Football players are known for being big, muscular guys who are able to tackle, break tackles, run and block. With the epidemic of childhood obesity, youth football players need to understand the importance of maintaining a healthy weight. Being a football player does not make it OK for a kid to be overweight. Youth football players should maintain a healthy weight for their overall performance and to reduce the risk of developing heart disease, cancer, arthritis and diabetes. Losing weight as a youth football player includes diet, exercise and reducing sedentary time.
Step 1
Visit with your child's pediatrician. A physical will likely be required for your child to participate in football. During the physical, address any weight concerns you may have with your child's doctor. A healthy weight for your child's height and build can be determined. Advice on how to safely lose weight can also be provided by your child's pediatrician.
Step 2
Reduce sedentary time. The American Heart Association recommends that parents set a time limit on how often you permit your child to use the computer and telephone, watch television, or play video games. Encourage your child to get up off the couch and play football, opposed to playing a football video game.
Step 3
Engage your youth football player in regular cardiovascular exercise. The American Heart Association indicates children should exercise for at least one hour per day. Exercise with your child in order to encourage and motivate them. Choose a few activities that you both enjoy and exercise regularly. Play football or take this opportunity to try out another sport. Go for a walk or a run as a family. Try aerobics, gardening, dancing, jumping rope, cycling or swimming.
Step 4
Watch your child's beverage intake. Drinks that are high in sugar and calories can be packing extra pounds onto your child. Try reducing a few of these beverages per day. Replace them with water, diet sodas, low-fat milk or low-calorie, flavored waters. Have your child drink plenty of water. Water can help create a feeling of fullness between meals.
Step 5
Make healthy meals for your family to encourage healthy eating in your football player. Make meals full of fruits, vegetables, lean meats, whole grains and low-fat dairy products. Encourage smaller portion sizes and encourage your child to stop eating when he is full. Smaller portion sizes will reduce the chances of eating just because there is food in front of you.
Step 6
Purchase healthy snacks so if your child is hungry between meals, there is a variety of healthy snacks to choose from. Low-fat yogurt, whole-grain pretzels, fruits, 100-calorie snack packs, low-calorie granola bars and celery sticks and peanut butter are acceptable.
Tips and Warnings
- Weight loss can come with rewards for a youth football player. Indulging in a dessert or fast food meal every once in awhile is acceptable. Purchasing new football equipment or taking your child to see a professional or college football game after meeting a weight-loss goal is a way to show you are proud of them and what they have been able to accomplish. Once a weight-loss goal is reached, regular exercise and a healthy diet will be required to maintain weight loss.
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