With obesity at an all-time high in the United States, weight loss has become a top health concern for many kids and teens and their families. Losing weight requires persistence and determination. With the right lifestyle choices, it is possible for kids to lose weight without depriving themselves of the foods they love. By following a few guidelines, kids can achieve a healthy weight while increasing overall health and fitness.
Get Active
Childhood should be a time of boundless energy, curiosity and imagination. With the advent of video games and personal computers, active hobbies have taken a backseat to sedentary activities for many kids. According to the National Institutes of Health, kids need at least 60 minutes of exercise each day. Physical activity doesn't have to occur all at once and can be divided into shorter periods of five or 10 minutes throughout the day. Choosing fun activities such as outdoor games and team sports can help kids stick with an active lifestyle over time. Limiting time spent on sedentary hobbies such as television watching encourages participation in active pursuits.
Snack Smartly
While snacks help maintain a steady blood sugar level and prevent overeating at meals, the wrong snacks can lead to weight gain. Choosing healthy snacks such as low-fat yogurt, nuts, and fruits and vegetables can help kids lose weight. Packing snacks a night in advance makes snacking more convenient by decreasing preparation time. Remove unhealthy snacks like cookies and candy from your home and restrict snacking to the kitchen to prevent mindless eating in front of the television or computer.
Eat Breakfast
Breakfast gives kids energy and fights mid-morning hunger, earning it the title of most important meal of the day. Skipping breakfast can lead to overeating throughout the day, making a healthy breakfast vital for weight loss. Whole grain and high-fiber foods at breakfast provide sustained energy throughout the day. Whole wheat toast, cereal, fruit and nuts are excellent choices that kids can enjoy. When choosing breakfast foods, limit refined carbohydrates, sugar and high-fat meats such as bacon or sausage.
Drink More Water
Drinking water is an easy way to aid in weight loss. When consumed throughout the day, water replaces sugary drinks like soda and juice that can contribute to weight gain. Water also helps kids feel fuller if they drink before meals and promotes healthy digestion to prevent bloating and constipation. While there is no set amount of water kids should drink each day, drinking when thirsty, at meals and when the urine is dark yellow is a good way to prevent dehydration.
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