How to: Kid's Weight Loss

If your child struggles with weight gain, she isn't alone. Since 1980, childhood obesity has tripled, according to the Centers for Disease Control and Prevention. But losing weight is important to your child's long-term health. Obese youth are at higher risk for cardiovascular disease, high blood pressure and high cholesterol. Helping your child make healthy lifestyle changes, such as regular physical activity and eating a proper diet, will assist in promoting safe weight loss.

Step 1

Select healthier foods for your child. Encourage him to eat a diet rich in foods, vegetables and low-fat dairy. Cook lean protein sources, like freshwater fish, skinless chicken, beans and lentils. Eat dinners together as a family rather than eating in front of the television. Encourage your child to eat slowly, which allows the body to receive signals from the brain when the body is full. This prevents overeating.

Step 2

Limit television viewing time to encourage weight loss, recommends the American Academy of Family Physicians. When your child is watching television, she's missing out on activities that promote physical activity, such as playing outdoor games.

Step 3

Schedule aerobic activity. Your child needs at least 60 minutes of activity daily, according to the Centers for Disease Control and Prevention. Encouraging your child to join a sports team is an easy way to encourage activity and promote fun. Other options include walking the family dog or playing a game of tag outdoors. Include bone-strengthening activities, like jumping rope, at least three days a week. Incorporate these activities into your child's daily aerobic session.

Step 4

Plan activities that encourage muscle strengthening. For younger children, activities are informal, such as playing on the monkey bars or joining a gymnastics course. For older children, talk with your pediatrician about lifting light weights. Target the major muscle groups, such as the legs, back, chest and abdominal muscles. Building muscles allows your child to burn more calories and promotes weight loss.

Tips and Warnings

Children shouldn't drink more than one serving daily of sweetened beverages, such as a sweetened fruit drink or soda, recommends the American Academy of Family Physicians.
Stay away from fad diets. These encourage your child to severely limit calorie intake, which isn't healthy for a growing child. Talk with your child's pediatrician before starting any new weight loss program.