The rate of obesity in children is steadily increasing, and being overweight or obese as a child increases the risk of serious health complications, such as diabetes, cancer and heart disease, later in life. According to the American Academy of Family Physicians, a child is considered overweight if he is heavier than 95 percent of other children his age and height. Helping your overweight kid lose weight now will help prevent future health complications while improving his current quality of life.
Step 1
Stop buying junk food. You control what food enters your house and your child's mouth, and if the temptation to snack on unhealthy foods is minimized, your child will reach for healthier snacks. Avoid completely eliminating cookies and other treats, however, as this may increase the risk of binging when your child encounters these foods outside of your home.
Step 2
Set a good example for your kid. Make healthy food choices, avoid snacking on candy and cakes and make sure your child sees you eating well. Children are more likely to eat healthy when they see their parents and other family members eating right.
Step 3
Encourage your child to get daily exercise. If he is too young to join an organized sports team, send him outside each day for 30 minutes of walking, bike riding or other physical activity. Set limits on how much time your child is allowed to spend in front of the television or on the computer.
Step 4
Avoiding using candy, fast food or other treats to reward your child for good behavior or other successes, and do not offer dessert as a reward for finishing dinner. According to the American Academy of Family Physicians, this will only encourage your child to eat more than he requires, and it teaches your child that candy and sweets are better, or more valuable, than other foods.
Step 5
Give your child water to drink instead of soda or other sugary drinks. You can cut a significant amount of calories from your child's daily diet by substituting water for other, less-healthy beverages.
Step 6
Prepare healthy meals at home using low-fat and healthy ingredients. Include fruits, vegetables and protein sources in every meal, and avoid using an excessive amount of saturated and trans fat during cooking. This will help your child lose weight and will reduce his risk of developing high blood pressure, high cholesterol and heart disease later in life.
Step 7
Eat together as a family, and serve your meals in the dining room instead of in front of the television. Limit distractions during meal times, and use dinner to spend quality time together as a family. The Nemours Foundation states that this is especially important for teenagers, who show better results with weight-management programs when they are supported by, and eat with, their family.
Tips and Warnings
- Involve your child's pediatrician if healthy eating and increased activity fail to help your kid lose weight.
- Do not single one child out, even if he is the only member of the household with a weight problem. This will negatively affect his self-esteem and lead to an increased risk of eating disorders and binging.
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