The bad news is that you can't help any kid lose weight just from the midsection. Fitness writer Cedric Bryant reports research that proves "spot reduction," the notion that you can target any given body area to lose fat, is a myth. The good news it that a weight loss plan will reduce fat from the body as a whole, including the midsection. When helping a child lose weight, it's important to focus on sustainability, good nutrition and overall health. After all, you're not just treating a weight problem. You're building habits that could last a lifetime.
Diet
Step 1
Pack your child's lunch. According to information at KidsHealth.org, many school lunches contain high levels of sugar, starch, bad fats and unrefined grains. These foods carry a lot of calories in comparison to their nutrition level. Replace the fried, mass-produced school lunch with a packed lunch of whole grains, protein, fruits and vegetables.
Step 2
Replace unrefined grains with whole grain foods. Harvard nutritionist Walter Willett reports that unrefined grains cause hills and valleys in blood sugar on the same level you see from a candy bar. Whole grains release their calories over time, keeping blood sugar levels stable. This helps to prevent food cravings between meals.
Step 3
Make snacks out of vegetables, nuts and fruit. Willet reports that these foods are rich in vital nutrients and low in the sugars and starches that make weight control a problem.
Step 4
Encourage your child to drink a glass of water before each meal. This will partially fill her stomach with a zero-calorie liquid, thus helping with portion control.
Exercise
Step 1
Take a walk with your child every single day. Not only will this burn a few calories, but it gives you the chance to spend time with him. This daily check-in can help combat any stress, depression and other negative emotions that can lead to binge eating.
Step 2
Engage in active play with your child. Like walking, this both burns calories and gives your child one of the things she most needs: time with her parents.
Step 3
Sign your child up for an organized sport or active lessons, such as soccer or karate. Although active play helps, committing to a regular schedule of classes or practice will ensure that your child gets regular exercise even when it's hard.
References
- ACE Fitness: Spot Reduction
- Kids Health: School Lunch
- "Eat, Drink and Be Healthy"; Walter Willett, MD; 2007
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