On the surface, it seems like a simple mathematical equation. Balance caloric intake and expenditure, and weight remains stable. Tip the scale in either direction, and the result is weight gain or weight loss. A caloric deficit must be achieved in order for weight loss to occur. Diet and activity are the two biggest variables for kids in creating this deficit and losing 10 pounds quickly.
Step 1
Replace screen time (television, computer and game systems) with more active recreation. The American Academy of Pediatrics recommends limiting screen time to two hours per day. This passive activity is often accompanied by snacking. Instead, use this time for more active recreation; bike riding, ball playing or jumping rope are all activities than burn calories. If exercise becomes a family activity, it will provide an atmosphere of fun and support.
Step 2
Have kids keep a food and activity diary. A daily log of the amount and types of foods consumed will give pause before mindlessly eating and provides a window into areas where changes can be made to increase activity or decrease food intake. Set a goal for 30 minutes of activity each day, and log different ways of achieving that goal.
Step 3
Drink water. Replace calorically dense beverages such as sports drinks, juice and soda with water. Add sliced lemons or oranges to enhance the flavor. Water provides a feeling of fullness and quenches thirst without adding unnecessary empty calories.
Step 4
Control portions. Refer to mypyramid.gov for specific portion sizes for each kid. Once food is plated, he should sit at the table and eat. Food should not be eaten while standing in the kitchen, sitting in front of the television or snacking out of the package, as this often leads to mindless over-consumption. Divide large packages into single portion snack bags.
Step 5
Replace high-fat, high-calorie snacks such as chips, cookies and candy with more fruits and vegetables. A little ranch dressing for dipping makes it a fun and tasty snack. The increased water and fiber in these foods provides a feeling of satiety and decreases room in the diet for less healthy options.
Step 6
Minimize salt consumption. Stay away from fast food, processed foods and snacks.These salty foods are generally high in calories, low in fiber and should be avoided in trying to lose weight. Remove temptation by leaving the salt shaker in the cabinet, not on the table. Salt adds pounds by increasing water retention.
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