Being overweight might be an awkward phase your child is experiencing, or it could be a precursor of things to come. When a child is overweight, he may feel uncomfortable or inadequate and continue to feed those negative feelings with more food. As the child ages his feelings may turn to despair and he may settle for a life without physical activity, which will not be healthy. As a parent, you can change the course of this unhealthy cycle. It’s important not to comfort the child with food when he is sad or upset. Affection, kind words and listening may be all the child needs, rather than an ice cream cone or a treat. Focus on the child’s behavior, and call out the behavior not the child. Eating candy before dinner may be a bad idea for an overweight child, but that does not mean the child is bad. Thwart the behavior without hurting the child’s feelings if you want to help the overweight child reach a healthy weight.
Set the Example
Set the example for healthy eating habits and an active lifestyle. Moms and dads are the role models for a child’s behavior, and the child will emulate your healthy and unhealthy lifestyle choices according to the Weight-control Information Network. If you want your overweight child to eat right and exercise, you need to make that part of your lifestyle. The saying, “Do as I say, not as I do” will not work when trying to teach children about being healthy.
Get a Professional Opinion
Make an appointment with the child’s pediatrician or the family doctor, recommends the American Dietetic Association. The health care professional can evaluate your child’s weight. This will help you determine if your child is actually overweight, or if your own ideas about weight are causing you to be hypercritical of the child. The pediatrician will also help set a realistic weight goal, usually a range, not an exact weight. The National Center for Healthy Statistics has a height and weight chart for children ages 2 to 20. (See Resources)
Stop the Weight Gain
Take steps to help the child stop gaining weight before attempting weight loss. Weight gain can be controlled with calorie intake. If the child gained 5 extra pounds in the last year that are not part of his normal growth, help him take 50 calories of out his daily menu. If the weight gain was 10 pounds in a year, remove 100 calories a day from his diet. For some kids this may be as simple as taking away one individual serving size bag of junk food. The child who gained an extra 15 pounds will need to remove 150 calories a day, or the equivalent of one can of soda. For 20 pounds, eliminate 200 calories from the diet, which is equal to most chocolate candy bars.
Reduce Soda and Sweet Drinks
Limit empty calories from soda. Soft drinks and sugary juices should be a treat, not the primary drink for the child. Reduce the amount of soda and juice you bring into the house to help reduce temptation. Encourage the overweight child to drink water, soy milk or milk or to mix seltzer with a splash of juice. Find the number of calories in your child’s favorite beverages at Caloriesindrinks.com. Teach your child how to read nutrition labels for calories and servings.
Discuss the importance of exercise with your overweight child. David Kahan, an Exercise and Nutritional Sciences professor, recommends an hour of exercise a day for kids. Help your child discover a physical activity that he enjoys. Try bike riding, playing volleyball, encouraging neighborhood games of baseball or tag football, rollerblading or soccer playing. The more the child likes the physical activity, the more he will look forward to it and not see it as something he has to do. Encourage walking as an easy form of exercise. The child who walks for half an hour two times a day, walking a dog, for example, or taking a walk with parents, will meet his daily exercise requirements.
Work on helping your overweight child with portion control. Educate yourself on correct portions as suggested by the American Diabetes Association. (See Resources) Review the food guide pyramid for kids. Print out the posters and worksheets and review the information with your child. (See Resources) Make it easier for the overweight child to control portions by making your own snack-sized bags of snack foods. Measure out food portions and serve them to your child to discourage overeating.
Provide Healthy Snacks
Trade unhealthy snacks for healthy ones. For kids, if they see a food, they will ask you for it. This works with healthy foods as well as unhealthy foods. If you have snack cakes and chips on the counter, a child will most likely ask for those snacks first. Reduce the number of unhealthy snacks you buy and keep the ones you do buy tucked away in the cabinet. Keep healthy snacks in view, including apples and bananas, which can sit in a bowl on the counter. Prepare fresh vegetables and yogurt dips for snack time, and have those available during the times when the child normally asks for a snack. Buy an air popcorn popper to make a snack that is lower in calories than chips. Use a low-calorie, non-fat butter spray to add flavor.
Be aware of the child’s emotions. As a parent, it’s important to stay in touch with a child’s emotional state and to watch for unhealthy behaviors. Overeating may be a bad habit or it could be an indicator that something else is wrong. Is the child overeating because she feels sad or lonely? Is the child bored? If there are deeper emotional issues at work, a trip to a family counselor may be warranted, particularly if the child has ever experienced depression, abuse, excessive teasing, anxiety or harassment. There is a connection between childhood obesity and depression, according to Sarah Mustillo, Ph.D.
Plan Active Family Outings
Plan a weekly family activity that involves exercise and movement. Involving the family in lifestyle changes is essential when trying to help an overweight child lose weight, according to Dr. Hiltje O. Luttikhuis. Rather than taking the family to a sedentary event, including the movie theater, dinner at a restaurant, a spectator sport or a sit-down concert, opt for a physical activity. Play miniature golf, explore local hiking and nature trails or invest in bicycles for the whole family. Enjoy seasonal sports and activities including ice skating, sledding and swimming. Set up a volleyball net in your yard. Keep a ball and bat, a Frisbee and a collection of sports balls in a container outside to encourage active play.
Reduce Screen Time
Reduce the amount of time the overweight child spends in front of a television, a computer screen or using a hand-held gaming console, recommends the Weight-control Information Network. Hours can be pilfered away, and the overweight child will burn very few calories while being so sedentary. Help the child balance time spent being active and time being sedentary. Cut back television time to one or two shows a day, or to only favorite shows or new episodes. Limit computer time to homework only. Allow the child to use social networking sites, gaming sites or their favorite websites only after they have enjoyed some physical activity.