The 'tween years are difficult enough for your child without the added burden of excess weight. A 12-year-old with a weight problem may suffer bullying at school, which leads to decreased academic performance and poor self-esteem. The best way to help your child to lose weight is to focus on healthy meals and increased physical activity -- and to make it a family affair.
Weight Dangers
The 'tween who's overweight or obese doesn't just suffer from problems with her self-image. According to the Centers for Disease Control and Prevention, or CDC, excess weight gain in children can eventually lead to more serious health complications, such as cardiovascular disease, type 2 diabetes, asthma and sleep apnea. The CDC notes a disturbing rise in obesity in children and teens over the past 20 years. Data from Kidshealth.org indicates that one out of three American children are overweight or obese.
Meals and Snacks
Twelve-year-old children -- and children in general -- should not be put on a diet unless recommended by a pediatrician. The American Dietetic Association notes that research shows that middle-school-aged children who dieted ended up gaining more weight than their non-dieting peers. Change your family's way of eating and snacking. Put fruit, vegetables, whole grain foods, low-fat or nonfat dairy products and lean sources of protein -- fish, skinless poultry, beans and lentils -- on your grocery list. Scratch out the soft drinks, including juice. Limit the amount of added sugar and saturated and trans fat your child gets. Make eating out a rare treat, advises MayoClinic.com, and avoid fast food joints. The food served at these establishments is high in fat and calories, and the portion sizes are out of control.
Make meal times a time when the whole family gets together at the dinner table. Serve smaller portions than you normally would, offering seconds only if your child is still hungry. Discourage your child from eating in front of the television set or the gaming console. Make snacks healthier. Rather than dish out ice cream, offer fresh fruit, baby carrots, a small portion of dried raisins or a serving of whole grain cereal with low-fat milk. Finally, never reward your child with high-calorie sweets and snacks, advises the Weight-control Information Network, or WIN. This sends the message to your child that unhealthy foods are more valuable than healthy ones.
Physical Activity
Subjecting your child to rigorous workouts more suitable for adults can be just as counterproductive as putting him on a rigid diet, says the ADA. Promote increased physical activity by setting limits on how long your child can watch television, play videogames, surf the internet and talk on the phone. Get the entire family out for a brisk walk or bicycle ride around the neighborhood. Add variety by throwing bowling, roller skating and swimming into the mix. Encourage your child to participate in a sport or activity that he truly enjoys, but don't push him to do anything that makes him feel uncomfortable.
According to WIN, children need an hour of physical activity a day. Exercise doesn't just burn up extra calories; it strengthens your child's muscles and bones, helps him sleep better and remain alert during the day, says MayoClinic.com.
Other Tips
Anti-obesity drugs and weight loss surgery are rarely recommended for adolescents, says MayoClinic.com. Changes in your 'tween's lifestyle to include healthier foods and increased physical activity stick with her for a lifetime. Children over the age of 7 should lose weight slowly and steadily, from anywhere between 1 lb. per week to 1 lb. per month. If you're concerned about your child's weight gain, talk to her treating pediatrician, suggests Kidshealth.org.
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