Childhood obesity is a rising problem in the United States. Not only does obesity bring with it excess pounds, but it also increases the risk of heart disease, high blood pressure, high blood cholesterol and diabetes for your child. Asthma and sleep apnea are other health concerns that arise when a child is overweight. Excess weight can even cause stress, low self-esteem and social alienation. For an 11-year-old who is overweight, the Mayo Clinic recommends a slow and steady weight loss of around 1 to 4 lbs a month. And much like in an adult, many of the strategies surrounding weight loss involve changes in diet and physical activity.
Make Dietary Changes
One of the easier ways for an 11-year-old to lose weight is through a change in diet. But it isn't enough to simply change your child's eating habits; the whole family needs to be involved with the process, asserts the Mayo Clinic. Move away from convenience foods that are often high in sugar, fat and calories, such as frozen foods, meal helpers and packaged snacks. Instead, choose fresh options, like fruits, vegetables, legumes, whole grains, lean meats and low-fat dairy.
Monitor Portion Size
As you move to healthier food options, it's also important to monitor portion size, explain the Centers for Disease Control and Prevention. While dishing up plates, make sure the portions are reasonable. Most foods have suggestions for the size of a portion, so pay close attention to these values. You may need to determine servings with a measuring cup or even a scale, since it's almost impossible to "eyeball" it, especially at the onset of the changes. If your child is still hungry, he'll ask for more.
Avoid Sweetened Beverages
Both the Mayo Clinic and the Weight-Control Information Network agree that limiting sweetened beverages can also encourage weight loss in an 11-year-old. Sodas, juices and sports drinks all contain sugar, which increases caloric intake and causes weight gain in a child. To manage weight loss, limit your child's intake of sweetened beverages.
Eliminate Fast Food
The Weight-Control Information Network also recommends limiting fast food intake. Even healthier options at fast food chains can contain excess calories, so avoid eating at these establishments as much as possible. When you do find yourself at the drive-through window, order foods without mayo or cheese, and skip fried choices.
Increase Physical Activity
Much like dietary changes, an increase in physical activity should become a family affair. Go on bike rides together. Hit hiking trails as a family. Even go to the park to throw the baseball, football or Frisbee around. Anything that gets you and your children on your feet can increase physical activity, and thereby encourage weight loss.
Limit Television Time
The Mayo Clinic suggests limiting screen time for your kids. This not only includes television viewing, but also computer and videogame use. Two hours a day is more than enough time for you child to enjoy a videogame or TV program. This goes the same for you. Remember, this is a family affair.
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