The health of a child depends on a nutritious diet and frequent physical activity. Benefits of eating well and exercising regularly include stronger bones, muscles and self-esteem, as well as a lower risk of developing chronic medical problems such as heart disease and diabetes. Since overweight children have a greater chance of remaining overweight as adults, achieving a healthy lifestyle early is especially important for them.
Children and Overweight
More than 1/3 of children ages 6 to 11 in the United States are obese as of May 2009, reports the American Academy of Orthopaedic Surgeons. This statistic indicates many American children are not only eating poorly, but they are also getting too little exercise. In fact, just 25 percent of school-aged children exercise enough every day, notes the organization. The low percentage shows most children are not receiving the crucial advantages of adequate physical activity at a stage when their bodies are still growing. One of those advantages is the ability to maintain a normal weight.
Food Selection
Eating nutritious foods and avoiding overeating can help children lose weight and remain a healthy weight after they slim down sufficiently. A nutritious diet for children consists of primarily vegetables, fruit, whole grains, lean meat and low-fat dairy options such as skim milk. Fruits, grains and vegetables in particular contain a considerable amount of fiber. A carbohydrate, fiber contributes to making you feel full, an important signal to stop eating. Setting aside time to eat breakfast each day is essential, as well, to give children a boost of energy and to encourage their body to burn calories efficiently.
Calorie Concerns
Girls ages 4 to 18 should consume approximately 1,200 to 2,400 calories per day, and boys in the same age group should consume about 1,400 to 3,200 calories a day, explains MayoClinic.com. Children who are older or more physically active should aim for the higher end of the calorie range to supply their bodies with adequate energy. Eating no more than the suggested amount of calories each day and limiting consumption of fat, salt, sugar and processed snack foods can help overweight children control their size. Parents should consult a qualified health care practitioner if they think their child needs to slim down, however. Professional guidance ensures children do not endanger their health as they attempt to lose weight.
Physical Activity
Losing weight permanently typically requires managing your diet better and exercising more often for the rest of your life. All children need at least 1 hour of physical activity a day, states the Centers for Disease Control and Prevention, and children trying to lose weight should make that amount a daily goal. Appropriate physical activity includes aerobic exercise such as walking briskly, bone strengthening exercise such as jumping rope and muscle strengthening exercise such as pushups. Engaging in each type of exercise at a moderate intensity or greater 3 days per week can facilitate weight loss and also promote better overall health.
References
- American Academy of Orthopaedic Surgeons: Fitness for Kids
- Centers for Disease Control and Prevention: Physical Activity for Everyone - Children Guidelines
- MayoClinic.com: Nutrition for Kids - Guidelines for a Healthy Diet
- TeensHealth: How Can I Speed Up My Metabolism?
- Weight-Control Information Network: Helping Your Child
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