Kids can lose weight in a variety of healthy ways. Following a severe, calorie-restricting diet can be dangerous for children because their bodies still are growing and developing, according to KidsHealth. Instead, combine a healthy balance of nutritious foods with plenty of physical activities to help your child achieve weight loss results.
Sports
Urge your child to join a sport that incorporates cardiovascular activity and strength training exercises; such activities will help her burn calories and increase her muscle strength. Examples include figure skating, gymnastics, soccer, boxing, martial arts and tennis. Kids become more physically fit as they practice and prepare for the sport they choose. Losing weight will become a result of the sport instead of the focus.
Food
Replace unhealthy foods, such as junk food, fried food and fast food, with healthy choices. Plan meals and snacks that include lean meats, fruits and vegetables, whole grains and low-fat dairy products. Healthy foods contain nutrients, vitamins and minerals that give kids energy while promoting growth and development, according to "Essentials of Nutrition and Diet Therapy" by Eleanor D. Schlenker. Make eating healthy foods fun; cut a variety of raw fruits and veggies into finger-sized pieces and let your kids choose what they like.
Exercise
Children may be overweight because they're less physically active than normal-weight children, not because they consume more calories, according to "Essentials of Nutrition and Diet Therapy." Kids should get a minimum of 60 minutes of physical activity every day. Parents and caregivers should work together with kids to develop a more active lifestyle. Kids are more likely to be physically active if their parents and caregivers demonstrate healthy and active behaviors.
Sedentary Activities
Keep sedentary activities, such as watching television, playing video games and using the computer, to a minimum each day. A child who watches television for more than two hours a day increases his risk of gaining excess pounds, according to "Essentials of Nutrition and Diet Therapy." Encourage kids to play outside; such activities as bike riding, roller skating, jumping rope, skate boarding and roller blading work well to get kids moving.
References
- "Essentials of Nutrition and Diet Therapy"; Eleanor D. Schlenker; 2007
- KidsHealth: Is Dieting OK for Kids?
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