Although there are other factors, a child's basic metabolic rate is closely related to the amount and frequency of daily exercise and the resultant ratio of fat to muscle. Children who are active typically have more muscle tone and subsequently a faster metabolism than those who spend their time in more sedentary activities. Children with slow metabolisms are at greater risk for developing obesity and chronic health problems that may last throughout their lifetime. If you think your child's metabolism is too slow, ask your family physician to conduct a complete physical examination to eliminate the possibilities of illness or other medical problems.
Step 1
Feed your child breakfast every day. Without breakfast, the body's metabolism remains in hibernation and energy will lag. Choose a breakfast cereal made with whole grains. Avoid all foods that list refined flours or sugars as their primary ingredients.
Step 2
Exercise every day. Muscles burn more calories than fat, and fit people burn calories more efficiently than those who do not exercise. Encourage your child to walk or ride his bike to school whenever possible. Set a good example by taking the stairs instead of the elevator.
Step 3
Establish regular mealtimes. Avoid skipping lunch or postponing dinner to attend scheduled activities. Allot at least 30 minutes to sit down and eat each meal before excusing your child from the dinner table.
Step 4
Provide healthy foods for between meal snacks. Prepare raw vegetables ahead of time and keep fresh fruits, nuts and low-fat cheese on hand. Limit access to junk foods that cause a short-term spike in blood sugar.
Step 5
Set a regular bedtime and provide a healthy sleep environment. Children who are sleep deprived have slower metabolisms and are more inclined to be overweight and develop diabetes. Set rules about electronic media and enforce your "lights out" rule.
Tips and Warnings
- Consider making an appointment for your child to meet with a nutritionist. Choose a professional who is experienced or at least knowledgeable about the nutritional needs of young people.
- Although metabolic disorders are uncommon in children, if your child is overweight, you should seek medically supervised intervention.
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