With childhood obesity at epidemic levels, parents are looking for tips to help overweight kids get fit. The Centers for Disease Control (CDC) warns that overweight kids are at risk of hypertension, high cholesterol and diabetes in adulthood. Obesity is caused by an imbalance in caloric intake and output. Start now to get your kids on a weight loss plan and change your lifestyle to include exercise.
Reduce Calories
Overweight kids consume more calories than they burn exercising. Have your kid keep a food journal for a week. At the end of the week, count up the calories per day and ask your child which meals or snacks he thinks he could do without. Let your child be part of the process. Your role as a parent is not to buy or bring home calorie-dense snacks and treats like chips, fast food and sodas. Instead of eating out, prepare meals at home. Overweight kids can take an active role in their healthy diet if you teach them to cook. Let cooking healthy meals become a family affair. On the intake side, help your overweight kid learn to estimate the number of calories in a given snack or meal. The Department of Health and Human Services lists the caloric need for a sedentary child as between 1400 and 2200 calories per day. If your kid is eating more than this amount and isn't burning it off in activities, he's going to be overweight.
Increase Exercise
If calories are not used in exercise, they will be stored as fat. Kids need to be active, yet most schools keep them at their desks for close to seven hours a day. When American kids get home from school, many plop down in front of the television or lay on the floor to do hours of homework. It can be a struggle to find the time to exercise, but this time should be considered an investment in future health. Sign your overweight kids up for a sport like basketball, track or swimming. Keep them active even if it is only to have them walk the dog or mow the lawn. Make exercise part of your family's daily routine. If you must watch TV, do pushups and jumping jacks during commercial breaks. Make exercising a priority and stick with it.
Limit TV Time
Kids spend over three hours a day watching television, according to CDC studies. Add a few hours of computer time, and little wonder than kids are overweight: They spend much of their lives sitting still. A University of Michigan study shows that a TV in the bedroom adds pounds, disrupts sleep and lowers grades. Set strict limits on the amount of time your kids spend in front of any glowing rectangular screen. Set an alarm and follow it. Alternatively, let your kids earn time on the Internet with exercise time. For example, 20 minutes on the treadmill earns your kid 10 minutes on the computer. Be creative and incorporate exercise into your routines. For example, instead of taking their laundry to their room in a stack, have them run a laundry relay, with one article of clothing at a time. With hard work and attention you can help your kids have a healthy future.
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