Preteens are often very conscious about their appearances. If your 11-year old is overweight, she may struggle with peer relationships and self-esteem. You have the power to help your preteen shed unnecessary pounds and improve her physical and mental health. Family support is one of the most important ways to get your child started on the weight loss process. Work with your child to incorporate weight loss strategies and she may be more successful more quickly.
Step 1
Play more. Encourage your 11-year old to participate in physical activities because physical play burns more calories than watching television or video games. Set up a soccer net or volleyball net in the backyard and challenge your child to a game. Take him to the local swimming pool and see how many laps he can swim. Invite his friends over and organize a game of basketball in the driveway. Find fun ways to play and your preteen is more likely to stick with it and burn hundreds of calories, which will lead to weight loss.
Step 2
Stop drinking soda and eating candy. Soda, candy and other sugary foods are high in calories, which can translate to unhealthy weight gain. Restricting these foods from your 11-year old's diet will automatically reduce how many calories she consumes each day. As she consumes fewer calories, she will quickly begin to lose pounds. Replace soda with six to eight glasses of water and other sweets with fresh fruit and plain yogurt for dipping. Limit desserts to special occasions or once a week to prevent deprivation while also reducing caloric intake.
Step 3
Establish a regular eating schedule. Include protein, fiber and fruits or vegetables in your child's meals. Snacks should be small and should also include either protein or fiber. Start the morning with a breakfast of 1/2-cup low-sugar breakfast cereal with skim milk and fruit or a bowl of oatmeal. Lunch can consist of a lean turkey or peanut butter sandwich on whole grain bread with carrot sticks and an apple. Salmon or white meat chicken, brown rice or whole wheat pasta, and broccoli or green beans are good dinner options. Encourage your child to eat two small snacks, one in the morning and one in the afternoon. String cheese and almonds, crackers and cheese slices or air-popped popcorn are filling options. Each of these food options is low in calories and high in nutrition.
Step 4
Participate in planning and cooking family meals. Ask your child what he would like to eat for lunch or dinner and include him in the preparation process. KidsHealth notes that your preteen is more likely to choose healthy foods when he takes part in choosing and cooking them. Decide together what meals the family will eat, shop together and talk about what foods are healthy and what foods should be restricted. This will reduce calories and lead to weight loss.
Tips and Warnings
- Teach your child to keep a food journal. Show her how to write down what foods she eats and at the end of the day, discuss which ones were healthy and which ones were not healthy. Praise your child and reward her efforts and success. Allow her to choose some new clothing in her new size or take her somewhere special.
- If your child is not able to lose weight, make an appointment with his doctor so he can give you additional tips for helping him shed the pounds. Preteens are sensitive about appearance so refrain from teasing him about his weight because it may cause his weight loss efforts to be unsuccessful.
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