Helping Your Child Lose Weight

Twenty-five percent of our children today are overweight. The extra pounds they carry affect not only their health, leading to an increase in type II diabetes, heart disease and high blood pressure, but their self-esteem and feelings of self-worth as well. And the extra weight contributes to a vicious cycle -- the heavier they are the less they feel like moving and the less they move, the more weight they gain.

Authorities blame increased television viewing, video games, computer use, the prevalence of fast food and a myriad of other things to explain our nation's increased poundage. The cause might be any or all of these things, the question is, what is the solution?

The first thing you need to understand is that you cannot force your child to lose weight. This tactic will only backfire and is particularly dangerous with teenagers. Nor can you take on the responsibility for their weight problem. That said, what can you do? (Assuming, of course, a trip to the doctor for a checkup has ruled out any medical cause for your child's excess weight.) Following are some suggestions and tips for helping your child deal with his or her excess poundage.

Movement Is the Answer

The real key to weight loss at any age, but especially with children, is exercise. It doesn't have to be formal exercise, movement of any kind will do.

• Sports: Sign your son or daughter up for a sport of their choice. Ability is not important -- even if they spend most of the actual games warming the bench, regular practice sessions will get them moving. If a sport is out of the question, consider dance lessons, fencing, riding, acting -- anything that will keep your child active and, even more importantly, will keep them off the sofa and away from the refrigerator and pantry. My daughter joined the color guard at her high school and, without changing her diet at all, lost 20 pounds in three months. Not only was she out on the field practicing four days per week, she wasn't home in front of the television with a super-sized bag of chips.



• Get the whole family moving: During good weather (cold doesn't count, you can always bundle up), plan a walk after dinner every night. If you need an excuse, borrow you neighbor's dog if you don't have one of your own. Plan an active outing every weekend -- biking, hiking, skating, swimming, even mall walking is preferable to sitting in a two-hour movie with an extra large tub of buttered popcorn.



• Exercise Videos: If you have a teenager, have them invite friends over a couple of times a week to do an exercise video. There are hundreds of them on the market; surely one of them will appeal to the dancer/athlete/boxer in your son or daughter.



• Summer Camp: There are a number of summer camps especially for children with weight problems, whether you want to avail yourself of them is up to you and your child. Any summer camp, or day camp program, however, will keep your child more active than they would otherwise be and is worth considering.



• An older child might elect a summer job -- as long as it is one that keeps them moving and doesn't put them in constant temptation around food. Caddying or baby-sitting for some active toddlers are both excellent summer employment for the overweight teen.

Cook

• It sounds simple but fewer and fewer people are doing it. And it is unfortunate because even a modest portion of a take-out meal will contain more fat and calories than something you can prepare at home yourself. Organization is key here. It means a trip to the grocery store at least once per week to stock up and planning ahead so that you'll know what you're going to cook. It doesn't have to be elaborate -- a piece of broiled fish or chicken, salad, a vegetable, takes hardly any longer to prepare than waiting on line at the local take-out emporium, as long as you're organized that is.



• If you don't know what to cook, stroll through the local bookstore or library. There are dozens of books out there that can show you how to prepare healthy meals in less than half an hour.



• While you're waiting for dinner to cook, pack your children's lunch. This is one way to control another portion of what they eat during the day. A sandwich of lean meat, cheese and lettuce on whole grain bread, skim milk and fruit for dessert are going to contain far fewer calories, and more nutrients, than the fried chicken on a roll with a brownie that the school is dishing out.



• All children like to snack, and they are bound to want to snack on chips, cookies and soda like the rest of their thin friends. Since you can't beat 'em, it's better to join 'em. Buy one snack food per week on your grocery trip -- a bag of chips or cookies or a container of their favorite ice cream. And then when it's gone, that's it for the week until Mom's next trip to the store. Then they'll turn to the fresh fruit, whole grain crackers and low fat cheese you're keeping on hand.

Never Say Diet

I never use the word diet with my children; instead we talk about "making healthy food choices". Be sure they know too that excess weight takes as long to lose as it did to gain (although it so often doesn't seem that way!) Make sure you set a good example yourself. If they see you snacking on an apple or a bunch of grapes, they'll be more likely to imitate you and opt for fresh fruit themselves.

You can't make your child lose weight, but you can make it a lot easier for them to succeed. And you might lose a few unwanted pounds in the process!