Kids who are overweight are at increased risk for bone problems and low self-esteem, and they are more likely to have cardiovascular disease and type 2 diabetes when they are adults, according to the American Heart Association. However, that doesn't mean kids should follow strict weight loss diets. If you think that you might have a weight problem, some simple dietary changes will help you reach or stay at a healthy weight as you grow.
Fads and Pills
Fad diets are popular diets that often guarantee fast weight loss results to people who follow strict rules such as eating only one type of soup or avoiding all carbohydrates. These diets aren't usually healthy for anyone, let alone growing kids, says KidsHealth.org. Diet pills may be even more dangerous because they can reduce your ability to absorb important nutrients and may contain ingredients that can increase your chances of having a heart attack, according to Discovery Health.
Talking to Your Doctor
Talk to your doctor if you think you weigh more than you should. Your doctor can calculate how much body fat you have with a formula called the body mass index, or BMI. If he thinks your weight is causing you to be at risk for health problems, he will probably recommend that you gain weight at a slower pace or stay at your current weight as you get taller, according to KidsHealth.org. Your doctor may recommend losing a few pounds, but he will give you important advice on losing weight in a way that won't put your health in danger.
A Healthy Balance
All kids should eat a healthy balance of fruits, vegetables, meat and other types of protein, milk and other dairy products, and whole grains, according to KidsHealth.org. If you focus on eating five servings of fruits and vegetables a day and if most of your grains have the word "whole" in front of them, such as whole grain cereal, you won't have much room left in your stomach for foods that aren't so healthy. If you're overweight, eating a lot of filling, low-calorie foods probably means you will naturally start to lose some pounds.
Caloric Needs
Girls ages 4 to 8 need 1,200 to 1,800 calories per day while girls ages 9 to 13 need 1,600 to 2,000 daily calories, depending on how they're growing and how active they are, according to the Mayo Clinic. Boys ages 4 to 8 need 1,400 to 2,000 daily calories and boys from 9 to 13 need 1,800 to 2,600 calories per day. All kids should focus on making protein 10 to 30 percent of their daily calories, carbohydrates 45 to 65 percent of their daily calories and fat 25 to 35 percent of their daily calories, according to the Mayo Clinic. If your doctor tells you that you should eat 1,400 calories a day, you should be eating 35 to 105 g of protein, 158 to 228 g of carbohydrates and 39 to 54 g of fat each day.
Getting Help
Kids who receive healthy diet support from their families tend to have an easier time managing their weight than kids who aren't supported, according to KidsHealth.org. Talk to your parents about how you and your family can start making healthier diet choices. For example, suggest that they skip the junk food aisle and instead pick out lots of fruits, vegetables and whole grain snacks for your kitchen.
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