Losing weight depends on an equation of calories consumed versus calories burned. When the body ends up with a calorie deficit, weight loss occurs. Your child's pediatrician can recommend healthy calorie guidelines, based on your child's age, weight, height and activity level. However, the quickest the Mayo Clinic recommends losing weight is at a rate of 1 to 2 lbs. weekly. Eating the right foods and burning calories through daily exercise will help your child meet her goals.
Step 1
Eat plenty of fruits and vegetables. The United States Department of Agriculture recommends that children eat 2 ½ cups of vegetables and 1 1/2 cups of fruits daily. Fruits and vegetables are low in calories and high in density, allowing your child to feel fuller longer.
Step 2
Eat 6 oz. of grains each day. At least half of this requirement should come from whole grains, oats or barley, recommends the United States Department of Agriculture. Read labels to ensure the word "whole" appears at the top of the ingredient list.
Step 3
Consume low-fat milk and protein sources. Children ages two to eight need two cups of low-fat milk daily. Kids older than eight need three cups daily. Select lean protein sources, such as skinned chicken, turkey and beans, recommend the United States Department of Agriculture. Eat at least 5 oz of lean protein daily.
Step 4
Schedule 60 minutes of activity for your child daily, recommends the Centers for Disease Control and Prevention. Make activities fun, such as playing basketball, biking or walking the family dog. Include vigorous activities, such as running or playing tennis, at least three days a week.
Step 5
Plan muscle and bone strengthening activities. Gymnastics, push-ups, sit-ups or other strength training activities should be accomplished three days a week, according to the Centers for Disease Control and Prevention. Activities such as jumping rope or running are important to strengthening a child's bones and should be completed at least three times weekly.
Tips and Warnings
- Weight loss is a long-term commitment. Even if the pounds shed quickly, keeping the weight off is a process. Encourage your child to except health goals and body images.
- Always talk with your child's pediatrician before starting any weight loss plan. She can assist with setting healthy goals for losing weight quickly.
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