Developing an unhealthy weight as a child increases your risk for heart disease, diabetes, high blood pressure and becoming an overweight adult. In fact, the United States Department of Health and Human Services explains that overweight adolescents have a 70 percent chance of being overweight or obese as an adult. Although being overweight as an 11-year-old girl is dangerous --- losing weight too drastically can be just as dangerous. To ensure your child's health, coordinate with her physician to develop a plan for losing weight safely and successfully.
Simple Answer
The simple answer to the question is that an 11-year-old girl should never lose 10 lb. in a month or less. Losing that much weight in such a short amount of time could be extremely dangerous to her health and wellness. In fact, the Weight Watchers website recommends that weight loss should be limited to just about 1 lb. per month for children. Any plan, diet or product that promises fast weight loss --- such as diet pills, fasting or excessive exercise --- can be extremely dangerous and should be avoided. Your child's physician can help you determine the maximum amount of weight she should attempt to lose per month.
Children and Weight
According to the Centers for Disease Control and Prevention, a child's body mass index "is a reliable indicator of body fatness for most children and teens." The BMI is calculated using her height and weight. Once the BMI is determined, it should be plotted on a BMI-for-age growth chart, which helps assess the child's size and growth patterns against other children of the same gender and age. A child with a BMI-for-age higher than the 85th percentile is considered overweight, while a child with a BMI-for-age above the 95th percentile is considered obese.
Diet
Unlike adults, children should not simply cut calories to lose weight, as it could impact physical development and growth. To determine the exact number of calories your 11-year-old girl needs to consume per day, consult a physician or dietitian. As a general rule, most girls age 11 to 18 years old need about 2,200 calories per day. Instead of cutting calories, the adolescent should reduce the amount of fat, sugar and processed foods she consumes. Encourage her to eat plenty of fresh fruits, vegetables, low-fat dairy foods and whole grains. Trade high-fat milk for low-fat options, regular soda for diet soda and sugary juice for water flavored with fruit.
Exercise
The United States Department of Health and Human Services recommends that all children get at least 60 minutes of moderate-intensity physical activity most days of the week. If your 11 year old is trying to lose weight, her physical activity needs could be even greater. Encourage her to participate in activities that she enjoys, such as swimming, riding bikes, joining a dance club or playing sports. Finding an activity that she enjoys is the key to ensuring successful weight loss. Along with regular exercise, encourage the adolescent and the rest of your family to make small lifestyle changes that encourage more activity. For example, take the stairs instead of the elevator, walk the dog every night and plan family outings around physical activity --- such as hiking, swimming, bicycling or trips to the zoo.
References
- Centers for Disease Control and Prevention: About BMI for Children and Teens
- U.S. Department of Health & Human Services: Overweight in Children and Adolescents
- Mayo Clinic; Childhood Obesity; June 2010
- Keep Kids Healthy: Weight Loss Guide
- Weight Watchers: Body Mass Index in Children
- Weight Watchers: Weight-Loss Recommendations for Children
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