Losing weight is difficult and frustrating for children. According to Kids Health, the number of overweight children is increasing at a staggering rate so that 1 out of every 3 children is considered too heavy. If your child weighs 20 lbs more than what is healthy for her age and height, you can help her lose the weight in a healthy way that motivates her to keep the weight off for good.
Step 1
Cut portion sizes to jump start weight loss. Pay careful attention to how much your child eats because overeating is the leading cause of weight gain. Judith Levine and Linda Bine, authors of "Helping Your Child Lose Weight the Healthy Way: A Family Approach to Weight Control," suggest that you take control of the food environment in your home by providing your child what she can eat, including how much.
Step 2
Eliminate high calorie and high fat foods from your child's diet to cut unnecessary calories and encourage immediate weight loss. Levine and Bine recommend that you allow your child to have treats occasionally to keep your from feeling deprived but to avoid putting potato chips in her lunch everyday, giving her dessert after every meal and to offer healthier options when your child wants a treat. Eliminating candy and soda will cut several hundred calories from your child's diet each day.
Step 3
Add healthy foods into your child's diet. Levine and Bine report that as a parent you are responsible for making sure your child is not hungry by providing a wide variety of healthy food options. Allow your child to choose what fruits and vegetables she wants to eat as snacks or with meals because this will motivate her eat them. Add whole grains and lean meats as well. As she fills up on healthier foods, she will not be hungry for unhealthy choices.
Step 4
Provide time and equipment for your child to exercise everyday. Your child will need to burn calories in addition to eating healthier food in order to lose 20 pounds. If your child likes to play sports, you can sign her up for a team, suggest Levine and Bine. Kids Health add that if she is not interested in team sports, you can encourage her to walk and to play outside. Playing with your dog, making a snowman and washing the car all count as exercise too as does any activity that gets your child moving, write Levine and Bine. Home exercise equipment or workout DVDs are also options for your child.
Step 5
Talk with your child about her weight and help her set goals for herself, recommend Levine and Bine. Give her a journal to write down her goals, as well as record what she eats, when she exercises and how she feels when she makes healthy choices. Celebrate with her when she accomplishes her goals to help motivate her to keep working until those 20 pounds are gone.
Tips and Warnings
- Model healthy eating and exercising habits to teach your child how to eat right and burn calories.
- Do not force your child to clean her plate and do not reward or punish her for her eating habits because this will prevent your child from being motivated to lose weight, warns Kids Health.
Things You'll Need
- Healthy food
- Exercise or sports equipment
- Workout DVDs
References
- Kids Health: Overweight and Obesity
- "Helping Your Child Lose Weight the Healthy Way: A Family Approach to Weight Control"; Judith Levine and Linda Bine; 2001
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