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An increasing number of kids are overweight and if no intervention is made 80% will remain overweight as adults. This can put them at risk for medical problems including diabetes, high blood pressure and high cholesterol. Obesity can also affect their self-esteem.
While it’s not necessary to put a child on a severely restricted diet, weight management by a combined approach of sensible diet and exercise regimen will help to control weight gain.
If a child consumes food and calories more than required by his or energy allowance, than those excess calories are converted to fat for storage.
Motivation
It is easier for your child to lose weight if he is motivated to do so. You should encourage him to be motivated getting involved in the process of eating healthier and exercising regularly. It will also help to use lots of praise and give simple rewards when your child is eating well and is physically active. You should avoid nagging him too much when at times your child is not motivated.
Behaviour Modification
Limiting Television: You must prevent your child from watching television for one or two hours a day. It should include playing video games and using the computer. It also encourages unhealthy eating habits.
Healthy eating habits: Your child should eat three well balanced meals and two nutritious snacks. Discourage skipping of meals especially breakfast.
Snacks: You should include snacks to two each a day and they can include low calorie foods such as raw fruits and vegetables. Avoid chips, cookies etc.
Drinking: You should encourage your child to drink five to six glasses of water a day, especially before the meals. Avoid letting your child drink regular soft drinks or fruit juices as they are high in calories. Instead have low fat milk.
Diet Plan
Healthy meals: Your child should eat three well balanced meals of average size each day. It is best to serve foods that are baked or steamed rather than fried. In addition to small servings of dairy products like cottage cheese, sour cream, provide large servings of vegetables.
Single servings: Avoid second servings of the main course or dessert. You can eat more salads if you’re still hungry.
Desserts: Serve only fresh fruits as desserts and avoid frequent eating of ice cream and cakes or other high calorie foods.
Avoid fast food: You should limit how often you allow your children to eat fast food as it is usually high in fat and calories.
Fitness is an integral part of any weight loss program. Encourage your child to participate in extracurricular sports at school and in your community. Encourage your child to do a regular exercise for 30 minutes 4-5 times each week. This can include walking, jogging, swimming, bike riding, rollerblading, riding a skateboard. It can also include playing a new sport like cricket, basketball, volleyball, tennis, etc.
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