The problem of obese kids and teenagers is a growing concern in America and other industrialized countries. While it used to be that going on a diet was something you didn’t worry about until near middle age, now we are finding that alarming numbers of children are overweight.
The causes of this are not hard to pinpoint. Today’s kids have easy access to junk food, and often lead mostly sedentary lives. Television, the internet and even constant talking on cell phones have replaced physical activity to a large extent. What can we do to help kids lose weight or prevent them from becoming obese?
Here are some tips that can help:
1. Encourage kids in any physical activities they enjoy, provided it’s safe of course. If at all possible, allow them to follow up on the sports or exercises they enjoy. You have to protect them, but sometimes parents today can be overprotective, which places kids at risk in different ways –such as getting fat! Make sure they aren’t suffering from nature deficit disorder.
2. Limit the amount of time kids, especially younger children, spend watching TV or on the computer. If you enforce a time limit on these activities, they are more likely to look for stimulation that requires some movement.
3. You can’t always control what your kids eat, but when you shop and cook for them, pay attention to labels and calories. Especially watch for foods that contain high amounts of sugar. Make sure there are healthy alternatives to eat around the house, such as fresh fruit, whole grain bread or crackers and peanut butter without added sugar.
4. Pack healthy snacks or lunches for your kids before you send them off to school. Try giving them trail mix or organic dried fruit or nuts. They may still sneak a candy bar or soda when out, but you can at least give them better options. They may even develop a liking for healthier treats.
5. Teach your kids that the best thirst quencher is always water, not soda, energy drinks or even juices (which are fine in moderation, but contain high amounts of natural sugar which do add up in calories if they are drinking juice all day long).
This is a good habit for the whole family to follow!
6. Remind kids that walking is still a great way to get from Point A to Point B. If you live in the country or suburbs, you may have to drive them to school or the mall, but encourage them to walk shorter distances. Take vacations where walking or hiking is part of the program.
7. For summers, look into sports camps or other activities that will encourage physical activity.
8. Start their day off right with a healthy breakfast. Avoid highly sweetened cereals. Try hot oatmeal, or natural, organic cereals with no added sugar. Yogurt, fresh fruit, eggs and multigrain toast are also options. Remember, breakfast is the best meal to consume high calorie foods. Also, a good breakfast will mean they aren’t as hungry in between meals.
9. Try to restrict eating to the dining room table, or wherever you usually consume meals. Eating in front of the television or computer is a good recipe for gaining weight. When children, or adults, get into the habit of munching wherever they happen to be, they can slip into a constant “grazing” mode.
10. If practical, get a dog that your children promise to help care for. A dog requires lots of exercise and walking, which is a good excuse for the kids to get out of the house and run around.
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Drink lots of water and eat 5-6 small meals throughout the day…for some reason the more healthy foods I eat and the more water I consume the more weight I lose. I don’t exercise I just go for walks at night.
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