Childhood obesity is on the rise in the United States. The prevalence of obesity in kids has increased from 6.5 percent in 1980, to 19.6 percent in 2008, according to the Centers for Disease Control and Prevention. Children who struggle with obesity are at higher risk for health issues as adults, such as cardiovascular disease and high blood pressure. Help your child lose weight by making a few changes in his lifestyle.
Overweight Criteria
If you aren't sure if your child is overweight, consult his pediatrician. Weight changes in children are normal. However, if your child is heavier than 95 percent of other children of the same age and height, he's likely overweight, according to the American Academy of Physicians. Your doctor will use a chart to determine how your child's weight compares to that of other kids his age.
Physical Activity
Children need a minimum of 60 minutes of physical activity daily, according to the Centers for Disease Control and Prevention. This might seem like a lot of activity -- however, there are fun and easy ways for your child to get active. For example, playing a game of tag at the local park meets this requirement. Walking the family dog is another way to meet this requirement. Include vigorous activity at least three days each week with activities like jogging, running or biking up hills.
Building Muscle and Strengthening Bones
Your child also needs regular strengthening activities to build her muscles and improve her metabolism. Schedule strengthening activities at least three days weekly, as part of your child's hour of physical activity. For younger children, activities such as using the monkey bars at the park or participating in gymnastics counts towards this requirement. Older children should discuss formal strengthening activities with a pediatrician, such as pull ups, push ups and abdominal exercises.
At least three days a week, your child should also complete exercises that build stronger bones. Weight-bearing exercise forces your child's body to resist gravity, which builds stronger bones. Jumping rope and running are examples of activities that build stronger bones. Other activities that build stronger bones are playing tennis and hiking.
Healthy Diet
Provide a healthy diet for your child that includes fruits, vegetables, lean sources of protein and whole grain carbohydrates. Children shouldn't drink more than one beverage per day that contains sugar, such as juice, soft drinks or sweetened milk. Eat meals together as a family at the table, rather than in front of the television, and encourage your child to eat slowly. This allows his brain to recognize the feeling of fullness. Avoid using foods to comfort or reward your child and avoid offering dessert. If your child isn't eating breakfast, encourage him to start. Eating breakfast increases your child's metabolism and reduces the risk of overeating later in the day.
References
- American Academy of Family Physicians: Weight Issues in Children
- KidsHealth.org: Finding a Healthy Weight
- Centers for Disease Control and Prevention: Activity for Children
- Centers for Disease Control and Prevention: Childhood Obesity
- KidsHealth.org: 5 Ways to Reach a Healthy Weight
- National Institute of Arthritis and Musculoskeletal and Skin Disease: Exercise for your Bone Health
Member Comments