My Child is Overweight: What Can I Do?

By Bev Grey

Many parents ask me that question, especially after school starts and the other kids start teasing or bullying their child because of their weight. There are many things you can do to help, and here are a few:

• Have your child checked by your pediatrician or family doctor to make sure there are no health problems, dietary restrictions, or exercise restrictions. Children are developing high blood pressure and type 2 diabetes at very young ages, so it is important to see the doctor at least once a year or more often if your doctor recommends.
• Limit TV and computer time to no more than 2 hours a day (preferably less on school days). If your child has a TV in his room, take it out! Expect your child to be upset--maybe even cry, yell or throw a tantrum, but stand firm. This is tough love, and you need to let your child know that you are not doing it as punishment, but because you love him and want him to be healthy.
• Replace TV and computer time with some kind of exercise, either structured or unstructured. Team sports such as soccer, basketball, and football are good, but if your child doesn't like team sports, try other activities such as a class in martial arts, swimming, dancing, or boxing. Activities at home could include riding a bike or tricycle, rollerblading, playing outside with the dog, jumping rope, or working out to an exercise video.
• Require your child to do some chores around the house. Not only will you teach responsibility, but your child will develop self confidence as they learn necessary life skills. Younger children can pick up toys, feed the pets, and help with easy cooking chores such as washing vegetables. Older children should be running the vacuum, dusting, picking up toys, newspapers, etc., making their beds, cleaning the bathrooms, loading and unloading the dishwasher, and helping with cooking. Not only will you have more free time to spend with them doing fun things, but they will be burning calories as they work! Make up a chart or "job jar" so that chores are rotated on a weekly basis.
• Make sure your child gets enough sleep. Lack of sleep has been linked to obesity in both children and adults.
• Teach your child to cook at an early age (healthy foods, of course). If you can afford it, take a few cooking classes with your child. It will be fun, and they may be more motivated to eat healthy foods if they have helped prepare them.
• Get rid of all the junk foods in your fridge and pantry. Replace them with fruits, vegetables, nuts, seeds, and whole grains. Use low-fat or fat-free milk for any child over the age of 2. Keep veggies washed and cut into small pieces in the fridge so that they are available if your child wants something crunchy. They may prefer dipping them in low-fat Ranch dressing. If they are craving sweets, give them fresh fruit. Use 100% whole-wheat or other whole grain breads, cereals and pasta. White bread or anything made with white flour should be avoided. Serve chicken or fish frequently instead of beef or pork, and don't fry it!
• Don't keep soda pop in the house. Drinking just one regular size can of pop a day can add 10 pounds in a year. Encourage your family to drink water, and add a little lemon or orange juice for flavor. If your child wants soda pop when you go out, order a small size instead of extra-large.
• Make sure your child eats a healthy breakfast every day to avoid food cravings later on.
• If your school doesn't serve healthy lunches, pack a lunch for your child. For healthy lunch ideas, send an e-mail to info@grandmashealthykidsclub.com and request my "What's for lunch?" article.
• Limit meals at fast-food restaurants to once a week. Encourage your child to eat a hamburger (no cheese), milk, and fruit such as apple slices instead of fries.

Your child's future is in your hands. The habits they develop in childhood will likely carry over to adulthood. As long as you are in charge of purchasing and preparing their food and supervising their leisure time, you owe it to them to make sure they live a healthy lifestyle. They may fight you for a few weeks, but they will thank you later as they develop more self-confidence and energy!

About the Author:

Bev Grey is founder of Grandma's Healthy Kids Club, a program to help children and adults lose weight safely by improving their eating and exercise habits. She is also author of "The Project", a fictional story for children and educators or medical professionals who work with children; and "Ending the Cycle of Obesity", an e-book of articles she has published about healthier living.

More Details about Childhood obesity here.

Article courtesy of www.ideamarketers.com.