The best way for an 11-year-old to lose weight is by making small dietary changes and increasing her amount of physical activity. These guidelines are also appropriate for preadolescent children, ages 5 through 12, according to the National Association for Sport and Physical Education. At 11 years old, a child might start gaining weight if she is going through puberty. However, weight gain is OK as long as her bones, body fat and muscle are all in the right proportion, according to KidsHealth.org. Talk to your pediatrician before starting any type of weight-loss plan for an 11-year-old.
Step 1
Consume healthy calories instead of cutting calories. For example, drink water instead of soft drinks or sodas. Eat yogurt instead of ice cream or carrots instead of chips. Opt for lean meats such as turkey, chicken or fish instead of greasy burgers or pizza. Kids do not need to follow restrictive, low-calorie diets like adults do to lose weight. An 11-year-old needs plenty of nutrients because he is still growing and developing, according to KidsHealth.org. There are plenty of healthful substitutions for an unhealthful, high-calorie, high-sugar, salty or fatty food.
Step 2
Accumulate at least 60 minutes of physical activity every day. For example, jump on a trampoline for 15 minutes before school, play basketball during recess for 15 minutes, walk the dog for 15 minutes after school and play freeze tag with friends before dinner. Get as much physical activity as possible to burn more calories throughout the day. According to the National Association for Sport and Physical Education, children ages 5 to 12 should accumulate up to several hours of physical activity on all or most days of the week.
Step 3
Join a sport that requires physical conditioning. Gymnastics, martial arts, soccer or tennis require an advanced fitness level to excel in competition or to prevent injuries. For example, soccer and tennis players need cardiovascular fitness to chase after the ball. Gymnasts need strong muscles to perform on various types of equipment. As an 11-year-old improves in her sport, weight loss will become the benefit instead of the focus.
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