16 | HUNTSVILLE LIVING | DECEMBER 2024
How to help kids lose weight safely
Many people struggle with weight over the course of their lifetime . A study noted in a report in the Wall Street Journal indicates the obesity epidemic is global . Around 2.1 billion people across the globe , or roughly one-quarter of the global population , is obese . Although overweight and obesity are issues for adults , they also affect children .
Children gain weight as they develop and grow , so it can be challenging to tell if weight gain is problematic or simply something that will resolve on its own as a child grows .
Parents and other caregivers want to ensure their children are fully healthy , and maintaining a healthy weight is vital to such efforts . However , WebMD says there is no single number on the scale that indicates if a child is healthy . What constitutes a healthy weight varies depending on age , gender , height , and other factors .
It is important for parents to speak with a health care provider first to determine if a child needs to slim down or simply maintain the current weight as he or she grows taller . If it is recommended that the child lose some weight , there are various safe and healthy ways to go about it .
Make small changes
Small changes can add up to big results . For example , if a child is consuming a lot of fruit juice , start slowly by diluting the juice with water and eventually switch over completely to water . Change white bread in lunches to a whole-wheat alternative that has more nutrients and fiber .
Encourage sleep
A childճ weight can be affected by the amount of sleep he or she is getting each night . Insufficient sleep can contribute to weight gain , indicates the National Institute of Diabetes and Digestive and Kidney Diseases .
The Canadian Paediatric Society says children need 12 to 16 hours of sleep a night as infants , and that need gradually decreases until adolescence , when youngsters need between eight and 10 hours a night .
Encourage physical activity
Children need physical activity to maintain a healthy weight . There is no magic formula to weight loss ; the amount of calories burned should exceed the calories consumed . That can be achieved by helping children get the recommended 60 minutes of moderate to vigorous physical activity each day , according to the American Heart Association .
Revise family recipes
If everyone in the family is a bit overweight , chances are the menu needs changing . Itճ not hard to revamp recipes to be more nutritious . Taking the skin off of poultry ; eating more lean protein sources like seafood and beans ; using low- or no-fat dairy sources instead of whole milk versions ; and swapping whole grains for refined grains is a good start .
Limit consumption of fast and processed foods Families are busy and it can be easy to go through a drive-through or pick up convenience meals at the supermarket . But many of these foods are high in calories , saturated fat and sodium . Families should limit these types of foods and seek healthier alternatives .
Donմ snack and watch ( or surf )
Itճ easy to overeat when eating while watching television or scrolling through social media . Limit screen time and enjoy meals uninterrupted by digital distractions .
Kids may need a little help finding the tools to lose weight and some encouragement and cooperation as they seek to develop healthy eating habits .
16 | HUNTSVILLE LIVING | DECEMBER 2024