Over the past several decades, childhood obesity has tripled, according to the CDC. Weight challenges have long-term effects on your child's health. Children with weight issues are at higher risk for joint problems, sleep apnea and poor self esteem. Youth struggling with obesity are also more likely to become overweight adults, increasing the risk for heart disease and type 2 diabetes. Encourage your child to make healthy lifestyle changes to make losing weight fast, easy and safe.
Exercise for Weight loss
Children and teens require 60 minutes of physical activity daily, according to the CDC. Encourage your child to participate in sports such as soccer, basketball or swimming. If you child doesn't enjoy sports, walking the dog at a brisk pace or riding a bike are also good exercise.
Strength training three times a week is also necessary. Activities like gymnastics that focus on improving muscle strength are good choices. Strength training makes your child's bones stronger.
Diet for Kids
Kids need a diet balanced with fruits, vegetables, whole grains, low-fat dairy and lean sources of protein. The serving size required for each child is different, based on height, weight and gender. MayoClinic.com offers a healthy diet pyramid tool, allowing you to calculate your child's daily serving size and calorie needs.
Eat Breakfast
Your child may skip breakfast, hoping to promote weight loss. This is actually counter-productive, according to MayoClinic.com. Breakfast jump starts the metabolism and provides your child with energy. Without breakfast, the risk for overeating later in the day increases. An egg white omelet, whole-wheat toast or even a small handful of nuts will get your child's metabolism moving.
Control Portion Sizes
Teach your child to read portion sizes, a life skill she can use as an adult. Eating too much is easy without measuring out portions. Ask your child to assist with premeasuring snacks, such as pretzels, carrots, fruits and frozen grapes, in small Ziploc bags. Having premeasured snacks also prevents binge eating. If your child is starving after school, she can grab a premeasured snack to minimize the risk of overeating.
Encourage your child to skip liquid calories. Consuming soda and juice adds up to hundreds of calories weekly. Cutting these beverages out will assist with quicker weight loss. Discuss alternatives with your child, such as sparkling water with a twist of lemon, or plain water. Drinking low-fat milk rather than full-fat products is another healthy option.
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