat.

Exercises for hips and buttocks

A set of exercises, including several simple exercises, will help make your legs slimmer and your buttocks toned:

• “Bicycle” 5–8 minutes a day.
• Swing your legs from a position lying on your side (20–30 times for each leg, 3–4 approaches).
• Wall squats. To do this, stand with your back close to the wall and lower yourself down so that your legs are at right angles. When performed correctly, the exercise results in a pose in which you seem to be sitting on a chair. You need to fixate in this position for 1–2 minutes (to begin with). Subsequently, the time increases. This exercise not only helps strengthen the muscles of the thighs and buttocks, but also relieves tension in the back and even reduces stress levels.

Diagonal crunches

Lie on your back, place your palms behind your head and interlock your fingers at the back of your head. Bend your knees slightly. Lift your shoulder blades off the floor and, gently twisting your thoracic spine, direct your left elbow toward your right knee. Direct your right thigh towards your stomach. Return to the starting position and do the same on the other side. This will amount to one repetition. Complete the required number of them.

Don't skip classes to get in shape faster. It will also be useful to increase the amount of physical activity in general: for example, going for long walks every day at a calm pace.

How to quickly and effectively lose weight in your legs

To get rid of excess volume in the thighs or calves, you need to follow a few simple rules:

• Dedicate enough time to regular training.
• Avoid unhealthy fatty foods.
• Normalize the regime.

These are three basic rules that will allow you to effectively lose weight in your legs in a short period of time. Products from Herbalife Nutrition will help speed up and consolidate the results. For example, “Thermo Complete”* has a tonic effect and stimulates metabolism. The caffeine in the dietary supplement will increase the tone of the body, which will be an undoubted help during regular training. Green tea extract will help you quickly and effectively lose weight.

This is interesting: according to research conducted in the USA, green tea catechins have a strengthening effect on the walls of blood vessels**.

Types of fatty deposits

Almost everyone has fat. It is distributed evenly throughout the body, or accumulates in certain areas, which is determined by hormonal levels and genes.

The following types of fat are found in the legs:

· subcutaneous fat tissues are most often located on the thighs under the skin;

· intramuscular fat is concentrated inside the muscle mass;

The intermuscular layer is located between the small fibers of the muscles.

Most of the deposits are subcutaneous, and in the fight against them, effective weight loss of the legs is achieved.

Useful tips

To give slim legs, it is recommended to adhere to the following principles:

• don’t skip breakfast;
• eat spicy foods, they activate blood circulation and remove excess fluid;
• do not eat food 3 hours before going to bed;
• eat often, but in small portions;
• do a contrast shower, especially in the area of ​​the lower extremities;
• practice wraps;
• After sitting at the computer for a long time, do stretching (every 30 minutes)
• perform a foot massage;
• avoid stress that inhibits fat burning;

It is worth considering that local weight loss is almost impossible. It is recommended to combine all the proposed options and the effect will not be long in coming. When the first results appear, they do not stop, but continue to follow the diet and exercise. Beautiful slender legs are the result of painstaking and persistent actions.

First, strengthen your back

According to Russian statistics, 90 percent of schoolchildren
suffer from various pathologies of the musculoskeletal system that require correction. A fairly large part of this group are children with various postural disorders.

Selection rules

Your child has grown up and wants interesting physical activity, but you don’t know what to offer him? We tell you how to choose a sport for a teenager.

An important factor in the appearance of poor posture is the weakness of the autochthonous muscles responsible for maintaining correct posture, posture and supporting the body in an upright position.
Autochthonous muscles
create a kind of axis of the body around which all other movements are performed.
“According to statistics from researchers from the USA,” says Korochkin, “up to 80 percent of professional athletes cannot reach the maximum of their capabilities due to the fact that their muscles are not sufficiently developed.” Weakness of autochthonous muscles
can be determined by the following signs: Even if there are no visible postural disorders, it is difficult for a teenager to maintain an upright posture, and he begins to slouch. The teenager has problems in sports that require agility - football, basketball, roller skating. Therefore, the first fitness classes for a teenager should be aimed at strengthening these muscles. If a child immediately starts training on weight machines, existing problems with the musculoskeletal system will worsen. In addition, the desired effect from the training will not appear, and in the future this will affect both the state of health and potential sports success.

Alternative techniques

Several other approaches can be used to enhance the effects of exercise and diet.

• Anti-cellulite and lymphatic drainage massage. An excellent way to normalize lymph flow in the legs, restore skin tone and elasticity.
• Using scrubs. They help get rid of the upper stratum corneum of the skin and increase blood flow into the capillaries.
• Application of creams. Anti-cellulite products help not only get rid of unsightly skin unevenness, but also reduce volume in problem areas. Before using such products, it is recommended to consult a specialist.

What are slow carbohydrates?

Organic compounds that are classified as polysaccharides in their chemical structure are called complex and slow carbohydrates. Their molecule contains a variety of monosaccharides, a lot of glucose and fructose.

Many vital processes in the body occur with the participation of monosaccharides. They promote the processing of fats and proteins and have a positive effect on the liver. Food containing a high concentration of slow carbohydrates is best consumed before lunch, when carbohydrate metabolism has not yet slowed down.

How to choose weight?

The choice of weight depends on the training goal. It is selected normally when a person can correctly perform the exercise for a sufficient number of repetitions. It is advisable for a teenager to choose a weight that allows him to do about 15 repetitions
.
If you can do more, the weight is insufficient; if you do less, you are overweight. Strength training cannot be organized according to the principle of “training the whole body at once.” The work scheme must be structured so that each session involves working on a specific muscle group. “One day we do the arms, the second the legs,” explains Korochkin, “then the torso, shoulder and pelvic girdles.” It is important to prevent
inflammation in the tendons and joints - if pain appears in them after exercise, the load should be reduced.

Motivation

Proper motivation is the key to successful weight loss. Many people say: “I want to lose weight,” but few are ready to work and confidently move towards their dream. It is important to set a realistic goal and follow it. Losing 0.5-1 kg per week is realistic. This figure is very small, but it will allow you to get positive dynamics and track the results. To successfully lose weight you need:

1. Set a realistic goal.
2. Keep a diary and track your progress.
3. Reward yourself for each completed stage.
4. Communicate with like-minded people and experts.

The main thing is self-confidence and self-confidence. On the path to losing weight, various difficulties may arise. It is best to have a reliable person nearby - a nutritionist.

Prevention of excess body weight in adolescents

If a boy or girl tends to be overweight, parents should not worry too much. It is recommended to closely monitor the teenager’s diet, as well as what he spends his pocket money on, and not allow him to remain idle for a long time, encouraging him to play sports. There is no need to set a goal to achieve any records - a healing effect is enough.

Teenage obesity is not a reason for debilitating self-torture, and it does not necessarily mean obesity in adulthood. Between 11 and 16 years of age, a powerful hormonal explosion occurs in the human body, and the body can independently regulate weight. Sometimes, after going through adolescence, teenagers become flexible and slim without any diets.

Side lunges

They will perfectly work the back and front surfaces of the thigh and tone the muscles. Try to perform the exercise slowly to fully feel your legs.

Technique:

• Stand up straight. Feet shoulder width apart. The feet are turned towards the knees.
• Place your arms in front of you, elbows slightly bent, hands clasped in front of your chest.
• As you exhale, take a step to the side with your right leg, bend it at the knee and transfer your body weight to it.
• The left leg is straightened and stands on a full foot.
• We do the exercise in dynamics on each leg in turn.

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Massage and wraps

These procedures increase metabolism and help quickly remove volumes.

Anti-cellulite massage is aimed at “breaking up” fat deposits. Performed with energetic patting and massaging movements. It is very effective to additionally use vacuum jars, which are sold in any pharmacy. It is advisable to do massage in a course of 8-10 procedures.

You can enhance the anti-cellulite and fat-burning effect with essential oils. Citrus oils, geranium oil, black pepper oil, and cinnamon oil are ideal for this.

Mustard, clay, coffee, honey or chocolate are usually used for wrapping. The method of application is the same for any composition. It is necessary to apply the mixture to the thighs, stomach and buttocks, wrap in plastic and wrap in a warm blanket. After 40-60 minutes, rinse with warm water and apply moisturizer. Repeat after 1-2 days. After the procedure, the skin tightens and becomes more elastic.

After a month of training, wraps and massage, the volume of the hips may decrease by 2-5 cm, depending on the initial data.

What is the difference between weight loss for adults and teenagers?

According to research1.
M. L. Butryn, T. A. Wadden, M. R. Rukstalis. Maintenance of Weight Loss in Adolescents: Current Status and Future Directions / Journal of Obesity 2. D. Rancourt, CD Jensen, KM Duraccio. Successful weight loss initiation and maintenance among adolescents with overweight and obesity: Does age matter? / Clinical obesity 3. D. Silva, K. Sena‑Evangelista, C. Lyra. Motivations for weight loss in adolescents with overweight and obesity: a systematic review / BMC Pediatrics volume, adults more often reduce their weight for health, and adolescents - to improve their appearance, increase self-esteem and avoid ridicule from peers. Body rejection and bullying from classmates often lead to D. Neumark-Sztainer, S. J. Paxton, and P. J. Hannan. Does body satisfaction matter? Five-year longitudinal associations between body satisfaction and health behaviors in adolescent females and males / The Journal of adolescent health : official publication of the Society for Adolescent Medicine of adolescents and adolescents to unhealthy weight loss methods, such as skipping meals, fasting, using laxatives and diuretics. All this ends in breakdowns, episodes of gluttony, inducing vomiting and gaining even more excess weight.

At the same time, according to a study by F. Solmi, H. Sharpe, S. H. Gage. Changes in the Prevalence and Correlates of Weight‑Control Behaviors and Weight Perception in Adolescents in the UK, 1986‑2015 / JAMA Pediatrics, Today's teenagers are much more likely to diet and try to lose weight through exercise than their peers 10 and 45 years ago.

Perhaps it’s all to do with the image of an ideal body created by culture and propagated by the fitness industry. Even adults fall for this, starting to lose weight at normal body weight. Teenagers, who are especially vulnerable to the influence of society and suffer from youthful maximalism, in pursuit of the ideal, are at even greater risk of injury, poor health, and disrupted eating behavior.

Thus, the main task for teenage weight loss is to avoid strict restrictions and not develop mental disorders that will poison them for the rest of their lives.

When should classes start?

The main principle of training in adolescence is to create a “base” for the future. There is no need to strive to achieve quick results - the growing body still needs to form correctly. Therefore, all strength training for teenagers must include stretching exercises to develop flexibility. You can start training on exercise machines when the child’s period of intensive growth ends
. Growth itself is already a large burden on the musculoskeletal system. For girls, this period usually ends when they reach puberty at 11-13 years of age. For boys, the growth period may take several more years. Dosed strength loads before and during the growth period are also possible, but they should be carried out only using your own weight.

How to lose 1, 2, 3, 4, 5, 10,15, 20 kg without dieting

Miracles in this world happen very often, but you will not be able to believe that you can quickly lose weight while eating everything, drinking, without a diet and proper nutrition, the physiological characteristics of the body are designed in such a way that if you have gained extra pounds of weight by overeating, then you need now undereat so that the weight begins to decrease down to your normal weight, when you start to eat less, the body itself will slowly begin to use its fat reserves as the main source of energy and you will lose weight. It is important to adhere to the restrictions that we wrote about above in order to start losing weight.

Optimal diet

An important step on the path to an ideal figure will be giving up unhealthy junk food. Store-bought sweets and soda, fast food, and fatty fried meat should disappear from the diet. What must be on the menu?

• Lots of fibre. It is found in vegetables and fruits. They are recommended to be consumed raw. Stewing and steaming are allowed.
• More protein. This is the main building material of muscle tissue. An additional source of protein can be the Formula 1 protein shake from Herbalife Nutrition. It is suitable for those who monitor their body weight or are on a diet. The low-calorie product will ensure a long-lasting feeling of satiety, and the high protein content will help you achieve faster results when working out your muscles.
• More clean water. Be sure to monitor the water-salt balance. It is recommended to drink at least 1.5 liters of clean liquid per day.