Dangerous health risks such as diabetes and high blood pressure make being overweight damaging to a young boy, and his emotional and social well-being can be harmed, too. Although weight loss can be difficult for a child who does not understand all of the negative and dangerous side effects, there are ways to shed unwanted weight quickly through healthy lifestyle adjustments.
Eliminate 500 Calories Every Day
Cut out 500 calories from your diet every day. You can do this through simple steps such as watching portion sizes, switching to low-fat or non-fat dairy products, staying away from soda pop and juices and snacking on healthy foods such as fruits, vegetables and almonds. Because 1 pound of fat is equal to about 3,500 calories, subtracting 500 calories per day will help you to safely lose about 1 or 2 pounds per week.
Get Active
Participate in some type of physical activity or exercise for at least 60 minutes every day. Do anything you like, from skateboarding, playing catch with a parent or shooting baskets with friends. You can also join a community or school sports team. If you don't have time to exercise for a full hour, split it up into shorter increments of activity. For example, ride your bike to school or take your dog for a walk after dinner.
Eat Slower
Listen to your hunger cues and stop eating when you are full -- even if your plate is not empty. Eat slowly and sip water throughout your meal, allowing yourself to enjoy the taste and texture of your food. Talk with your friends or family as you eat. It can take up to 20 minutes for your brain to start sending out fullness signals, so if you eat slowly enough, your brain will catch you before you overeat.
Do Less Sedentary Activities
Watch one hour less of television, play one hour less of video games, or surf the web for one less hour every day. Gradually increase this time, if you can handle it. Find other ways to occupy your time such as helping a parent fix dinner, taking up a hobby like baseball card collecting or ask a friend to go with you for a walk, bowling or miniature golf.
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