Article 35: Infant Feeding, Bathing for Weight Loss, and Sleep and Obesity

British researchers have found that thin children are more likely to become obese later in life than obese children. The study involved 412 people under the age of 50 and found that most obese adults were not obese as children, and those who were the thinnest as children were at the greatest risk of becoming obese as adults.

Boys who are very thin as children have the highest risk of developing heart disease if they grow up in poor living conditions. Preventing the risk of coronary heart disease in the next generation should be achieved by improving the health of fetuses, infants, and children.

A study by the University of Pennsylvania School of Medicine, based on a survey of children born between 1959 and 1965 in 12 cities across the country, found that infants fed formula for the first four months of life were more likely to become obese later in life. Infants exclusively breastfed for the first six months of life, without any other food, were less likely to become obese. The American Academy of Pediatrics recommends this latter approach.

Generally, parents follow doctors' recommendations to introduce solid foods to their babies around 4 months of age. However, recent research suggests this is detrimental to a child's development. This is because formula-fed infants absorb excessive calories, while breastfed babies gain weight more slowly and are less likely to be overweight later in life.

Being overweight or gaining weight rapidly in children can increase the risk of heart disease. In the first few months, an infant's brain "regulates" their food and appetite; babies who digest too much food will eat a lot later in life. It's best to breastfeed for the first year or longer, or gradually introduce solid foods after 6 months while continuing breastfeeding.

Experiments on mice have shown that diet affects the brain. Mice that were overfed in the first few days after birth showed changes in the part of their brain that regulates appetite. A similar phenomenon may occur in humans. With few exceptions, most women have enough milk to feed their infants, and even malnourished women can breastfeed their babies to ensure their healthy growth.

The findings of medical experts are alarming: the incidence of hypertension in moderately to severely obese children is 30%; the blood lipid levels of overweight children are significantly higher than those of normal children; and even more frighteningly, the incidence of fatty liver in severely obese children is as high as 80%.

From a metabolic perspective, the main cause of simple obesity in children is overeating, with intake exceeding expenditure. Excess nutrients are stored in various parts of the body as triglycerides. Children not only develop chubby heads and bellies, but even the cells of the liver, the body's largest chemical factory, become "stuffed" with excess fat. When the liver's production workshops (liver cells) are transformed into "fat warehouses," fatty liver disease develops.

Prevention of fatty liver should start from childhood. As people's living standards improve, the incidence of simple obesity in children is increasing year by year.

(1) Do not yell at or scare your child about eating;

(2) Prepare an appropriate amount of low-calorie food for the child;

(3) Do not use food to reward or punish children;

(4) To overcome children’s laziness and make their lives more enjoyable, so that they don’t always think about food;

(5) Do not close the pantry or hide food;

(6) Do not make fun of children who are obese;

(7) Adults should eat in moderation, and children will imitate them;

(8) Do not compare overweight children with other children;

(9) Encourage children to engage in physical activities as much as possible.

With the increasing number of obese children, taking the following simple and easy-to-implement preventive measures in a timely manner can be very helpful in preventing childhood obesity.

(1) Adjust your diet reasonably, and avoid restricting or dieting. When adjusting your diet, you should combine high- and low-calorie foods in a reasonable way, and not neglect any of them. Parents should establish a meal plan for their children, which includes determining meal times and the foods that the children usually like to eat. After the adjustment, the children can eat as much of the adjusted food as they want within the meal times.

(2) Reduce stimulation of appetite. Food can stimulate the senses and increase appetite. Sweets such as candy and cookies are very attractive to children. Although experts do not advocate banning these foods, they remind parents to pay attention to the timing of giving them, or only give them to children when they are hungry.

(3) Eat slowly and leisurely. If children eat slowly, they have time to fully savor the flavors. Let them sit quietly at the table. At the beginning, you can use interesting words to attract their attention, but avoid scolding or yelling. The purpose of eating slowly is not to make children eat less, but to help them feel hungry and have an appetite, and to adjust their food intake accordingly.

(4) In addition, do not let children eat while watching TV or reading; do not treat children differently because they are fat, and encourage them to be more active.

Medical experts believe that obesity begins in infancy, and approximately 60% of obese infants and toddlers will be overweight as adults. Furthermore, childhood obesity increases the risk of various diseases in adulthood. Studies in the United States and Sweden indicate that obese infants and toddlers have a mortality rate more than twice that of people with normal weight 60 years later.

The main cause of obesity in most infants and young children is excessive snacking and insufficient physical activity. A study conducted in Tokyo, Japan, on children aged 3 to 6 found that they derived 22.4% of their total daily calorie intake from snacks, far exceeding the calories they consumed at breakfast. Moreover, 70% of these children ate high-calorie snacks such as potato chips at least once a week.

Scientists are urging parents to pay close attention to infant and toddler obesity. Experts have provided several simple and easy-to-follow weight loss methods for obese children: ① walk for long periods; ② avoid fruit juice and soda; ③ participate in as many outdoor activities as possible; ④ avoid greasy foods.

If you love your children, then please make sure to provide them with a scientifically sound diet. Who wants their child to be part of the weight-loss army 20 years from now?

For young people, participating in sports provides more opportunities to recharge, cooperate with teammates, and experience the thrill of victory. Research in the United States shows that many high school students control their weight by increasing physical activity.

This finding builds on other research findings that showed over one-third of surveyed secondary school students believed they looked somewhat overweight and needed to lose weight. Approximately one-quarter of the students said they had once been afraid to eat, and one-third said they participated in school-organized sports activities to lose weight.

The survey found that the average body mass index (BMI) of these middle school students was within the normal range for their age group. There is nothing wrong with losing weight through exercise, but in reality, these children do not need to worry about being overweight or obese.

The results of this study may not be applicable to all secondary school students because the majority of participants were white. Additionally, the students selected from five public and private schools were not randomly chosen. These factors could potentially bias the study results.

The results were obtained based on a survey of more than 400 students with an average age of 12 to 14, which included their eating habits, their self-perception of obesity, and their participation in sports.

Teachers, coaches, parents, and other adults who play a vital role in a child's life need to be alert to signs of eating disorders in children, which can potentially lead to severe anorexia. Preventative measures should be taken early in a child's life.

Children's weight loss differs from adults'. While reducing fat, children must also ensure their physical and intellectual development; in other words, their bodies experience both "loss" and "gain." Therefore, children cannot use starvation methods; they cannot use weight-loss drugs; they cannot undergo slimming surgery or unsuitable rapid weight loss methods. Clearly, exercise is the most suitable way for children to lose weight.

Weight loss through exercise should employ appropriate endurance training, focusing on increasing aerobic metabolism. It should be tailored to family needs, making it easy to implement and maintain. Exercise sessions should be relatively long, starting with half an hour daily and gradually increasing to one hour. Exercise should ideally be scheduled half an hour after meals, and performed daily, at least five times a week. The ideal workout should result in a light sweat without a rapid heartbeat or excessive fatigue.

Children and teenagers should engage in weight loss exercises under the guidance and supervision of their parents or teachers. Their interest should be fully considered and stimulated to make them willing to accept the exercise, so as to achieve better results and persevere.

When children and teenagers engage in weight loss exercises, parents or teachers should offer plenty of encouragement and pay special attention to their subtle psychological feelings and changes. Some obese children may be teased in kindergarten, school, or other group settings, which can cause them psychological barriers, making them unwilling to participate in group activities or interact with other children. This can significantly reduce their interest in sports and even affect their healthy personality development.

Sometimes, obese children may be slower to master certain sports than other children because they are not flexible enough. In these cases, parents and teachers need to give them careful care, including choosing safe and effective forms of exercise according to the child's interests, such as running, playing football, swimming, or doing slimming exercises.

The timing of exercise doesn't need to be fixed; it can be done in the morning or, depending on the child's habits, between 6 and 8 pm. Follow a gradual approach, with a one-month cycle. Increase the amount of exercise gradually as the child adapts. Give ample encouragement for every bit of progress the child makes.

Children can continue their daily activities as usual while exercising to lose weight. Parents and teachers should not be too impatient, and should not force children to do exercises they do not want to do or are not suitable for, or set unrealistic weight loss goals for them. Otherwise, it will backfire, not only making it difficult to achieve the weight loss goal, but also potentially having adverse effects on the children's physical and mental health.

It should be noted that children and adolescents are in a stage of growth and development, and their nutritional needs are higher than those of adults. When children are exercising to lose weight, it is necessary to appropriately control their calorie intake. This includes reducing the intake of high-calorie foods, such as sweets, chocolate, fried foods, nuts, and other high-sugar and high-fat foods.

The daily intake of foods rich in high-quality protein, such as lean meat, eggs, fish, and soy products, should be adequately ensured. Foods rich in dietary fiber, minerals, vitamins, and trace elements are also essential during weight loss exercise and should be consumed in sufficient quantities.

There are many forms of exercise for weight loss. Below are two relatively easy and effective exercise methods.

(1) Brisk walking: Walking is also a form of exercise, but due to insufficient exercise, it cannot achieve the requirements for weight loss and fitness. According to measurements, brisk walking consumes twice the energy of walking for the same distance.

① Time and distance: Start with half an hour and walk 3 kilometers daily; in the second week, walk 40 minutes and walk 4 kilometers; in the third week, walk 50 minutes and walk 5 kilometers; in the fourth week, walk 6 kilometers for one hour, and continue this routine long-term. Children under 10 years old should walk 4 kilometers daily for 40 minutes; teenagers aged 10-13 should walk 5 kilometers daily for 50 minutes.

②Speed: The principle is 1 kilometer every 10 minutes. You can start slowly and gradually reach the required speed. Walking distance and speed can be controlled by your heart rate after exercise. Generally, your heart rate should not exceed 150% of your resting heart rate.

③ Posture: Take larger steps; each step should be no less than 70 centimeters for children over 13 years old and adults. Raise your head slightly, lean your upper body slightly forward, and relax your shoulders; swing your arms forward and upward as far as possible, breathe evenly, and concentrate; when stepping, shift your weight from your heel to your toes, and be strong and powerful.

(2) Climbing stairs: Climbing stairs consumes more energy because in addition to the energy consumed by the exercise, you also have to overcome your own gravity. For example, climbing 10 floors is equivalent to lifting a weight of more than 50 kilograms 30 meters high, which consumes a lot of energy.

Studies have shown that climbing stairs consumes five times the energy of walking and 2.5 times the energy of swimming. Aim for half an hour of stair climbing each time, 1-2 times a day. Start with a low intensity and gradually increase the intensity. The ideal climbing speed is 30-50 steps per minute; climb for 10 minutes, then rest for 5 minutes. After exercise, your heart rate should be below 140 beats per minute, with 110-130 beats per minute being ideal.

Obese individuals often have poorer motor skills and coordination, so they should be mindful of safety. When exercising, it's important to concentrate, keep your eyes focused forward, lift your feet smoothly and firmly, and land steadily, accurately, and slowly.

The use of bathing and medicinal baths has a long history in my country. Bathing can relieve fatigue, improve blood circulation, promote metabolism, remove dirt, and make people feel comfortable and refreshed.

Herbal baths infused with traditional Chinese medicine not only provide a bathing experience, but also allow the skin to fully absorb the medicinal ingredients through the skin's enhanced permeability in warm water. This helps to relax muscles and joints, improve water distribution and blood circulation, thus promoting health, skin care, and beauty. Consistency is key to successful herbal bath weight loss, and it is especially suitable for those with good physical condition.

The principle behind the bathing slimming method is to use water massage combined with exercise to stimulate acupoints, thereby promoting metabolism. The specific steps are as follows:

(1) Adjust the water temperature to about 38℃ and immerse your whole body in it. The static water pressure will exert a gentle pressure on the body and can raise the body temperature and promote blood circulation.

(2) Hold onto the sides of the bathtub with both hands, straighten your legs as much as possible, use your abdominal muscles, then lift your hips and lower them. Repeat this action 15 times.

(3) After that, get up and start taking a shower. While applying shower gel, gently massage your navel area with your fingers in a clockwise direction for about 15 to 20 times. The process from soaking to showering can cause changes in body temperature, constrict blood vessels, and promote metabolism.

(4) When showering, use strong water pressure to impact the acupoints on the shoulders, and use a bath brush or fingers to press each shoulder 30 times to increase basal metabolic rate.

Ideally, the bath exercise should last for about an hour, and can be done every other day. In fact, this exercise is equivalent to jogging 3,000 meters and can burn about 2,093 joules. It is a set of exercises that can both maintain health and cleanse the body.

The main components of seawater are chloride and sodium ions. After bathing, it provides a strong feeling of warmth and can stimulate the skin, dilate blood vessels, improve blood circulation, accelerate the secretion of sweat and sebaceous glands, and increase gastrointestinal motility. It is also effective for obesity and other conditions.

Seawater bathing can help you lose weight by regulating energy metabolism and burning calories. It is suitable for people with good physical condition. Initially, the duration of a seawater bath should be short, gradually increasing over time, but each session should generally not exceed one hour. You can bathe 1-2 times daily, with 20-30 sessions constituting one course of treatment.

Water temperatures above 42℃ can have a better slimming effect. However, hot baths can often lead to overheating of the body, increased body temperature, elevated blood pressure, increased sweating, and accelerated breathing, thus increasing the burden on the cardiovascular system. Therefore, contraindications should be strictly observed.

Hot baths not only relieve fatigue but also have a good slimming effect. The bather first soaks in a hot bath at 42-43℃. As the body temperature gradually rises to around 38℃, sweating begins. Sweating eliminates a large amount of water from the body and consumes a significant amount of calories. After sweating, the bather leaves, dries out, and then returns to the hot bath.

Some obese people "don't sweat easily" because their bodies are covered in fatty tissue, making it difficult for water temperature to be conducted into their bodies. Of course, they may not sweat at first while bathing, but once they do, the sweat will pour out uncontrollably. Generally speaking, after you start sweating, you can get out of the bath and rest for 2 minutes, wait for the sweat to dry, then go back into the bath for about 4 minutes, and then get out and rest for 2 minutes. Repeat this process 3 times.

It is generally believed that soaking in a hot tub consumes more energy than bathing, thus having a better weight loss effect. Therefore, soaking in a hot tub is a good method for weight loss. For best results, hot baths should be taken 2-3 hours after meals, as this is when energy expenditure is higher. Generally, hot baths can result in a weight loss of about 1 kg per week, or about 4 kg per month. Combining hot baths with other therapies will yield even better results.

The method of losing weight by sweating through hot baths requires persistence, and at most, one can only lose 3000-4000 grams per month. Furthermore, repeated hot baths should be limited to 1-2 times per week, increasing the frequency only after the body becomes accustomed to the method.

Saunas originated in the Netherlands. When they first appeared in some cities in China, they aroused people's imagination and surprise. Over time, the number of people taking saunas has increased, and saunas have gradually become familiar and accepted by people.

In fact, steam baths in my country are similar to saunas, and are a traditional health and wellness therapy with a long history. Traditional Chinese medicine believes that during a steam bath, the body is immersed in the warm and humid air, which nourishes both the skin and internal organs, thus harmonizing the body's vital energy, promoting blood circulation, and calming the mind.

Sauna baths utilize hot air to maintain a high temperature in the bathroom, causing bathers to sweat profusely, thereby relieving fatigue, aiding in weight loss and fitness, and assisting in the treatment of certain chronic diseases.

Steam baths are a good form of exercise for the cardiovascular system. During a steam bath, the skin's blood vessels dilate significantly, resulting in profuse sweating, accelerated blood circulation, and increased nutrition to various tissues in the skin. The excretion of sweat also helps eliminate waste products from the body.

Saunas are available in many large hotels, restaurants, sanatoriums, and bathhouses, and are gradually being accepted by more and more people. Many people are also trying to use them for weight loss, and the weight loss effect is relatively good and fast. However, it is only suitable for those with simple obesity and no serious complications.

Sauna baths for weight loss involve first taking a steam bath to raise the skin temperature, then staying in the steam room for 5-10 minutes. As the steam ends, the skin temperature gradually decreases by 4-8°C.

Before taking a sauna, rinse your skin several times with warm water. Then enter the sauna. You can start with a temperature of 40-50℃ and gradually increase the temperature as you develop tolerance. The high-temperature steam accelerates the evaporation of skin moisture and increases the frequency of breathing, thereby increasing fat consumption and achieving the goal of weight loss. It is especially suitable for people with simple obesity accompanied by mild edema.