Children's bodies are constantly growing and changing. If you are worried that your child is overweight, ask a doctor to evaluate the child in her current stage of growth before restricting calories. Childhood obesity increases the risk for type 2 diabetes, metabolic syndrome, high blood pressure, respiratory problems, sleep disorders, liver disease, early puberty or menarche, eating disorders and skin infection. Childhood obesity can also cause low self esteem, poor social skills or depression. Help your child learn healthy lifestyle habits.
Step 1
Be supportive of your child. Accept your child for who he is. Children's feelings about themselves are often influenced by how their parents feel about them. Listen to any concerns your child voices about his weight.
Step 2
Encourage healthy eating habits. Include more fruits and vegetables in your child's diet. Opt for water and low-fat milk in place of fruit juice. Water and milk products are important to your child's development. Fruit juice can be healthy, especially 100 percent fruit juice, but it is high in calories. Reduce the intake of saturated and trans fats. Obtain fats from healthier sources like fish, vegetable oils, nuts and seeds.
Step 3
Reduce the frequency of getting fast food or make healthier choices at fast food establishments. Many fast food companies provide alternatives such as salads with low-fat or fat-free dressing, apples instead of fries and low-fat milk.
Step 4
Limit your child's intake of soft drinks and snacks that are high in calories and fat such as chips, cookies and candy. They are okay to have every once in awhile, but try to incorporate healthy snack options such as fresh fruit, small amounts of dried fruits, fresh vegetables and whole-grain cereal with low-fat milk.
Step 5
Serve your kids small portions and let them ask for more food if they are still hungry after finishing what they have on their plate. Let them choose how much food they will eat.
Step 6
Encourage your child to engage in daily physical activity. Do physically active activities with your child or encourage her to join a sport such as soccer or basketball, or take dance lessons. Help your child discover activities that she likes and is comfortable doing. According to the Weight Control Information Network, kids need about 60 minutes of physical activity daily, not necessarily all at once.
Step 7
Discourage your child from engaging in inactive pastimes such as watching TV, playing video games or browsing the web. Encourage your child to move around during commercials if you do watch TV.
Step 8
Ask your doctor if a weight-control program is appropriate for your child's case, especially if healthy eating and physical activity has not helped your child reach a healthy weight.
Things You'll Need
- Fruit
- Vegetables
- Healthy snacks
- Water
- Low-fat milk
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