Diet for children for a week for weight loss at home

According to experts, today the problem of childhood obesity is more relevant than ever. In total, over a billion people suffer from excess weight in the world, and 30% of this figure is among children. But how can a 12-year-old child lose weight in a week at home?

Often the cause of childhood obesity is poor nutrition, abuse of unhealthy and high-calorie foods, as well as a relatively passive lifestyle.

If previously children spent a lot of time in the yard on playgrounds, and not a day went by without playing sports, today all this has been replaced by tablet applications, computer games, cartoons, etc.

how to lose weight for a 10-12 year old child in a week at home

What can we say about the addiction of most children to all sorts of chips, fast food, crackers, sweet soda, chocolate bars, etc. Of course, by regularly eating in this way, excess weight simply cannot be avoided, especially if you also combine such a dubious diet with sedentary lifestyle of a modern child.

In childhood, excess weight is extremely undesirable, as it can provoke the development of many diseases. In particular, we are talking about diseases of the cardiovascular system and bone deformations. If your child has a problem with excess weight, of course, you need to urgently deal with it. But how to do this correctly? After all, getting a boy to give up his favorite treats and exchange bright computer graphics for a visit to the sports section is far from an easy task! That is why experts have developed a children's diet for children 11 years old and a schedule, following which the child will be as comfortable and easy as possible to switch to a new diet.

Diet for children 10-12 years old: features

How to lose 10 kg in a week at home for children 10 years old? First of all, it is worth understanding that the diet for children clearly does not provide for any strict food restrictions, like the express diets of models. A children's diet is a balanced diet that should bring maximum benefit to a growing and developing body.

It is extremely important to regulate the diet itself. Four meals a day are ideal: 25-30% of the total daily diet is for breakfast, 10-15% for lunch, 40-45% for lunch and only 15-20% for dinner.

Breakfast and lunch in a child's diet should consist primarily of protein foods. Eggs, lean meats and fish are ideal. Legumes are also useful - they contain a lot of vitamins, minerals and microelements, in addition, they perfectly saturate and give a boost of energy, which is so necessary for a child’s body.

How can a 13 year old girl lose weight in a week? For dinner, prepare dishes of cereals and vegetables for the children. Do not forget that the entire children's diet should consist only of natural and nutrient-rich foods. Any canned food, fast food, semi-finished products, store-bought snacks, etc. certainly have no place on a child’s menu!

How can a 12 year old girl lose weight at home in a week? The most suitable products for a children's diet include the following:

  • fish;
  • meat;
  • seafood;
  • fruits;
  • vegetables;
  • dairy products;
  • bran and rye bread;
  • fresh juices;
  • mineral water without gas.

For a children's diet, it is advisable to prepare all dishes yourself, rather than using store-bought ones. Homemade food is always safer in any case, since you probably know what ingredients are used to prepare it.

But the following foods should be excluded from the children's diet:

  • canned food with a shelf life of more than three months;
  • sausages, sausages;
  • store-bought cutlets;
  • food cooked with margarine;
  • chips, salted nuts, etc.;
  • chocolate bars;
  • lollipops;
  • food containing flavor enhancers;
  • sweet sodas.

The above foods not only provoke weight gain without saturating the body with any useful substances, but can also be addictive in children.

Sweets and chocolates can be replaced with dried fruits - they give the body the right dose of sugar, create a long-lasting feeling of fullness and contain only natural components that are important for our health.

The children's diet is the same system of proper and balanced nutrition. There is only one feature: you need to switch to this method of eating very gradually, since it is quite difficult for children to immediately give up all the harmful foods to which they are so addicted.

To begin with, you can simply allow your child his favorite store-bought treats only in the first half of the day, since consuming them in the evening provokes active fat deposition. Then you can include such food in the child’s diet only once every few days, then on weekends, etc. You can use chips, chocolates, etc. as a reward for certain merits. But, of course, if you eat something like this, then only occasionally and in small quantities.

How to lose weight at 10 years old: the problem of childhood obesity, risks, causes of excess weight in children

The problem of childhood obesity in modern society is becoming increasingly widespread. Recently, there has been an increasing number of cases of overweight being diagnosed in young children, when they are still quite actively growing and developing. More and more often, parents turn to doctors with the question of how to lose weight for a 10-year-old child.

Before choosing a weight loss method, it is necessary to determine the stage of obesity (BMI and its deviation from the norm at a given age). There are 4 degrees of childhood obesity:

  • 1st degree – deviation in the child’s weight from the norm is 15-25%;
  • 2nd degree – weight deviation is 25-50% of the generally accepted norm;
  • 3rd degree – deviation of body weight from 51 to 85% of the norm;
  • 4th degree – weight deviation ranges from 85 to 100% of normal.

With the first degree of obesity (mild overweight), you can make independent attempts to correct weight by changing the child’s diet, as well as his lifestyle. All other cases require medical examination and identification of the causes of obesity.

The main causes of childhood obesity are:

  • Improper diet;
  • Sedentary lifestyle;
  • Genetic predisposition;
  • Metabolic disease;
  • Lifestyle of modern society;
  • Imitating the lifestyle of adults;
  • Physiological characteristics of the child’s body;
  • Gastrointestinal diseases;
  • Violation of general development;
  • Hormonal imbalance in a child's body.

The main risks associated with childhood obesity are:

  • Development of purely adult diseases (arthritis, arthrosis, other joint diseases, high cholesterol, hypertension, diabetes, cardiac dysfunction);
  • Phlebeurysm;
  • Problems with the spine;
  • Infertility in the future;
  • Kidney failure.


It is advisable to gradually accustom your child to healthy and wholesome food, because right after hamburgers it will be difficult for children to fall in love with broccoli. To start, try to get your child to follow a few basic rules.

  1. Do not eat at night (dinner should be no later than 19.00 and not very dense).
  2. Have a hearty breakfast.
  3. Do not eat at the computer or in front of the TV.
  4. Avoid snacking on sweets, chocolates, etc. If a child gets hungry between meals, he can eat any fruit, vegetable salad or fermented milk product.
  5. Avoid fried foods. It is preferable to steam, boil or bake foods.
  6. Don't eat at fast foods.
  7. Do not eat salads dressed with mayonnaise (for starters, you can at least switch to diet mayonnaise).

It is also important to normalize a child’s weight by consuming enough fluids. The daily requirement of water for a healthy child’s body is 30 ml per 1 kilogram of weight. Of course, you need to drink clean water, not sweet soda. By the way, it is also advisable to drink tea, cocoa and other hot drinks without sugar. Of course, this will be difficult for the child, so try to at least gradually reduce the amount of sugar added to the cup.

The first breakfast should be about 25-30% of the total daily diet, the second breakfast - about 10-15%, lunch - 45%, dinner - 15%.

To prepare breakfast and lunch, use mainly protein foods (fish, eggs and meat), and for dinner - cereals and vegetables.

What a teenager from 11 to 17 years old needs to know about diet


  • What a teenager from 11 to 17 years old needs to know about diet
  • What foods are recommended to be removed from a teenager's diet?
  • Rules for teenage diet for weight loss
  • Diet options for teenagers
  • General recommendations

All metabolic processes in a growing body occur somewhat differently compared to an adult body, therefore, if there are no medical indications for losing weight (overweight and obesity, diabetes, heart failure, etc.), you should not starve yourself with diets.

It is very important for teenagers, starting from 11 years old and up to 17 years old, to provide their body with all the necessary microelements and vitamins. If you remove all the necessary components for the full development of the body, then in five to ten years you will experience problems with both weight and health. Most often, the problem with extra pounds in adolescence disappears by the time the body fully matures.

Teenage diets at 11, 12, 13 years old and up to 17 years old can cause problems: with hormonal levels, skin condition, hair and nails. It is important to understand that a teenage diet is not starvation, it is a properly selected healthy diet without fast food, sweets and other junk food.

To get more results from a healthy diet, it is important to combine it with adequate physical activity - running, swimming, frequent walks, rollerblading and cycling. The main thing for a teenage diet is to regularly eat healthy and nutritious foods.

Diet for an overweight 8 year old child: menu

First option of the diet menu:

  • first breakfast - an omelet with carrots, a slice of rye bread, a cup of tea or compote;
  • second breakfast - a sandwich with cheese, a glass of dried fruit compote;
  • lunch - potato or meat soup, a piece of rye bread or crispbread;
  • dinner - boiled potatoes or stewed vegetables, a glass of apple jelly.

Second option:

  • first breakfast - a portion of buckwheat porridge with milk;
  • second breakfast - steamed beet cutlets, a glass of apple compote;
  • lunch - borscht cooked in low-fat meat broth, boiled potatoes, stewed vegetables, a slice of rye bread;
  • dinner - a salad of fresh vegetables (can be dressed with dietary mayonnaise, a glass of dried fruit jelly.

Third option:

  • first breakfast - a portion of oatmeal, a cup of tea with milk;
  • second breakfast - fresh tomatoes, a slice of bread and a baked apple;
  • lunch - vegetable hash, a slice of bread, a glass of carrot and apple juice;
  • dinner - stewed zucchini, boiled potatoes and a cup of tea.

Fourth option:

  • first breakfast - an omelet with apples, a glass of rosehip infusion;
  • second breakfast - some potato pancakes with the addition of low-fat sour cream;
  • lunch - mashed potatoes, beet cutlets, rye bread, any fresh fruit;
  • dinner - oatmeal with raisins.

Fifth option:

  • first breakfast - semolina pancakes with apples and raisins, a glass of compote;
  • second breakfast - liver pate with rye bread, some fresh fruit;
  • lunch - a piece of rye bread and a portion of oatmeal soup with the addition of prunes;
  • dinner - boiled potatoes, steamed meatballs, a glass of rosehip infusion.

Sixth option:

  • first breakfast - fruit puree;
  • second breakfast - potato omelet, a glass of dried fruit compote;
  • lunch - a portion of soup from grated vegetables, a cup of coffee with milk;
  • dinner - fresh vegetable salad, seasoned with sour cream, some stewed potatoes.

Taking into account all the features, you can create a menu for 7 days; it is important to take into account the recommendations for children 9 years old.

Why exactly 10 years?

In fact: why are we talking about 10 years of age? After all, being overweight is known to be harmful at any age. In fact, everything is simple here. 10 years of age is special. This, so to speak, is the threshold of adolescence, adolescence. The boy will soon turn into a young man, and the girl into a girl. It is at this age that boys and girls begin to pay special attention to their appearance.

So let's imagine. A guy or a girl is growing up, first love and all the joys and excitement associated with it are just around the corner, but they are fat people. All sorts of nervous disorders and even an inferiority complex are almost certainly guaranteed in this case.

In addition, excess weight in adolescence (transition) often leads to a variety of diseases. At this time, the body is being rebuilt at a breakneck pace!

So if there is such a need for a child to lose weight, then this should be done at the age of 10. This is the deadline. Then it may be too late - both psychologically and physically.

How to deal with excess weight in a child

First of all, parents must understand for themselves that diets that adults can eat are strictly prohibited for children. The process of losing weight should be as painless and safe as possible for a child’s growing body.

The best solution is to seek help from a professional nutritionist who will develop individual nutrition for the child, taking into account the causes of obesity. If it is not possible to find a nutritionist, here are some recommendations for children's dietary nutrition:

  1. Do not leave the child alone with his problem and new way of eating. In other words, eating habits, even family “eating traditions,” must be rebuilt for all family members, including grandparents. Absolutely all family members must be in solidarity with the child and eat the same way as he does, then the process will be painless and as effective as possible.
  2. Actively search for the psychological reason that led to the child gaining weight. In most cases, if you talk to the child and pay more attention, this reason is detected already in the first stages. Once the cause has been identified, direct all efforts to overcome it. If you can’t do it on your own, contact a psychologist. Any unresolved “children’s” psychological problem can ruin life in the future and very significantly, parents should remember this.

How to lose weight at 11 years old: recommendations for girls

At this age, accelerated weight gain is considered normal. By the beginning of menstruation, the girl’s weight should be at least 45 kg, otherwise hormonal imbalances may begin, which will lead to a number of other problems.

In girls, the genital organs begin to develop intensively, the shape of the pelvis changes, and hormones are produced. Often at this age there is a sharp growth spurt, while the weight remains the same. The question “how to lose weight for an 11-year-old girl at home in a week” will cease to worry both parents and the child himself. But quality nutrition will only have a positive impact, and a consultation with a specialist will put everything in order and help determine whether the child needs to lose weight.

What is possible and what is not?

Some parents, who have tried a diet on themselves, try to try it on their child. But this cannot be done, because it can harm the unformed organism. How to lose weight for a 10 year old girl or boy?

Prohibited techniques:

  1. Grueling workouts. Even if a child is naturally very active, intense physical activity can have a negative impact on health. Grueling sports take away all the strength, so the child will not be able to fully engage in mental work and will begin to fall behind in school.
  2. Strict diets. A child’s body needs a constant supply of all the substances necessary for full development. Hunger strikes and strict diets interrupt this chain. And this is fraught with problems with physical and mental development.
  3. Weight loss drugs. Even the most natural herbal teas can cause serious harm to a child's gastrointestinal tract.

The diet for children 10-11 years old for girls and boys is based on eliminating harmful foods, consuming healthy foods and increasing physical activity.

Note for those losing weight:

  • last meal – no later than 19.00;
  • do not overeat at night;
  • have a hearty breakfast;
  • Eat nutritiously and avoid snacks, especially in the form of sweets, buns or chocolates. But you can satisfy your hunger with fruit;
  • never eat near the TV or in front of a computer monitor;
  • All products are recommended to be boiled, baked or steamed. Avoid fried foods;
  • forget about the existence of fast foods;
  • Do not dress salads with mayonnaise or other high-calorie sauces.

Don't forget about adequate fluid intake. The daily norm can be calculated independently (30 ml per 1 kg of weight). Water should be without sugar and gas. It is also recommended to drink all drinks consumed throughout the day without sugar.

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