What should I do if my child is overweight?

Being overweight is a growing problem among children. In the United States, 17 million children are obese and another 25 million are at risk of becoming obese. If your child is overweight, it’s important to take action to help them lead a healthy life. But what should you do? Think about how you would feel if someone told you that you were overweight — not just because of the way it makes you look, but because of the potential long-term health implications. It isn’t easy being overweight as a kid; there are so many negative stereotypes associated with fat people. They get made fun of a lot, constantly teased for their appearance, and often ostracized from activities like sports or dances because they don't fit into a particular size category. If your child is overweight and has risk factors for obesity or other conditions such as high blood pressure or pre-diabetes, consult with your pediatrician about getting them on an effective weight management program as soon as possible. Even if your child doesn't have any of these risk factors at this time, excess weight can put them at risk in the future, especially if they continue on this trajectory. It’s also important to explain why healthy eating is important and motivate your child to make changes now rather than waiting until they reach an unhealthy adult weight later in life.

Talk to your child about weight and health

The first thing to do if your child is overweight is to talk to them about it. Explain that being overweight isn’t just a “bad look,” it can cause serious health problems. Talk about the importance of healthy eating, and what it means for a child's diet. Explain to your child that their diet should be made up of mostly fruits and vegetables, whole grains, beans, and protein in the form of lean meat and beans. Include healthy fats like avocados, nuts, and seeds because they're essential to good health. But it isn't just what they eat that's important; it's when they eat, too. Eating too many sugary or high-carbohydrate foods and not getting enough fruits and vegetables can lead to weight gain and can be unhealthy. Eating too many calories can lead to weight gain and a host of other health problems.

Help your child be more active

If your child struggles with weight gain, encourage them to be more active. Make it a part of your family’s routine, and make sure it isn’t just something that your child does when there’s nothing else to do. Kids who are overweight should try to be physically active for at least 60 minutes every day. This can be broken up into shorter chunks of time to make it easier to fit into a busy schedule. Also, make sure they are getting enough aerobic and strength-training exercises. It’s also a good idea to encourage your kids to get involved in sports and other activities that can help them stay active. Participating in sports can also help your child make friends and practice self-discipline.

Help your child eat healthier

If your child is overweight and has been told by their doctor that they need to lose weight, the first thing they should do is cut out unhealthy foods from their diet. Make a grocery list and fill it with fresh fruits, vegetables, and whole grains. Keep your fridge stocked with healthy snacks such as raw vegetables, fresh fruit, and hummus with carrots and celery for dipping. Be careful about what you say about your child's weight. An overweight child will feel bad enough about themselves without hearing you talk negatively about their appearance and weight. Instead, try to motivate your child by telling them how good they'll feel once they start eating healthier and exercising.

Help your child lose weight by changing their diet

If your child is already on a healthy diet, no changes are needed. If your child is eating primarily processed foods, high-calorie sodas, and carbohydrates, they may need to make some changes to their diet. If your child is overweight and has been told by their doctor that they need to lose weight, the first thing they should do is cut out unhealthy foods from their diet. Make a grocery list and fill it with fresh fruits, vegetables, and whole grains. Make one or two meals each day low in calories and fat. Your diet should consist of 30% of carbohydrates, 40% protein, and 30% fat. An example of a low-calorie diet would be Breakfast: 1/2 cup of oatmeal, with sliced apples and cinnamon for flavoring. 1 cup of skim milk. Lunch: 1/2 cup of broccoli, baked with 1 tablespoon of margarine. 1/2 cup of brown rice, 1/2 cup of baked chicken breast with BBQ sauce. Snack: 1 serving of low-fat yogurt Dinner: 1/2 cup of green beans, 1/2 cup of baked potatoes. 1 cup of baked tilapia fish.

Help your child lose weight by being more active

If your child is already active, great! Keep doing what you’re doing! If your child isn’t active enough, encourage them to get more exercise. A combination of aerobic exercise and strength training is best for weight loss. For example, kids can walk, skateboard, ride their bikes, or play sports like soccer or basketball. If your child isn’t active enough to lose weight, try setting a goal for how many calories they should be burning every day. A good rule of thumb is to multiply your child’s weight by 10 to estimate how many calories they should be burning every day. For example, a child who weighs 130 pounds should be exercising enough to burn 1,300 calories a day.

Talk to your doctor about an effective weight loss program

If you've tried all of these things and your child is still significantly overweight, it may be time to see a doctor. There are a variety of medical treatments available that can help your child lose weight. Weight loss medications - Some doctors will prescribe drugs like orlistat (Xenical) or liraglutide (Victoza) to help your child lose weight. Your child can also try certain supplements like vitamin B12 and folic acid, chromium and niacin, guar gum, and green coffee bean extract. Exercise programs - Many specialized programs can help your child lose weight. One example of an exercise program is the “5-2-1-0” program. This program involves 5 days of strength training, 2 days of cardio exercise, one day of rest and 0 sugary drinks a day. Another option is a program run by the American Heart Association.

Find a diet and exercise plan that works for your family

If you’ve tried some of these things and your child is still significantly overweight, it may be time to see a doctor. There are a variety of medical treatments available that can help your child lose weight. This is where things get a bit tricky. What works for one family might not work for another. Doctors often prescribe different diets based on the child’s age, activity level, and weight. For example, a child who’s overweight may be given a high-protein, low-carbohydrate diet, while a child who’s obese may be told to eat more fiber and whole grains.

Encourage healthy eating habits in your child from a young age.

If you want your child to develop healthy eating habits now, you need to start early. It’s not enough to just tell your child to eat their vegetables, they need to see you eating them, too. Be a good role model and be sure to eat a healthy and balanced diet yourself. This will show your child what the right way to eat is. If you’ve tried all of these things and your child is still significantly overweight, it may be time to see a doctor. There are a variety of medical treatments available that can help your child lose weight.

Conclusion

Hopefully, you now have a better idea of what to do if your child is overweight. The best thing you can do for your child is to help them develop healthy habits from a young age. This will hopefully prevent them from ever having to deal with the health issues that often come with being overweight. It isn’t easy being overweight as a kid; there are so many negative stereotypes associated with fat people