Tips on Losing Weight for a Preteen

With childhood obesity becoming such an epidemic, its important to focus on good health at all ages. According to the My Overweight Child website, 30 percent of American children are overweight or obese. When overweight preteens decide to lose weight, the journey should be a positive, uplifting experience. Overweight preteens are often subjected to bullying by their peers and may suffer from low self-esteem. Parents should monitor their preteens' weight loss methods to make sure they are pursuing their goals in a healthy manner.

Diet

• Preteens should eat a diet rich in fruit and vegetables.

  Weight loss programs for adults tend to focus on counting calories and dieting. Preteens instead should learn proper nutrition and how to eat for the rest of their lives. In a 2010 study by the University of Minnesota, researchers compared overweight children who dieted and overweight children who changed their eating habits. After five years, the children who dieted remained overweight, while those who did not were more successful in their weight-loss goals. Parents should cook healthy family meals and teach their preteens how to make better food choices and eat smaller portions. Preteens should eat a diet rich in fresh fruits and vegetables, lean proteins and whole grains. Instead of forbidding favorite foods, remind preteens that sweets and fried food should be special treats in small portions.

Exercise

• Soccer is a popular sport for preteens.

  Exercise is necessary for overall health, and preteens should remain physically active. Exercise does not have to mean an hour on a treadmill or lifting weights. Preteens have a range of activities available for their age group. Team sports encourage physical health, build character and can improve self-esteem. It's important for kids to choose sports they enjoy, but parents should also encourage their preteens to try new things. For kids who may be too shy for team sports, there are other fun physical activities. Dance classes, yoga classes, swimming and running are all options for increasing cardiovascular and muscular fitness.

Limit Screen Time

• Spending time in front of the computer or television promotes a sedentary lifestyle.

  Screen time is used to describe time spent in front of the television, a video game console or the computer. The American Academy of Pediatrics recommends that preteens spend no more than one to two hours in front of a screen per day. The reality is that the average preteen spends approximately 37 hours per week in front of a screen. By limiting screen time, preteens can use that free time to be physically active. Instead of spending family time watching a television program, take a group walk around the neighborhood.