朝“问”健康｜儿童减重怎么减？专家教你这样做

Core Viewpoint - The article emphasizes the importance of scientific dietary management for children, particularly focusing on balanced nutrition rather than just weight loss [1][19]. Dietary Management - Parents are increasingly bringing their children to weight management clinics as summer approaches, highlighting a growing awareness of childhood obesity [1]. - Scientific weight management for children should prioritize balanced nutrition, with a recommended weight loss of 1 to 2 kg per month being sufficient [1]. - A balanced diet should include five food categories: grains, fruits and vegetables, protein sources, legumes and nuts, and fats [3]. - Daily protein intake should consist of approximately 300 ml of dairy, one egg, and 100g to 150g of meat, while vegetables should be at least 500g and fruits between 150g to 250g [3]. Eating Habits - It is advised to prioritize whole grains over refined grains and to slow down eating by cutting vegetables into larger pieces [5]. - The order of food consumption is crucial: start with vegetables, followed by protein, and then carbohydrates [5]. - Parents should encourage children to drink water and replace snacks with fresh fruits to avoid "hidden calories" from sugary drinks and junk food [5]. Physical Activity - Exercise is essential for weight management in children, with recommendations for a mix of resistance and aerobic exercises [6][8]. - Suitable activities include moderate-intensity resistance exercises and aerobic activities lasting between 30 to 60 minutes, with a goal of at least two hours of physical activity daily [8][10]. Psychological Aspects - Obese children may develop self-esteem issues related to their weight, known as body image distortion, which can affect their confidence and emotional well-being [11][17]. - Signs of psychological distress include extreme sensitivity to weight-related terms, social withdrawal, and negative self-talk about their appearance [15][17]. - Parents are advised to shift focus from weight discussions to children's interests and strengths, and seek professional help if psychological issues persist [17]. Misconceptions about Weight Management - The belief that childhood obesity will resolve itself in adulthood is incorrect, as 60% to 70% of obese children may remain obese as adults [19]. - The notion that higher exercise intensity leads to faster weight loss is also misleading; a gradual increase in exercise intensity is recommended to prevent injuries [20].