According to the KidsHealth.org, an alarming rate of one out of three American children is obese or overweight. Whether this is because children are spending more time playing video games, watching television, surfing the Internet or eating fast food, extra pounds are dangerous and can lead to serious health complications such as diabetes. Fortunately, a 12-year-old can shed excess pounds through a few healthy lifestyle adjustments.
Change Eating Habits
Change unhealthy eating habits. Serve yourself small portions and stop eating when you feel full. Try not to eat fast food very often. If you do, chose healthier restaurant foods such as small sandwiches minus the mayonnaise and cheese. Watch your beverage intake -- chose low-fat milk and water rather than sugary juice or soda pop. These types of drinks contain empty calories, which means they will add calories to your diet without filling you up.
Get Active
Be physically active for at least 60 minutes every single day. Do anything you like such as riding a bike, climbing on playground equipment, jumping rope, playing catch or shooting hoops. You can also join a school sport or community program such as baseball or volleyball to keep you active. If your schedule is too busy to fit an hour workout in, break it up into smaller increments. For example, spend 15 minutes walking the dog after school or ride in-line skates to and from school.
Eat More Veggies
Eat more vegetables every day. If you don't enjoy the taste, disguise vegetables in any of your favorite foods. Consider adding cucumbers, tomatoes, zucchini, broccoli, carrots and tomatoes to foods like pasta, an egg omelet or sandwich. Not only do vegetables provide important vitamins and minerals, they are rich in water which will help you feel fuller and consume less calories at meal and snack times.
Turn Social Outings into Exercise
Although many social outings with friends involve food, you can suggest activities that involve exercise instead. For example, rather than going to a movie theater where you will sit and eat fattening snacks like popcorn, suggest going for a hike, riding bikes around the park or playing volleyball in the backyard. These types of outings will help you to burn calories and lose weight without even realizing it.
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