About one-third of all kids are overweight and childhood obesity is the top health concern among children, according to the American Heart Association. Overweight is due to eating too many calories and not burning them off through exercise. Talk with your pediatrician if being overweight is an issue for your child. Continued weight gain may result in obesity, which carries health concerns such as heart disease and type 2 diabetes. Aim to help your child lose 1 to 2 pounds per week.
Food
Helping your child lose weight is a matter of serving healthy foods and limiting unhealthy ones. Focus on foods emphasized on the Food Guide Pyramid, including fruits, vegetables, lean protein, whole grains and low-fat dairy foods. Include these items in the meals and snacks you offer your child to keep her calorie intake low and nutrient intake high. Foods high in fiber and low in calories, such as whole-wheat bread, apples, pears, broccoli, brown rice and oatmeal, will keep her stomach full longer, because fiber digests slowly. Limit fast food, packaged desserts, frozen meals, candy and sodas, all of which are high in sugar, fat and calories.
Serving Sizes
A serving size is the same for everyone, but your child does not need as many servings from each food group as you do. For example, the fruit intake recommendation for an adult is 1-1/2 to 2 cups, but for children is 1 to 1-1/2 cups, depending on age. Make sure you aren't overdoing it on servings, which can increase your child's calorie intake. Use measuring utensils until you can eyeball what a serving looks like. You may be surprised to find that you have been offering too much food at one time.
Exercise
A good weight-loss program should include plenty of physical fitness. Children should be active for at least 30 minutes each day. Help your child find a sport she enjoys, which increases her motivation and makes exercise fun. If your child isn't into sports, try bike rides, walking, swimming or weight-lifting. Model good physical fitness habits by exercising with your child or allowing her to see you in a workout. Your example may be just what your child needs to get up and moving. Burning calories through exercise will help your child drop unwanted pounds and keep her healthy. Always talk with your child's doctor before she begins a new exercise routine.
Considerations
Your child is likely to be resistant to the changes you want to make to help him lose weight. For this reason, start small and make lifestyle changes over time. For example, limit sodas for a week, then encourage a walk around the block the next week and then try a new fruit or vegetable the following week. Building one small change on top of another makes weight loss seem like less trouble and won't totally derail what your child is used to. Allow indulgences now and then to prevent feelings of frustration and deprivation. Help your child feel good about losing weight and don't make counting calories the only focus in your day.
References
- KeepKidsHealthy.com: Weight Loss Guide
- MayoClinic.com; Childhood Obesity: Make Weight Loss a Family Affair; June 26, 2010
- USA Today; Help Kids Maintain a Healthy Diet Without a Hefty Cost; Nanci Hellmich; January 7, 2009
- American Heart Association; Overweight In Children; March 29, 2011
- USDA: Food Groups
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