If your child's doctor has recommended that she lose weight, it's not necessary to place her on a strict diet. Instead of throwing away your child's favorite foods and forcing her to go to the gym every day, slowly introduce healthier eating and exercise habits into her daily routine. In one month, you can help your child begin to lose weight and adapt to her new eating habits. Talk to your child's pediatrician before changing her diet or exercise routine.
Play Together
Exercise doesn't have to be boring and repetitive. Make exercise fun. Every night before dinner, make playing outside a routine. Play a quick game of basketball, go for a bike ride or play a few rounds of tag. Encourage your child to get about 60 minutes of exercise every day. If he's not used to exercising regularly, play outside for a half hour and slowly work your way up to 60 minutes of strenuous exercise over the next four weeks.
Cook Homemade Meals
Cook at home as many nights as possible. Fast food and restaurant meals are high in saturated fat and calories, which may be adding pounds to your child's frame. Instead, cook a meal that contains lean protein such as chicken, fish, or turkey, fresh fruit and vegetables and whole grain rice and bread. Allow your child to eat seconds of the fruit and veggies only -- this way, he won't leave the dinner table feeling deprived.
Add More Fruits and Veggies
Introduce your child to a variety of fruits and vegetables, and make a list of the ones that she really likes. Keep these foods in the fridge at all times, and offer them as snacks and side dishes whenever possible. Offer frozen fruit, dried fruit, fruit smoothies and 100-percent fruit juice as sweet snacks and for dessert. Stay away from fruit punch and other fruit juices that contain added sugar -- these drinks aren't any more nutritious than soda.
Serve Small, Frequent Meals
Depending on your daughter's height and weight, she should consume between 1,600 and 2,200 calories to maintain a healthy weight. Protein should make up 30 percent of the calories she consumes, while carbohydrates make up between 45 and 65 percent. Her total fat intake should be between 25 and 35 percent of her daily caloric intake.
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