The rate of overweight and obese teens continues to increase, with one out of three children and teens falling into the category, according to the American Heart Association. Helping your child lose weight decreases her risks for severe health problems and also helps with her overall happiness and self-perception.
Control Snacking
A high-caloric intake leads to weight gain in both adults and children. Healthy snacks help your child stay full and provide fuel between meals, but excessive snacking can turn into extra pounds. Stick with a snacking schedule to avoid grazing all day. Offer two or three nutritious choices so your child has some control over his snacks. A chart with the options for that day creates an interactive selection tool.
Cut Sugar
High-sugar foods add unhealthy calories and might lead your child to snack more. Limit foods with added sugar like candy and sweetened cereal. Opt for naturally sweet foods if your child has a craving. Either fresh or dried fruit works well. Frozen ice pops made from real fruit also are an option.
Teach Healthy Food Selection
A healthy menu at home helps your child get nutrients while controlling calories, but she also needs to learn how to make healthy food choices for herself. If she lacks the knowledge, she is more likely to make poor food choices at school, friends' houses and elsewhere. Teach your child about the food groups and the reasoning for making healthy food choices.
Increase Activity
Physical activity is necessary for a child to stay healthy and lose weight. Get him away from video games and TV shows so he can lead an active lifestyle. Encourage active play times both indoors and outside every day. A minimum of 60 minutes is ideal to help your child lose weight.
Join a Team
A sports team provides an organized session of physical activity and the team environment creates a sense of belonging. Your child also learns skills for a particular sport and improves her overall coordination and fitness level. Teams meet on a weekly basis, so your child consistently gets exercise.
Talk About It
A conversation with your child addresses the situation directly. Avoid blaming or making him feel bad for being overweight. Instead, focus on the health benefits of eating better and exercising to lose weight. Work with your child to set goals to guide the weight loss and encourage him to ask questions.
See a Doctor
Yearly checkups assess your child's overall health and identify potential conditions. The evaluation helps your child's doctor determine if there is a medical reason for being overweight or for having difficulty losing weight. He also provides a resource for weight-loss tips for your child.
Demonstrate Healthy Habits
Healthy changes in your own life set the example for your child. Talk about the changes you make with your child to show that everyone needs to make an effort. A family approach to improving health and losing weight creates a sense of unity.
Show Support
Unconditional love and support gives your child an improved sense of self-esteem. Let her know that you love her no matter what she weighs but that you want to help her get to a healthier state. Provide her with encouragement throughout the process.
Celebrate Success
Even small steps toward a healthy weight deserve recognition. Celebrate small weight loss, healthier choices and overall efforts toward a healthier lifestyle. Avoid food rewards, which send a mixed message to your child. Toys and gear that encourage activity work well for rewards.
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