Your child's weight is your responsibility. Instead of making your child go to the gym or follow an extreme diet, make safe, healthy changes that he can maintain for life. Overweight children are more likely to become overweight adults -- showing your child healthy eating and exercise habits now will reduce his risk of developing heart disease and diabetes later. Talk to your child's pediatrician before making changes in his diet or exercise plan, particularly if he has health problems.
Finding Healthy Alternatives
Don't immediately deprive your child of her favorite foods. She may not understand the correlation between eating and weight gain, and depriving her will only frustrate her. Instead, find meals and foods that are both healthy and tasty. If your child's favorite meal is tacos, use black beans or ground turkey instead of ground beef. Serve it in a soft corn or whole-grain flour tortilla. Pile veggies on top, like tomatoes, lettuce, olives and radishes. Sprinkle with a small amount of low-fat cheese and salsa. The meal is tasty and kid-friendly but lower than beef tacos in calories and saturated fat.
More Fruits and Veggies
Fruits and vegetables are low in saturated fat and calories, and they are a healthy addition to every meal. If your child isn't in the habit of eating fruits and vegetables, he may turn up his nose at first. Instead of forcing the issue, take him with you to the store and let him to pick his own produce. If he feels like he's part of the decision-making, he may be more likely to eat fruits and veggies. Steam or roast veggies -- don't fry them or soak them in butter. Serving the veggies with a dipping sauce, like ketchup, barbecue sauce or low-fat Italian dressing may be more appealing to your child than eating plain veggies.
Increasing Activity
Your child may not understand the point of going outside, when the video games, TV and toys are all in the living room. Explain that playing outside isn't just fun -- it's good for you. Instead of watching TV, go outside and play with your child before and after dinner. Even if you're just playing a game of catch, your child will burn more calories than she does sitting on the couch. If your child would rather play with kids her own age, invite a few of his friends over for a game of flashlight tag.
Adopting a Healthier Lifestyle
Maintaining a healthy weight is a lifestyle change. If your entire family eats fried food while your child is forced to eat salad, he will alienated and discouraged. Even if your child is the only overweight one, make healthy changes as a family. Have meals together at the table as often as possible, and encourage your family to eat slowly. Make your home a no-soda zone, and allow only water, low-fat milk or seltzer with dinner. Instead of sitting around the house on the weekends, plan fun activities like hiking or swimming. When you turn healthy eating and exercise into a routine, your child will take these habits with him into adulthood.
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