Healthy Diet for children suffering from obesity

Healthy Diet for children suffering from obesity

children diet

This model can be applied as diet to lose weight for children that suffer from overweight or obese unwanted

And this diet divided into five meals a day so the child does not feel hungry, and this does not affect the growth and level of health and education. And note that the child needed materials and nutrients more than anyone else.

It has been provided all important elements needed by the child in a healthy diet to grow naturally,

But with the least amount of calories and  unuseful fat which contribute significantly on growing the problem of obesity in children and have a very bad effect on the child's future and life in General.

firstly :breakfast meal:-

Korn Flex plate Cup+ low-fat milk (local natural honey spoon instead of sugar),+ a cluster of grapes.

Secondly: in school:

Turkish sandwich a 2 slices toast them (Turkish chicken slice+ slice cheese+ sliced tomatoes,+ cucumber and lettuce) +Cup of orange juice

third: lunch meal:-

Grilled chicken+ breast baked potato instead of French fries as many calories+ dish Tabbouleh with a teaspoon of olive oil.

 fourthly : snack between lunch and dinner:-

A cup of Strawberry Banana Smoothie with low-fat milk, so enter in configured of one banana  and five beads of strawberry. You can add 3 biscuits wheat as a dietary supplement.

children obesity

Fifthly: dinner:-

Spaghetti Pasta dish with minced meat and its components are (30 grams of minced meat  Pasta spaghetti boiled cup + tomato sauce)+1 cup low-fat milk.

Obesity in children is a ticking bomb, no one wants to wait to see it explode in the late

So it has serious damages appears with the child reaches teenage and onwards

This diet has proven its effectiveness with many of the children because of the availability of the meats, fruits and juices, and elements and foodstuffs that do not do not make him feel hungry or impede his movement or level and educational curriculum.

We will continue to put more of the systems and health diet programs  for children that suffer from obesity make each mother select with her child the right system to avoid damage to his health problems and future obesity 

From now on, you and his father must set an example for him, ,in The increase in movement, exercise, eating healthy food,staying away from sodas and many food fat so don't feel discrimination and impunity often will affect it negatively.

types of exercisesand activities that help to keep body health and fitness for all ages

types of exercises that help to keep body fitness 

sports for all

Activity guidelines 5-18years

What is the amount of physical exercises and activity, the children, youth people aged between 5 - 18 done To keep a good health?. 

young people Should  do three types of physical activities each week to stay healthy or to improve their health, and these activities are aerobic, muscle-strengthening exercises and exercises to strengthen bones.

Your age determines the amount of physical activity you need to do on a weekly basis. 

All children under the age of 5 years

kids acivity

children under the age of 5 should not be  dwell for long periods, except when sleeping.

 Watching TV, traveling by car, bus or train or be proofed in strollers for long periods is not good for the health and growth of the child.

And that all children under the age of 5 who are overweight improve their health by identifying the guidelines for the activity. Even if their weight has not changed. To achieve and maintain a healthy weight, they may need to do additional activity and make changes to their diet.

What is considering as a light activity for children?

Light activity for children includes a range of activities such as:

• stand 

• move throughout 

• walk slowly 

• less active play

cycling as a vital activity for kids

What is considering as a vital activity for kids?

Examples include 
vital activities appropriate for most children who can walk by themselves :

Brisk walking 

• cycling 

• dancing 

• pool 

• climbing 

• jump rope 

• gymnastics

Adult's physical guidelines

How much physical activity  adults aged 19-40 years need  for maintaining healthy?.

To stay healthy or improve health, adults need to do two kinds of physical activity per week: physical activity and respiratory muscles.and to  be active every day and do:

150 minutes  of medium intensity respiratory activity such as biking or brisk walking each week, and

   Muscle strengthening activities in two or more 3 times a week that make all major muscle move (legs, back and hips, abdomen, chest, arms and shoulders  ).

75 minutes (1 hour and 15 minutes) from the sports respiratory activity high-intensity exercise such as jogging or singles tennis game a week, and Strengthen the muscles in two or more activities per week, which moved all the major muscle groups (legs, hips, chest, back,shoulders arms and  abdomen

What are the active athletes dominated by average density? 


include examples of activities that require moderate effort for most people to: 

  Brisk walking 

• water aerobics 

• bike riding on level ground or there are several hills 

• tennis  

• hiking  

• skateboard wheels skateboard 

• volleyball 

• basketball

Moderate-intensity activity will makes you breathe faster and feel the warmth. One way to find out if you are in a moderate intensity is if you can still talk, but can't sing the song.

What is sports activity very intensive respiratory?

 activities that require making a strong effort for most people to:

Jogging or running 

• swim fast 

• quickly or ride a bike on the hills 

• Tennis  • soccer • rugby • Jumping rope 

• Hockey 

• Aerobics 

• Sports Fitness 

• Martial Arts

high-intensity Sports respiratory activity means   breathing difficulty and quickly, Your heart rate has risen slightly. If you are working at this level. You will  be able to say no more than a little words and you will stop for breathing

at the end parents should encourage their children to do sport  and they also should practise it

10 foods gives you a prominent muscles without effort

10 foods gives you a prominent muscle without effort

Do you want to build muscles? There are many ways in which you can build those muscles, including not only exercise but also, through some meals.

 This  is a list of most famous foods for building your muscles:

Fat-free meat:

You can get muscles by eating three ounces per ounce, it gives you what is coming from 154 calories on average, plus protein builds muscle.

 Chicken without skin:

 It is an excellent source of protein, and it is important for muscle repair, and you can get it through a dealer in different forms and different ways of cooking, but they all achieve the purpose.

eggs:

 It contains a significant proportion of high-quality vitamin D, essential amino acids.

cheese:

It contains pure casein protein and provides an excellent source of protein B12, and calcium and other nutrients.

Different protein supplements:

Which seems to be an affordable price, and used by many of the bodybuilding players , which is quick and convenient to gain muscle.

Tuna:

It contains a high proportion of protein with very low in fat, rich in omega-3 fatty acids, which are essential to increase metabolism.

Oats:

 It is an ideal source of carbohydrates and causes a drop in blood sugar, perfect source of carbohydrates.

Whole grains:

It works to digest food with high efficiency, it contains vitamin C, vitamin E and can be obtained from brown rice.

fruits and vegetables:

It helps to build muscle, and antioxidants, which are essential to the work of a healthy immune system.

Healthy fats:

It helps to testosterone and growth hormone and help you to lose more fats, and you can find them in salmon.

20 quick and easy ways to burn fat

 20 quick and easy ways to burn fat 

avocado juice

Burn body fat is important for many men, considered by some a key element in building fitness, maintain a healthy body and muscle building, and there are many methods and techniques for burning fat, including:

1-Perform 10 races run over a distance of 100 yards which means burn 500 calories.

2-Wait for 20 minutes before doing other exercises.

3- A light dinner, with fat-free Greek yogurt.

4-Eating healthy food rich in nutrients such as peanut butter.

5- Eating in the kitchen, not on the couch.

6-Eating nuts like pistachios with pastry.

7-Practice Yoga exercises.

8-Fasting for one week at least to lower blood sugar.

9-Do streaming exercises  before breakfast directly

10- Replace bread with oatmeal and eggs.

11- Eating in the kitchen, not on the couch.

12- Drink more water.

13-Do not  fry eggs, poultry and fish.

14-Eating a cup of fat-free milk every morning.

15-try to get apps help you burn more calories.

16-Consider taking supplements.

17-Eat more avocado.

18-  Eating potatoes, take care to get enough shares of starches.

19-Take care enjoy grilled food. 

20-Eat as much protein suitable up to 3: 5 ounces.

Five exercises......to Get the perfect body in 10 minutes

Five exercises......to Get the perfect body in 10 minutes

The nature of life in our world has become fast already, so you have to adapt to these situations in the whole of your lifestyle, even with sports. 
trainings that must perform to maintain physical fitness

Some fitness exercises can be carried out at home daily in the morning before you go to work, and it will not take from you just a few minutes.

Here I will introduce to you five easy exercises may be performed in less than 10 minutes without troubles,
do these exercises with a healthy diet, appropriate athlete timetable, and I promise you, you will be like the famous boxing player Muhammad Ali

Exercises on the bed:

Before stepping out of  your bed, you can perform a number of movements that you will not take a long time, for example

the peddler

-The Peddler: Lying down on your back, on the ground or on the edge of your bed, peddle your legs using ample circular movements for two minutes

The Side Kick: The Side Kick: This is an amazing exercise that make your legs, buttocks, hips, core, and thighs all works at once

-lye down on a mat on your side

-rest on one arm and keep your body straight as possible

side kick

-start the series by kicking your top leg into the air and bring it back down so that it almost touches your bottom leg 

-Hold your top leg for 10 seconds then bring it back into the air

-After you have done 10-15 leg kicks, bring your top leg up and rotate your leg in circles 10 times

These exercises increase muscle strength by 107 % and increase the size of these muscles almost by 30%

running in place

 Running in place:

This exercise gives you a fitness over time, it can be exercised by jogging in place is similar to using a 'walker', and this exercise will strengthen the muscles of the legs..

pushup exercise 

This exercise favored by many men as it is an easy exercise

 which does not take a long time, depending on where the gradient, which provides an opportunity for a man to maintain it.

pushup

You can put for yourself  a particular number of pushup exercise, and you can fragment this number in stages, and between each stage and the other rest to

take a deep breath, and then resume the exercise in order to reach the number you specified,

and trust fully that this figure will increase over time. And push up exercise  is beneficial for men Fitness  and thicken,

 and it is distinguished from many of fitness violent and exhausting exercises for the body because it easier.

 heavy punches Bag:

You could benefit from some padding unwanted in your home, such as cutting cloth or sponge or papers to fill out a pillow and hang it for use in the  punches exercise which strengthens the muscles of the chest and arms.

punches bag made at home

this exercise can be done at home with ease without trouble, and will not take your time more than three minutes,  persevere on it in the morning.

For more enthusiasm, I advise you to attach a picture of some famous boxers on any of these pillows so that gives you a feeling reflected a positive performance during the exercise

weight lifting:

You Can exploit any iron stick you do not  use at home and install the twofold on both sides, and sports weight lifting, and you can change the weights all the time where you want to raise loads more

weight lifting

this exercise will not take you more than five minutes, and can be exercised at any time you want, without the trouble.

And now you can do these special fitness exercises, for a few minutes daily, which will be reflected positively sure on you, so do not miss the opportunity

tips for slimming the rumen in short time

 tips for slimming the rumen in a  short time

Who among us didn't watch those ads on satellite or on the Internet about a magical place belt around the abdomen and remain lying down and watching tv while he does 

move around and burn fat without any effort from you

As well show you a group of people, men and women are doing a series of abdominal 

exercises they performed with difficulty they dislike for these exercises on the other hand, another group put this machine and they are beaming prominent belly muscles

And they tell you that this belt gives the effect of hours of strenuous exercises for the abdomen in 10 minutes only to earn the attention of viewers who suffer from fat around the abdomen, all this talk is baseless

How to lose belly in the right way

Belly slimming and fat burning on the abdomen, buttocks and belly diet exercise  heart strengthen exercises:

Running

Swimming

ride bike

Or any kind of strenuous sports push your heart to reach the maximum number of strikes and this for at least 20 minutes and well so your body starts burning fat

When your body starts burning fat under the skin, improve your body become more toned and also due to loss of fat, your body will become leaner than before .

So you must do this exercise 5 times a week in order to lose belly and if possible you can bodybuilding when large muscle exercises like the chest, back, thighs, you burn large quantities of fat and at the same time compensated by muscles

Top tips lose belly :

Sleeping :

Yes sleeping will help you lose belly when you keep lying for hours late into the night, your body secretes hormones that make it thirsty to sugars which lead to increased fat around the abdomen so you'll sleep early for at least 7 hours to make your body to loose belly

Train quietly :

You can't Burn Fat  through 1000 type of exercise a once. These exercises can give you Strong muscles of Belly Fat, but it will not help you Weight Loss big "potbelly  ,so, try 3 maximum exercises practiced by 3 times A week for weight loss the abdomen

Sugar is the enemy you in abdominal obesity:

Abdominal obesity is 80% from diet so try reducing the calories you eat and focused on proteins and green vegetables As well as bad habits in nutrition like not eating junk food and soft drinks offset by small meals healthy to lose belly

 vitamin C :

When under pressure, for some reason, your body secretes large quantities of cholesterol and vitamin c helps you modify cholesterol in your body, as well as the vitamin c helps to convert fats into the body into energy leading to loose belly in short time

Drinking water:

Many are unaware that drinking water helps burn fat in General

and, in particular the rumen loss, so make water a friends with you  in this period and you should drink between 8 to 12 Cups of water a day to lose belly 

Green tea :

Considered a beverage that helps enlighten the rumen because recent studies have confirmed that people who drink daily cup of green tea regularly for 12 weeks, they burn fat by 16% more than people who don't drink green tea should make green tea favorite during the burn belly fat

Fast diet to lose 9 kg in a week

Fast diet to lose 9 kg in a week

fast diet

a Fast diet consisting of only 7 days and it can help you to lose weight approx. 9 kg, it was renamed under the name "fast diet" because, it can help people appear thinner and less weight in a very short period .

This diet is divided into 3 main meals, but depend on reducing the consumption of food in a simple way and more importantly reducing the consumption of fats and calorie-rich foods which does not necessary while it provided the body with nutrients 

needed for daily activities.

This does not mean, of course, continue to implement the diet after seven days whatever the reasons only after consulting your doctor or dietitian and preferably consult before you begin dieting was recommended for one without the other .

The first day of the fast diet

vegetarian plate

Breakfast:

Slice toast diet toasted +one fruit  of any type of + Cup skim milk .

Secondly: lunch 

A slice or piece of chicken breast poached or grilled taste  + dish of fresh vegetables  +cup of juice Kiwi and pineapple

Third: dinner

The same breakfast (toast slice+ fruit+ cup milk).

The second day of the fast diet

First: breakfast.

Slice toast toaster+ great diet peach+ slice cantaloupe 1+ cup of skim milk

Secondly: lunch

Dish Salad with mayonnaise spoon + some vegetables fresh + cup of pineapple juice and Kiwi

Third: dinner

Slice hamburger + Cup of Kiwi and pineapple juice

Third day  of fast diet

Breakfast :

Slice toast toasted diet + 5 slices pineapple + large fresh fruit + cup of skim milk

Secondly: lunch

Dish Salad consisting of lettuce, tomato and cut chicken breast + slice or piece of cheese free of fat +  Cup of pineapple juice and Kiwi

Third: dinner

Mashed potato+ cup skim milk

The fourth day of fast Diet

Breakfast :

Toast Diet Toasted+  slice half of a grapefruit medium-sized + cup of skim milk.

Secondly: lunch

2 hard boiled egg boiling well + plate fruit salad + Cup pineapple juice and Kiwi

Third: dinner

Chicken salad that is described in the third-day lunch + 8 teaspoons peas steamed  cup skim milk

On the fifth day of the fast diet

Breakfast :

Fruit of any kind + 3 fruits of apricots + 1 cup skim milk.

Secondly: lunch

Tuna salad without oil + dish of green salad or fresh vegetables set + cups pineapple juice and Kiwi.

Third: dinner

Mashed potato + stuffed Zucchini + 2 cups pineapple juice and Kiwi

Sixth-day fast diet.

Breakfast :

Slice toast toaster + half cantaloupe fruit+ diet Cup skim milk

Secondly: lunch

vegetarian plate + fruit of apples+ one cup of pineapple juice and kiwi

Third: dinner

2 slices veal steak grilled and spiced tomato juice + mashed potato + 1 cup pineapple juice and Kiwi

Seventh-day fast diet

Breakfast

Slice toast diet + 2 fruits + 1 cup skim milk

weight losss

Secondly: lunch

A dish of green salad + pineapple juice and Kiwi

Third: dinner

3 pieces of sausage Turkey links grilled + mashed potatoes + juice Kiwi and pineapple

Important notes when you follow the diet:

 all banana prevented  through dieting.1-

2- never  continue to follow a diet More Than 7 days, for whatever reason

3- consult a physician before following fast Diet or any diet