Childhood obesity is a growing problem, and the condition can affect children for a lifetime. In fact, 80 percent of overweight children will become overweight adults, according to KeepKidsHealthy.com. Parents and other adults can help an overweight child develop an appreciation for healthy foods and activities, and reverse a weight problem before it threatens his health.
Weight Loss in Children
Children lose weight the same way as adults, by taking in fewer calories and getting more exercise. That doesn't mean your child should get on the treadmill every day or start a strict diet, but you should help her get more active and make better food choices. You certainly can't force children to eat their vegetables or join the soccer team, but as a parent you have control over their access to television, video games and junk foods. Use that power to teach and encourage healthier habits so your child will know how to care for his body when he's old enough to make decisions for himself.
Changing Your Lifestyle
One of the best ways to help your child reach a healthy weight is to make improvements to your entire family's lifestyle instead of just your overweight child's. You'll avoid singling her out, and you'll show her that staying active and eating healthy meals are a way of life, not just a temporary means to lose weight. The whole family should eat meals together at the table, not in front of the TV, and go outside together after dinner to play soccer, take a walk or bike around the neighborhood instead of collapsing on the couch.
Eating Better
When it comes to improving your child's diet, you main goal should be to make sure that 90 percent of the food he eats is healthy, with the other 10 percent left for favorite foods and treats to be enjoyed occasionally. Let your child help you plan meals, shop for food and cook, which will pique her interest in trying healthier foods. Her own hunger should dictate when and how much she eats, so don't force her to eat when she's not hungry or try to limit the amount of food she takes in; just make sure she has a variety of nutritious foods to eat, including fresh vegetables and fruit; whole-grain bread, cereal and pasta; protein sources like poultry, seafood, eggs, lean beef and pork; reduced-fat dairy products like milk, yogurt and cheese; and legumes like beans and lentils. Limit her to one sugary beverage like flavored milk, juice, sports drink or soda per day, and avoid offering dessert as a reward for eating a healthy meal.
Getting Active
Most kids love being active, but if your child is used to being sedentary it will probably take some encouraging to get him moving. Suggest he join a school or community sports team with his friends, or just enjoy a game of baseball or basketball in the backyard. Other options include swimming lessons, tennis lessons, dance classes or karate. Try to offer your child several options so he can choose an activity that appeals to him. When you make exercise fun for your child, he can develop a love for an active lifestyle. Make sure you stay active as a family as well by walking the dog together, hiking at the local park or playing tennis on a regular basis.
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