With childhood obesity at epidemic levels, losing weight has become a primary health concern for many U.S. kids and teens. Overweight and obesity are risk factors for health conditions including type II diabetes, heart disease and certain cancers. Fortunately, weight gain and obesity are preventable conditions. Learning how children and teens can lose weight allows parents and kids to make lifestyle changes necessary to improve health and fitness.
Eat Breakfast
Also known as the most important meal of the day, breakfast is an often-forgotten facet of weight management. Mayo Clinic states that a healthy breakfast helps to jump-start metabolism and prevent overeating later in the day. High-fiber options such as whole grain toast or cereal are excellent for sustained energy and fullness throughout the morning. Children who are not hungry in the mornings can still benefit by eating a small snack, such as a piece of fruit or a stick of string cheese.
Portion Control
In this age of super-size portions, overeating at meals has become a major factor in weight gain for many people. With time, children and teens can adjust to smaller portion sizes. Kids Health suggests dividing meals into four equal portions --- one for protein, one for complex carbohydrates and two for vegetables. Teaching kids to eat more slowly and stop when they're full can help prevent overeating. Skipping dessert, sharing meals with a friend and putting food on smaller plates are other ways to decrease portion sizes successfully.
Exercise
With the advent of video games, television and the internet, kids and teens have become more sedentary than ever. Encouraging kids to engage in active hobbies like team sports and outdoor games can help make exercise enjoyable and sustainable. Mayo Clinic states that kids and teens need at least 60 minutes of moderate-intensity exercise per day. Working exercise into your daily routine by walking or biking to school, parking farther from entrances and making other small changes can help to meet your daily exercise requirements.
Set Realistic Goals
Weight loss is a sensitive subject, especially for self-conscious kids and teens. In some cases, body image problems stemming from low self-esteem and societal standards can result in eating disorders like anorexia and bulimia. To prevent these issues, focus on the health aspects of weight loss, such as improved energy levels and lower disease risk. Set realistic goals that involve healthy lifestyle changes, not fad diets or weight loss drugs.
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