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Tips on Overweight Children

Childhood obesity is defined as having a body mass index, or BMI, of 30 or higher. Just 30 years ago, 6.5 percent of children 6 to 11 years old were considered obese. In 2011, that number has reached 19.6 percent. While each child suffering from this disease faces unique challenges -- genetics, behavior, environmental factors -- there are some tips that should be incorporated into any treatment program.

  1. Eliminate Soda and Juice from Child's Diet

    • Most people are aware of the high sugar content in soda. Just one average 12-ounce can can have up to 200 calories. What most people aren't aware of is that fruit juices are just as sugary. If a child has one glass of juice and two sodas per day, that's 600 calories, or 4,200 per week. Just by replacing those drinks with water or diet alternatives could translate into a pound or more of weight loss per week because 1 pound equals about 3,500 calories.

    Decriminalize Food

    • Obesity generally comes with deep emotional attachments and associations with food. If a child is told that she is forbidden from eating food or a specific kind of food, they are being psychologically set up to overindulge. Let the child know that food is good for them and all types of food are okay as long as they practice portion control. Teach them about healthy foods and junk foods and give them the chance to make healthy decisions on their own.

    Knowledge is Power

    • When it comes to fighting obesity knowledge is power. It is the child's struggle and will most likely be her struggle on into adulthood. This means that the earlier you equip a child with nutrition and healthy living education, the earlier the child can start taking responsibility for her disease. If you have the budget, let the child meet with a nutritionist and a personal trainer on their own. If not, a trip to the local library or some directed Internet searching can provide her with the same information. You are not capable of curing your child, but you are capable of enabling her to manage and overcome the disease of obesity for herself.

    Get moving

    • Our Internet-, television- and video game-centered culture have lent themselves well to childhood obesity rates. These are often bad habits also practiced by adults, who children watch in order to learn and copy. If you are trying to help an obese child, a strenuous exercise program is not the answer. In addition to the undue stress that it will cause her mentally, if a person is overweight, high-intensity activities such as running could cause long-term injury. Go on a 20-minute walk with the child and you'll both burn 100 calories.

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