Pediatricians report an increase in the number of children who are overweight. If no diet or exercise habits are changed, approximately 80 percent of these kids will be overweight as adults. Although children do not need a restrictive diet or diet pills, they do need to adapt a lifestyle of sensible nutrition and regular exercise to control their weight.
Step 1
Become informed. Although children are not encouraged to count calories, they should become educated about how many calories different foods contain. Teach them to read the nutrition labels to know not only how many calories, but also how many servings, are in the foods they are eating.
Step 2
Focus on balanced meals. Children should eat three balanced meals a day. Meals should include lean meats, such as chicken or fish, fruits, vegetables and whole grains. Parents should bake or broil the meats, and avoid adding extra calories by frying, adding butter or too much oil. Sugary desserts should be served only occasionally--make fresh fruit, Jell-O or low-fat pudding the regular dessert.
Step 3
Make mealtime family time. A five-year Project EAT study reported in the January, 2008 Archives of Pediatrics and Adolescent Medicine found that girls who ate regular meals with their family developed fewer weight problems and eating disorders.
Step 4
Get children moving. Exercise is an essential part of any weight loss plan, no matter what your age. Encourage your children to participate in sports in their school. Help them by parking your car in a spot farthest from the mall and walking up stairs rather than taking elevators or escalators. Take family walks after dinner, play a game of catch, or teach them to jump rope or fly a kite.
Step 5
Get some sleep. A Northwestern University study found that getting more sleep, even an extra hour a day, decreases a child's risk of becoming overweight.
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