4 Diet Tips for Losing Weight through Exercise

You have worked out very hard, but your weight remains high. Are you getting more and more discouraged? Pediatricians say that although exercise has limited effects on weight loss, more exercise can promote health and help children grow taller. As for the annoying problem of obesity, establishing good eating habits will be more beneficial for weight control.

Clinically, it is found that children’s obesity is mostly caused by bad eating habits, and developing the habit of eating five fruits and vegetables a day can help control weight.

According to a September announcement by the National Health Administration, 1 in 4 children in Taiwan is overweight. Chen Mingong, a pediatrician at the Ministry of Health and Welfare's Taichung Hospital, said that obese children are more likely to develop complications such as heart disease, diabetes, fatty liver, asthma, sleep apnea, and may even be excluded by their classmates. In particular, more and more children are suffering from asthma, and medical science has now confirmed that obesity is also one of the causes of asthma.

Exercise has limited effect on weight loss but helps children grow taller

Is exercising more the most effective way to get rid of obesity? Growing children need at least seven hours of exercise per week, but if they want to lose weight through exercise, the effect is very limited, according to a 2014 report in the British Journal of Sports Medicine. Even so, more exercise can make children healthier and taller.

Many children become addicted to 3C products and reduce their activity, thus falling into the risk of obesity. The American Academy of Pediatrics recommends that children should not watch 3C screens for more than 2 hours a day, because watching 3C screens, especially TV, for too long can also cause children to become obese.

Dr. Chen Mingong reminds us that parents’ eating habits are models for children to learn and imitate.

Fat kids need to lose weight! Correct bad eating habits first

Clinically, it is found that children’s obesity is mostly caused by bad eating habits. Therefore, to help fat children lose weight or avoid childhood obesity, it is best to start with diet. Dr. Chen Minggong reminded that parents’ eating habits are models for children to learn and imitate. Parents should teach their children the importance of a balanced diet, five fruits and vegetables a day, and "less oil, less salt, and less sugar."

【Diet to prevent obesity】

1. 5 fruits and vegetables every day. It is best to have 3 to 4 servings of vegetables and 1 to 2 servings of fruit every day. One serving of vegetables is about half a bowl of rice after cooking, and one serving of fruit is equivalent to the size of a fist. For example, if you eat steamed buns, bread, cereal, eggs, low-sugar soy milk or low-fat milk for breakfast, you might as well add a portion of fruit.

2. Adjust meal content. Try to avoid eating cake for breakfast because it is high in sugar and calories. Try not to eat out for dinner, as food outside tends to have heavier flavors, be higher in salt, and be greasy. If you are a busy parent, you might as well cook one or two dishes yourself and eat some takeout to reduce the proportion of eating out.

3. Don't eat midnight snacks before going to bed. Eating midnight snacks 2 to 3 hours before going to bed at night is harmful to your health because it can easily cause gastroesophageal reflux and weight gain.

4. Eat less junk food. Foods such as French fries, pizza, and fried chicken are too high in calories; candy, cakes, and sugary drinks are too high in sugar and should not be consumed in excess. The average person can consume up to 8 sugar cubes a day, but drinking a can of cola in an aluminum can exceeds the sugar requirement for the entire day, so it should be avoided as much as possible.