More 15 percent of the children in the U.S. are overweight, according to the University of Michigan Health System. If your child struggles with his weight, there are things that you can do to help him learn healthy eating habits and activity patterns. Approach your 13-year-old's weight loss as a family, and your teen won't be the only one improving his health.
Basics
A 13-year-old can lose weight much like an adult in that burning 3,500 calories beyond what she consumes will result in a weight loss of one pound. Unlike an adult, however, a 13-year-old has an advantage. Boys and girls can expect to continue to grow for a number of years, which means that if a slightly overweight teenager can simply put a stop to weight gain, her weight will eventually normalize as she gains height. Teens that are significantly overweight will need to diet and exercise to get their weight in the healthy range.
Family Behavioral Changes
Families can best help their 13-year-old child lose weight by making changes together. If the entire family eats healthy meals and snacks, the 13-year-old who is trying to manage his weight will not feel excluded or tempted. When parents model healthy eating habits, young people often follow suit. Keep sodas, sugary treats and chips out of the pantry, and save treats such as ice cream for special occasions. When the family pops in a DVD to watch a movie, munch on a bowl of low-fat popcorn accompanied by low-calorie soda. Setting good habits now will not only help your 13-year-old lose weight, but will set an example he can follow his entire life.
Less Screen Time, More Activity
Two environmental factors that contribute to teenage weight problems are inactivity and the time that a teen spends watching television. Limit your 13-year-old's screen time -- including computer time and video games -- to an hour a day and encourage her to spend time having fun outdoors, participating in a dance class or becoming a proficient member of a school sport's team. Don't expect your teen to easily fill the hours that were previously spent being inactive by herself. Help her to identify activities that she is interested in and facilitate her participation.
Strategies
Like other dieters, your 13-year-old needs to learn how to manage his portions. Together, weigh foods on a kitchen scale so that he will become familiar with how large healthy servings appear. Talk to your teen about calories and compare the calories in fast foods with that in healthy foods that are served at home. Help your teen to identify lower-calorie restaurant foods so that he will be able to choose wisely when he is with friends. Encourage your 13-year-old to weigh himself once a week so that he can keep track of his progress.
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