One out of three kids in America are considered overweight or obese. This may be because kids spend more time in front of TVs and computers than exercising. Kids are also eating fewer healthy meals because of busy schedules. Losing weight means eating a healthier diet and regular physical activity. While weight loss takes time, starting and maintaining this routine will help you reach the healthy weight you desire.
Exercises for Weight Loss
Aerobic exercises are best for weight loss, as they help you burn fat. Aerobic exercises include running, bicycling, jumping rope, dancing, swimming, hula hooping, or school sports like basketball, soccer or racquetball. You can also get exercise by helping your parents rake leaves, taking extra trips up and down the stairs or walking to a friend's house. You can even get creative, using bike or sack races with friends to fit in your aerobics. Regardless of activity, try to get 60 minutes of exercise every day. Note that you don't have to start out at 60-minute intervals -- gradually increase your amount of exercise every day as your fitness level builds.
Diet
Your diet should include a lot of nutrients so that your body can continue to develop. Eat foods from all food groups such as grains, fruits, milk and dairy products, lean meats, nuts and vegetables. The calcium in dairy foods like low-fat milk and yogurt will help your bones grow, and the protein in lean meats such as turkey and chicken will build your muscles. Fruits and vegetables have fiber and carbohydrates, which give you energy and helps your digestion. However, because diet alterations depend on your current weight, ask your parents to help you find what kind of diet is right for you -- you might benefit from a conversation with your doctor.
Considerations
Managing your weight takes time so it may be awhile before you see results. However, this is better than losing weight too quickly by starving yourself or eating very few calories. This kind of dieting is called "crash dieting," and it puts your body in starvation mode. Your body will slow down its calorie-burning process to make up for the lack of calories you're putting into it, lessening the amount of calories you shed. Also, when you begin to eat normally again, your body will save all the calories it can and convert them into fat to prepare itself for the next "crash."
Expert Insight
Your weight should cater to your individual body type. You should be in healthy weight range for your height, notes Kidshealth.com. Your doctor can help you determine this range.Your body may be gaining weight from puberty, a process that causes changes in the amount of muscle, fat and bones in your body. Ask your doctor about effects of puberty and if your weight gain is a result.
References
- Kids Health; How Can I Lose Weight Safely?; Mary L. Gavin, MD; Feb. 2009
- Shape Fit; Fit: Cardio Exercises to Burn Major Calories
- Kids Health; Is Dieting OK for Kids?; Steven Dowshen, MD; Nov. 2008
- Kids Health; What is the Right Weight for My Height?; Mary L. Gavin, MD; June 2008
- All Women's Talk; Talk: 12 Best Ways to Lose Stomach Fat Fast
- Kids Health; Overweight and Obesity; Mary L. Gavin, MD; Feb. 2009
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