If your pre-teen is overweight, making the commitment to lose weight is an important and admirable way to improve overall health and well-being. Shedding excess weight will reduce your pre-teen's risk of heart disease, cancer and Type 2 diabetes, but it can be challenging. Offer your pre-teen plenty of support and teach her some of the most important tips when it comes to reaching a healthy weight.
Eat Healthy Snacks
Pre-teens often have a habit of reaching for potato chips, ice cream or soda when they get hungry because they taste good and are easy to get in school cafeterias. These types of foods contain little nutrition and are also high in fat and calories, which makes weight loss more difficult. Healthy Children notes that children need to get energy from healthy fats, protein and carbohydrates. Provide your pre-teen with nutrient-dense snacks for home, as well as to take to school and other activities and he will likely begin to shed pounds simply because he is consuming fewer calories. Crackers with peanut butter, yogurt with low-fat granola or an apple with cheese are all nutrient-dense options.
Eat Breakfast
If your pre-teen skips her breakfast, she is likely to be famished before lunchtime. An intense feeling of hunger can lead to overeating, most likely foods that are high in fat and calories, like candy bars or chips. Providing your pre-teen with a nutritious breakfast is an important way to fuel her body, and choosing high-fiber foods that also supply protein will help prevent mid-morning hunger so she ends up eating less food. A bowl of oatmeal with almonds and blueberries or an egg white omelet with vegetables and cheese are both healthy choices.
Turn Off the Television
When your pre-teen is sitting in front of the television screen, he is also likely to be eating snacks or drinking soda. Sitting idle can lead to boredom, which can lead to overeating of unhealthy foods. Encourage your child to find other hobbies, and he is less likely to be mindlessly consuming junk foods, like soda, chips, ice cream and other frozen snack items. When your pre-teen does watch TV, offer healthier foods like fruits, vegetables, popcorn and pretzels to reduce his overall caloric intake.
Move More
Burning calories is one of the most important ways to shed excess weight. If your pre-teen is overweight, it is essential you teach her to be active every day. Simply taking a walk will burn calories, which will add up over time to equal weight loss. Challenge your child to a game of tennis or basketball or go to pool and swim laps together. Get her a membership to a gym or recreation center and work out as a family. The type of activity matters less than the fact that your pre-teen is moving more.
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