With all the talk about childhood obesity, you may wonder what to do if you're a bit heavier than you think you should be. For kids, losing weight is less about counting calories and eating special diets, and more about choosing healthier foods and exercising. Fortunately, with a little imagination, making these changes can be fun.
Caution
A child's body is still developing and children naturally gain weight until they stop growing. You may believe you need to lose weight, but you may just need to gain weight more slowly, or stay exactly the weight you are until your height catches up with you. It's very important that you stay healthy and safe when trying to lose weight. Your body needs nutrition from a range of different foods, and if you lower your calorie intake too much or cut out the wrong foods, you could make yourself sick. Before you make changes to your diet, talk to your parents and doctor. Remember that kids come in all shapes and sizes. It's always better to focus on your health than to worry about your size.
Basics for Losing Weight
To maintain a good weight for your age and height, you'll need to eat a balanced diet rich in lean meats, such as chicken or fish, colorful fruits and vegetables, such as squash, broccoli, peaches and blueberries -- and whole grains, like popcorn, granola and whole wheat bread. You should also replace sodas and sugary fruit juices with healthful options such as low-fat milk or water. Whenever you can, eat whole fruits instead of drinking fruit juice, as they contain the fiber you need.
Get Into the Kitchen
One way to make healthy eating fun is to learn to cook things for yourself. Once you know the basics, you can create your own recipes -- even healthy versions of your favorite fast foods. There are some fun ways to experiment with new foods as well. Hold a healthy food taste-testing party with your friends, or challenge your family to a healthy recipe contest to see who can come up with the best-tasting meal. Surprise your family with a healthy dessert by making fruit salad, or use a hand blender to make smoothies with your favorite fruits. Learn to read and understand the nutrition labels of foods -- and do a scavenger hunt at the supermarket for healthy items.
Get Out There and Play
Try to get at least 30 minutes of exercise, five days a week. This doesn't mean you have to do something boring for 30 minutes. Find an activity you like. Get your friends together for a regular game of kickball. Explore your neighborhood on your bike. Teach yourself to rollerblade -- backward. And if you can't play outside, crank up the radio and challenge your family to a dance-off. Every little bit helps, so every time you find you've been sitting for a while, do something active and fun for five or 10 minutes.
Participate In a Sport
Sports such as soccer, basketball, karate, tennis and gymnastics are enjoyable ways to keep your body moving and working hard so it stays fit. Choose a sport you love, then take lessons or join a school or community team.
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