Your weight is such an important number that your parents and doctor measure it on a regular basis to make sure you're healthy. Eating too much and exercising too little can cause you to gain weight, which may lead to health problems when you're an adult. If you're a kid who's overweight, you may feel bad about yourself and want to lose weight quickly. But the best way to lose weight and become a healthy grownup is to make small, steady changes that you can keep up for life.
Step 1
Ask your doctor about your weight. Kids have different bodies, and they grow at different rates, so you may think you weigh too much when you are really a normal weight. Your doctor will measure your weight and height and compare them with measurements of other 9-year-olds who are your height. She will also consider factors such as your current diet and your growth pattern before she determines if you should lose some weight.
Step 2
Talk to your parents about choosing more fruits and vegetables at the grocery store. If they give you permission, go grocery shopping with them, and pick some of your favorite fruits and vegetables to snack on during the week. Kids should get about five fruits and vegetables every day, so include them in every meal. For example, eat a banana with breakfast, carrot snacks with your lunch sandwich and green beans with dinner.
Step 3
Eat junk food only on special occasions. Treats such as fast food, cookies and soda are full of calories, so having them every day can cause you to gain weight. Still, you can enjoy them occasionally without worry. Ask your parents to limit fast food to once a month, skip the junk food aisles at the store, and save desserts for Sunday or Saturday. When you're craving junk food, enjoy sweet fruits such as ice-cold grapes and strawberries.
Step 4
Find fun activities other than watching TV and playing computer or video games. When you're 9, you need about one hour of exercise per day to be as healthy as possible. Sitting in front of a screen can keep you from getting the exercise you need. Playing with your dog, riding your bike and shooting some basketball hoops are ways to get in your exercise every day.
References
- American Heart Association: Overweight in Children
- Centers for Disease Control and Prevention: Childhood Obesity
- Weight-control Information Network: Helping Your Overweight Child
- The Paediatric Society of New Zealand and Starship Foundation: A Parent's Guide to Children's Weight
- MayoClinic.com: Childhood Obesity
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