According to the Centers for Disease Control and Prevention, 10 percent of children ages 2 to 5, 20 percent of children ages 6 to 11 and 18 percent of children between 12 and 19 were obese in 2008. Parents who want to help their children lose weight should emphasize healthy lifestyle choices that promote weight loss, and give them the tools they need to make good decisions about food over the course of their lives.
Step 1
Talk to a pediatrician. Before restricting your child's meals, discuss how to safely do this with his doctor. Children need a certain amount of calories to grow and develop, and cutting too many could result in health problems. Work with a professional to figure out a healthy weight for your child and decide how many calories he should consume each day.
Step 2
Offer foods from all the food groups. This includes fruits, vegetables, whole grains, low-fat dairy foods, lean protein and healthy fats. These foods are low in calories and fat, but are high in nutrients that promote a healthy weight and overall health.
Step 3
Involve your child in buying and preparing food. Allow her a say in her food options, which will promote cooperation with her weight-loss plan. For example, have her choose a fruit or vegetable she has never tried, but would like to.
Step 4
Model good eating behaviors. Show your child how to make healthy food decisions now and he will eventually be able to make them on his own. Help him pack a healthy lunch or review the school menu with him to make decisions in advance. Pack items such as fruits and vegetables, lean turkey and low-fat cheese on whole-wheat bread or low-fat yogurt. Stock your home with healthy snacks, and reach for them when hunger strikes. Your child will see your choices and become accustomed to opting for string cheese, whole-grain crackers, nuts, fruits or vegetables.
Step 5
Watch portion sizes. Measure your child's food so you are familiar with what a serving looks like. This will prevent her from getting more calories than she needs and will help her drop pounds.
Step 6
Limit restaurant dining. You don't have to completely skip restaurant meals, but cutting back on how often you dine out makes it easier to control your calorie intake. Meals in restaurants are notoriously high in fat, calories and salt and are typically more than one serving. Eating out regularly makes it very difficult to lose weight. Limit restaurant meals for special occasions or celebrations. Check out the nutritional information so that you can help your child make an informed choice from the menu.
Step 7
Emphasize exercise. Part of any healthy diet is physical activity. Children should get 30 to 60 minutes of daily exercise. Go for a bike ride together, or play a game of basketball in the driveway. Let your child do the activities he enjoys, which increases the chances that he will reach his goal for the day. Limiting computer and TV time makes it easier to get your child to engage in physical activity.
References
- ABC News: How Do You Put Your Child on a Diet?
- Education.com:; Put Your Child on a TV Diet; Mindy Wright
- Centers for Disease Control and Prevention: Obesity and Overweight
- KidsHealth: Is Dieting OK For Kids?
- USA Today; Help Kids Maintain a Healthy Weight Without a Hefty Cost; Nanci Hellmich; January 7, 2009
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