If there is a child in your life who needs to lose some weight, he is in good company. According to the Centers for Disease Control and Prevention, 33 percent of children aged 6 to 19 are overweight or obese. Childhood should be a time to create memories and grow up healthy and strong. After you have your doctor's approval use these strategies to help your child lose weight and improve his fitness level.
Lifestyle Changes
The world a child grew up in 30 years ago was markedly different than today's world. There was very little cable television, limited video games, and no cell phones. In 1975, 85 percent of homes had only one television set, according to the Federal Communications Commission. In contrast, a study by The Neilsen Company found that in 2009, the average household had 2.86 sets. These lifestyle changes have led to children being less physically active and contributed to the rise in childhood obesity.
The first step to helping your child lose weight is to consider his lifestyle. Analyze the amount of time he is spending sitting in front of the computer or the television, and work together to place appropriate limits.
Eating Habits
To help your child lose weight, focus first on his eating habits. "Most children in the United States have fast food at least once a week and it's served in enormous portion sizes," according to a publication from the Children's Hospital Boston. Limit the amount of fast food your child eats by planning your family meals in advance and having healthy snacks with you all the time.
Encourage him to eat more fruits and vegetables and less processed foods. If he drinks soda, teach him that soft drinks have 240 calories in a 20 oz. bottle and explain that he needs to drink water instead. Teach him about controlling his portions, and show him how to use the palm of his hand to determine portion sizes. A proper portion of chicken, or anything else, should fit in the palm of his hand.
Moving More
The less your child moves, the more likely he is to have a weight problem. Leonard H. Epstein, professor of pediatrics and psychology with the University of Buffalo, conducted a study on reducing childhood obesity through exercise, and explained in an interview, "We found that the group that reduced sedentary behavior had substantial increases in weight loss and improvements in fitness that were maintained over the two years we followed them." Encourage your child to move more by involving him in a sports program, riding bikes together in the evening, taking him swimming or playing basketball in your driveway. If he is older, offer to join a gym with him and workout together. Moving more is good for both of you.
Member Comments