With the prevalence of unrealistic female ideals in the media, extreme pressure is placed on teen and preteen girls to have the perfect body. Urging an 11-year-old girl to lose weight and gain a flatter belly similar to those of the "tween queens" on TV and movies can cause serious damage to her self esteem. Instead of focusing on particular flaws in a preteen's body, focus on a healthy lifestyle that naturally gives way to weight loss and an overall better quality of life.
Physical Activity
The Centers for Disease Control and Prevention suggest that children and teens get at least 60 minutes of physical activity each day. Unfortunately, sedentary habits such as using the computer or watching television can stand in the way of meeting that requirement. Not only will physical activity help your tween manage her weight, it will also help her sleep better, stay healthy and reduce her risk of childhood obesity. Suggest outdoor activities like playing sports with friends, going on family walks or even using video games that require movement.
Daily Diet
Putting your tween on a stringent diet can create an unhealthy relationship between her and her food. Instead of instituting caloric restrictions and fad diets, help her make better diet choices before, during and after school. The right snacks can help her stay fuller so she isn't tempted by vending machine offerings. Look for protein and fiber-rich foods such as fruits and vegetables, nuts and seeds and dairy products. If she eats lunch at school, talk about the difference between choosing whole grains and lean meats for lunch over fried foods and sodas. When she understands that the right foods can give her more energy and focus at school, she may be less inclined to make unhealthy food choices which can lead to weight gain.
Organized Sports
School and community sports and activities give an 11-year-old girl ample opportunities to stay fit while enjoying the social aspect of fitness. Whether it's a team sport such as soccer or volleyball, or an individual activity such as dance or gymnastics, you can help foster a healthy attitude toward fitness. Organized sports give her an opportunity to stay fit, practice and enjoy physical activity so that it becomes a daily habit.
Water, Not Soda
The various beverage choices available to an 11-year-old girl can further contribute to a weight problem. Drinking sodas and juices on a daily basis may seem harmless, but the empty calories they offer have little to no nutritional value. Make water more accessible by purchasing a refillable aluminum water bottle for her to take to school and to various activities, so she always has a drink on hand. Set a good example by making water your beverage of choice as well.
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