Being overweight isn't just a problem for adults. In fact, close to 9 million children between the ages of 6 and 19 are considered overweight. There are a number of health risks involved with being overweight, such as diabetes and heart problems, and being heavy as a child can take a toll on self-esteem while limiting positive social interaction. This can lead to issues like isolation and depression. Thankfully, there are many ways a parent or a young person can take control of such weight issues.
Eat Smart
As a tween, it can be tempting to fall into the same diet trends that many adults do, such as taking diet pills or skipping meals. But as a young person, these tactics can take have negative effects on your still-growing body. Instead of falling into unhealthy "quick fixes," focus on cutting junk food, such as soda and chips. Replace them with plenty of fruits, vegetables, whole grains, dairy, lean meat and good fats, which are found in foods such as nuts or fish.
Plan Ahead
While it may not be easy to eat healthy when you're at school, starting slow and planning ahead can help you stay on a healthy eating track. Try taking your lunch to school, which will ensure that your meals away from home are fitting into your diet plan and will discourage you from buying junk food. If you take part in after-school activities, pack a healthy snack as well to avoid vending machine snacks, which can be loaded with empty calories.
Get Moving
Find fun physical activities you can do for an hour a day. The more active you are, the more calories and fat you'll burn. Check with your school to see if it has a basketball or volleyball team you can join. This will help increase your physical activity and provide positive social interactions with peers. You can also check around in your community to see if there are other leagues you can join, such as a swim team or flag football league. If sports aren't your thing, try riding your bike to school or find some trails nearby to walk on with friends or family.
Get Your Sleep
You need your sleep more than you think. Making sure you're getting enough sleep not only makes you more alert and successful in school, but it can also keep you from eating poorly. A study conducted by the American Academy of Sleep Medicine showed that teens who get less than eight hours of sleep each night are more likely to eat a greater number of foods that are high in calories and fat. While more information is needed on exactly why this happens, the bottom line is to get sufficient sleep.
References
- Palo Alto Medical Foundation: Teen Obesity
- National Institute of Diabetes and Digestive and Kidney Diseases: Take Charge of Your Health -- A Guide for Teenagers
- American Academy of Child and Adolescent Psychiatry: Obesity in Children and Teens
- American Academy of Sleep Medicine: Less is More -- Study Shows That Teens Who Sleep Less Eat More Fatty Foods and Snacks
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