Being overweight is common in kids and adults. According to the American Academy of Child and Adolescent Psychiatry, between 16 percent and 33 percent of kids and teens are overweight or obese. If your family is overweight, it increases the odds that you will be, too. Although many factors can cause kids to be overweight, you can make healthy lifestyle changes that may help you lose weight.
Get Out and Play
Exercise is just as important for kids trying to lose weight as it is for adults. Although it was once common for children to spend a lot of time playing outdoors, safety concerns, recess cuts and video games have all made kids today spend too much time sitting. The American Heart Association suggests that kids get at least an hour of exercise every day if possible.
Eat Healthy Food
It can be hard to eat healthy food, especially if you eat a lot of common kid foods. Kid cereals, sweetened juice drinks and lunch-box snacks all contain a lot of sugar or fat. You may have to retrain your taste buds to learn to like healthy food: A University of Oregon study found that kids fed unhealthy foods grow to prefer them. Once you eat healthier foods, like fresh fruits and whole-grain bread, you will grow to prefer them instead.
Ask Your Family to Help
Most kids have the same lifestyle habits as their parents, so it will make it easier for kids to lose weight if the whole family makes healthier changes. Ask your family to make healthy meals with less fat and sugar. Get your whole family involved in exercise, such as playing sports together or going for walks or bike rides after dinner.
Track Your Feelings
Many people eat food when they are sad, upset or even excited. Keep track of your feelings by writing them down in a journal or diary. Try to avoid eating when you are not hungry and find a different way to deal with your feelings, such as talking to a parent, friend or trusted adult.
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