One out of every three kids in the United States is overweight or obese, says the Nemours Foundation, a non-profit organization concerned with children's health issues. Childhood obesity increases the risk of several serious health conditions, including high blood pressure, type 2 diabetes, obstructive sleep apnea, gallbladder disease and high cholesterol. Obesity in children also has potentially serious emotional and psychological effects, sometimes leading to depression, eating disorders and low self-esteem. Dietary changes can, in many cases, lead to significant weight loss in kids and prevent the risks associated with obesity, according to the American Academy of Child and Adolescent Psychiatry (AACAP).
Step 1
Eat breakfast with your child every morning. Skipping breakfast might seem like an easy way to cut calories and help your child lose weight, but the Help Guide website says that children who eat breakfast are less likely to be obese than those who skip it. Opt for healthy breakfast choices, such as fruit, oatmeal or whole-grain cereal.
Step 2
Control portion sizes to help prevent your child from overeating. Never withhold food from your child if he is truly hungry, but encourage him to recognize when he is full and ask for seconds if he is still hungry. Serving meals on smaller dishes and leaving serving dishes in the kitchen when eating will help your child eat less.
Step 3
Monitor what your child eats at school. Obtain a copy of your child's lunch menu, or pack his lunch to ensure his food choices are nutritious and low in saturated and trans fats. Send water with your child to school instead of fruit juice, soda or other sugary drinks. Fruit juice is rich in vitamins, but it is also high in calories.
Step 4
Limit snacking or substitute low-calorie fruits and vegetables for candy, cookies and other junk foods. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says that sugary snacks are acceptable when eaten occasionally, but they should be reserved for special occasions and not consumed on a daily basis.
Step 5
Plan meals in advance and make healthier food selections. The AACAP recommends involving your obese child in meal planning and eating together as a family. Avoid eating in front of the television, a habit that makes overeating more likely.
Step 6
Avoid using snacks or desserts as rewards for good behavior or for finishing dinner. The NIDDK states that this practice will teach children that vegetables and other healthy foods are less desirable than cakes and cookies. Using food as a reward may also encourage your child to associate success or emotional fulfillment with snacking on junk food.
Step 7
Encourage your child to keep track of his food intake and weight loss goals. Praise your child for making healthy food choices and for reaching his weight loss milestones. Be supportive even if your child fails to accomplish his goals on time. Criticizing or punishing your child will not help your child lose weight, according to the University of Michigan Health System.
Step 8
Consult a nutritionist if your obese child fails to lose weight after making dietary and lifestyle changes at home. A nutritionist can assist with meal planning and help you develop a diet that is healthy and practical for your child and your family.
Tips and Warnings
- Use a BMI calculator to track your child's dieting progress. According to the Nemours Foundation, a child is obese if his BMI is at or above the 95th percentile.
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