Weight Loss Plans for Kids

With childhood obesity rates on the rise in America, more children are facing serious health issues for the rest of their lives due to their weight. Being overweight or obese can cause heart disease, diabetes, a whole host of emotional issues like depression and poor self-esteem, and even early death.
This article focuses on providing useful information and suggestions for parents, educators and others who may be trying to create a nutritional, safe and palatable weight loss plan for kids.

Ask the Doc

• No one--child or adult--should begin a weight loss plan without first consulting their physician. However, because children are still growing and their BMI (Body Mass Index) chart is different from those of adults, it is important to ask your child's doctor just how much weight your child may need to lose to be healthy. It may be more or less than you might think. Additionally, if your child already has health problems or is at risk for certain health problems, it is best to have a doctor monitor the weight loss plan for safety.

Nutrition

• Because kids are growing, it is important that any diet for them still provides what they need to grow properly--without growing fatter. Simply put, cut calories without cutting nutrients. Try to prepare foods that are higher in protein (eggs, chicken, soy, beans) and healthy carbohydrates (whole grains, veggies, fruits) and avoid fats. Consider trying low-fat alternatives for things like milk, cheese and peanut butter.
  It is also important to control portion sizes, and healthier foods, especially those higher in fiber like apples, beans and whole grains, will help your child feel fuller for longer--so they'll be less likely to snack between meals. Taking non-nutritional foods out of the house can also help control your kids' snacking and dietary habits, and will help the whole family be fitter and healthier.

Exercise

• A weight loss plan is not just about what your kid is (or isn't) eating. Today's kids don't exercise nearly as much as previous generations--our technological, crowded world simply doesn't offer as much opportunity for the kind of active outdoor play that kids need to be fit and healthy. However, having an exercise plan can help your child lose weight and keep it off while stimulating their body's natural feel-good systems.
  When it comes to exercise, start slow and choose things that are fun. Aerobic activities like walking, playing basketball and swimming can be enjoyable things you can do together--and that can be very beneficial in a very short time (i.e., 15 to 30 minutes three times a week). However, be sure to mention your exercise plan to your child's doctor and make sure the activities you are considering are safe for any pre-existing or at-risk conditions your child may have.

Support & Encouragement

• Anyone trying to lose weight needs a lot of support and encouragement. Parental involvement in a kid's weight loss plan is critical, but you should also (discreetly) let teachers, club leaders, youth pastors or any other adults in a child's life know about the plan. Their support can help your child overcome temptations he may face when you're not around; and because they may see a different side of your kid they can also help keep an eye out for any negative behavioral changes or problems that may accompany the kind of changes a weight loss plan naturally produces.
  Additionally, it is important that your outlook on the weight loss plan--and on your child--remains positive. Compliment your child, tell her how proud you are that she is taking control of her diet and weight, and don't scold her if she falls into temptation and stray from the plan momentarily. Focus on the fact that the weight loss plan is more about making sure he is healthy than trying to change the way he looks.
  Above all, make sure children understand that they are not bad people because they are overweight, they are not less than others because of it--that this is not some incurable flaw that they'll be cursed with forever. Encourage them and let them know they can overcome this, and that you're there to help them every step of the way.