Here Are 6 Ways You Can Help Your Overweight Kids Lose Weight
Overweight kids are not only prone to increased risk of developing various health problems, but also low self-esteem and lack of confidence. Worse, they’re often victims of cruel bullying at schools. Fortunately, there are lots of things parents or caregivers can do to help overweight kids lose weight. Well, read on to find out.
Set Realistic Weight Loss Goals for Your Kid
The weight loss goals should be attainable and allow for normal growth. If you go overboard, your kid may be overwhelmed and discouraged—something that will affect the weight loss results. Experts recommend starting small weight loss goals and adjusting them reasonably. For instance, you can start with a 4-pound weight loss per month and adjust it to 10 pounds.
But since kids are still growing, parents should not focus so much on losing weight but put in place measures to prevent gaining more weight. Well, this ensures that weight catches up with normal height gains. As a result, your kid will be more likely to live up to the healthy modifications.
Highly Encourage Physical Activity
Excising is, without a doubt, the best way to have kids reach their healthy body weight. Encourage a healthy dose of moderate and preferably fun activities for about 30-60 minutes, but it doesn’t need to be all at once. You can have several short 5-minute or 10-minute bursts of activity throughout the day.
More exercises will help burn the excess fat, and of course, strengthen the bones and muscles. Bike riding, jogging, brisk walks, skipping, rollerblading, skateboarding, and playing soccer are all great physical activities.
If you make the workout more fun, your child will more likely want to do it all over again. Eventually, they’ll be accustomed to it and will develop a lifelong habit of exercise, which is crucial to stay healthy at any age.
Introduce Healthy Meals
It is healthy for kids to eat at least five portions of fruits and vegetables per day. They are not only a great source of vitamins and minerals, but also a fiber that can help kids feel fuller and satisfied. Consider buying a fruit infuser water bottle, which will help you make healthy fruit infused water that will give your kids the right amount of nutrients while keeping them hydrated when they are at school.
You should highly discourage kids from consuming high-fat or sugary food, such as sugary cereals, cakes, sweets, biscuits, and sugar-sweetened soft and fizzy drinks. Try to offer low-fat foods, such as skim milk and low-fat cheeses or yogurts.
Also, ensure that most of the calories they consume are from healthier sources such as fruit and vegetables, and starchy foods – potatoes, bread, pasta, and rice.
Consider working with a doctor or dietitian to ensure that the kids are receiving healthy meals.
Try Behavior Modification
You can help your child to stay on her diet by introducing a reward system. This can help them to learn the essential skills needed to change the behaviors that may have contributed to their weight problem.
For example, if your kids are addicted to processed snacks and sweetened drinks, ask them to avoid such foods in a week in exchange for certain rewards. The rewards could be their favorite small toys or activities. However, avoid rewarding them with food.
More Sleep and Less Screen Time
Parents should help their kids in reducing the time they spend sitting and lying around in a day. Failure to honor this could increase the risk of children gaining more weight. Try as much as possible to limit the time they often spend on inactive activities such as playing video games and watching TV. Experts recommend that kids watch no more than 2 hours of TV in a day.
Also, be sure that all the screens (including mobiles) are removed from their bedroom when they go to sleep. Research studies have shown that when kids have the recommended amount of sleep, there’s a reduced risk of putting on weight. If they lack enough sleep, the mood and behavior may also be affected.
Be a Supportive Parent
Let’s face it: it’s rare for the kids to do food shopping for a household. Well, as a responsible parent, you can reduce temptation by purchasing appropriate snacks and avoiding the highly processed, nutrient-deficient junk, calorically-dense foods.
Help your kid to keep a food diary that includes the details such the quantity and type of food eaten, where it was taken, and the people that were present when it was taken. This is a great tool to determine the eating patterns and problem foods.
Wrapping Up Six Ways Parents Can Help Overweight Kids Lose Weight
Just like in adults, learning how to eat a balanced diet and getting the right amount of exercises is the key to losing weight and maintaining a healthy weight in kids. Keep in mind, though, that a healthy body weight doesn’t happen overnight. You have to be patient and follow the above tips to reduce your kid’s risk of obesity.