How to lose weight as a kid fast
As a parent, we want nothing more than to see our child healthy and happy. However, many of us have to deal with the heart-wrenching reality that our child is struggling with weight. We might see our child teased for their size or have to deal with doctors who are worried about their health. Others might believe things about our child or family that are not true. If you're reading this and it sounds familiar, remember that you are not alone. There are many parents who are going through the same struggles as you. And parents have a tremendous ability to make an impact.
The wonderful thing about overweight children is that they still have a lot of growing to do. If treated with care, their bodies and metabolism can change quickly. And, with a little effort, children have the ability to outgrow their weight issues.
I'll show you some modifications you can start today that quickly make a difference.
How do you know if your child has a weight problem?
Your child's doctor might let you know if your child is overweight. At each routine pediatric visit, your child's height and weight will be measured and this can help calculate your child's body mass index (BMI). Generally, a child is considered overweight if their BMI is above the 85th percentile for children of their same age and gender. BMI charts are available at the centers for disease control and the national institutes of health.
Other symptoms might point to excess weight. You might notice that a child's clothes are getting tight, that he or she is gaining weight quickly, or other parents may mention that your child looks heavy. For some children, you may notice decreased body image or self-esteem.
This can be a challenging time for a family. Many parents feel guilty or blame for what could have been done differently. It's not the time to beat yourself up - but it may be a chance to improve so that it doesn't get any worse!
Why should I help my child achieve a healthy weight?
The overall objective of healthy weight loss is to foster healthy habits and lifestyle patterns that continue into adulthood. Imagine going to college after years of practicing a healthy lifestyle vs. years of sedentary behavior and a poor diet. The first option is very likely to have a much better habits as they enter into adulthood.
As parents, we naturally want to take care of our children's needs. When it comes to weight loss, these efforts to improve lifestyle habits will also improve our child's quality of life, prevent future health issues and increase body confidence and self-esteem.
How can I talk to my child about weight gain?
To begin, I'd talk with your child to see how his or her weight is affecting them. "When we go swimming, I notice you seem uncomfortable. Can you tell me a little about it and how you feel?" This will help you grasp what is going through your child's mind regarding their weight. Once you know a little more about where they are at, you can see if they are interested in help. "I've learned something new about weight, and I believe there are some adjustments we can all make as a family. Would you want to try something new?" If your answer is yes, then we are off to a great start!
But before we get too far ahead of ourselves, let's go over some basics.
Kids, Calories, and Weight Gain
You've probably heard that lowering your calorie consumption is the greatest method to lose weight. To lose one pound of weight each week, simply cut 500 calories from your daily diet. This is old-fashioned advice. It can certainly assist with short-term weight reduction, but study after study has shown that diets don't result in long-term weight loss. Please, don't fixate on how many calories are in a food, or instruct your children to do so.
Now that we know better, It's time to start doing better things.
Dangers of fast weight loss for kids
OK, so let's talk about that one pesky word - fast.
A rush to lose weight can lead to anxiety in children who feel like they aren't losing fast enough or who want that magic pill that will make the problem go away. It can also lead to unhealthy fixations on weight or eating.
But I also understand the need for speed - as parents we have a goal to end or prevent our child's suffering. I get it.
We are setting our children up for a healthy future - a lifestyle that promotes balance, is flexible and includes regular physical activity. When we take the time to establish these healthy behaviors, it allows your child's weight to settle out at a level that is right for them. Yes, this is going to take some time, but I promise the time spent will be worth it.
Setting a weight loss goal
I hesitate to focus on weight loss goals because this really means we are still focusing on the number. Instead, I recommend a focus on behaviors and letting the weight settling out at the level that is right for your child. It is always helpful to get professional medical advice as you start your weight loss journey with your child to help establish your objective. Only rarely do children need to lose weight. Instead, you might have one of the following expectations, depending on your child's age:
Help your child with weight gain ... just slower
Younger children have a huge amount of growing to do. It is not unusual to set a goal to help your child continue to gain weight, but slower, to allowing their growth to catch up to their healthy weight. With continued height gain and slower weight gain, the body mass index starts to normalize.
Help your child maintain weight
Again we can take advantage of the fact that children grow. Many kids can simply maintain their current weight for a bit and allow their height to catch up with their weight.
Of course, there may be some times where weight loss goals are appropriate. Once you speak with your child's health care provider, then you might set a goal of losing weight. The most important thing to remember, don't rush it, slow and steady wins in the long term.
I've worked with many parents who say they want to improve the nutrition of their families, but they don't have a good idea of where to start.
Healthy food basics
You don't need a registered dietitian or a weight loss plan to lose weight. A great place to start is with some simple healthy habits.
The first goal I strive for is for half of what children consume to be fruits and vegetables, one quarter lean proteins and one quarter whole grains.
By increasing fruits and vegetables, we increase the fiber, promote a healthy microbiome, and give children the vitamins and phytonutrients they need to grow and stay healthy. The vegetables can be any type of vegetable, including starchy vegetables like sweet potatoes.
The lean proteins can be lean meats with healthy fats, dairy (whole milk, low fat milk or skim milk, minimally processed cheese, plain yogurt), nuts or beans.
Portion control for kids
I know that it can be tough to recognize what a proper portion is. Now I don't mean measuring everything to the exact ounce, but there are some principles that can help guide us. A portion size for a child is generally the size of his or her hand (minus the fingers). So when you are preparing meals, try to use this "rule of thumb" and create a plate with two servings of fruits or vegetables, one lean protein and one of grains (ideally whole grains).
Easy diet fixes for kids
1) Drink water - Avoid sugary drinks
Allowing your child to drink only water or white milk is a great first step. Fruit juice, soda, sports drinks, fancy beverages such as boba or coffee drinks, and flavored yogurts are all included in this list of sugary beverages. (Yes, even delicious yogurts qualify as a sugary beverage.) Some people's metabolism may be able to tolerate sugary drinks, but in my experience, many kids continue gaining weight unless they can avoid sugar sweetened beverages completely.
2) Pay attention to healthy snacks
We all know what happens when our children don't eat frequently enough - they get cranky and hungry! But having a packaged snack at the ready is likely to backfire. It is hard to get your child to eat healthy meals if they know they can hold our for a short while and have something tasty. Many snacks are not healthy foods, they are often a source of empty calories. Like junk food, these snacks provide a quick energy boost followed quickly by another energy lull.
The healthy choices for snacks would include a fruits and vegetables either alone or paired with a lean protein. If you are looking for a quick grab-and-go option, choose Hummus with carrot sticks, a banana and some nuts, seaweed snacks, or lean meats and a fruit or vegetable.
A note about treats
Treats are important, even for overweight kids. But when treats happen every day, they are no longer feel like treats - they have become daily habits. When you are feeling for a treat, sometimes more fruits can do the trick.
Enjoy your treats
How would your child feel seeing a piping hot just out of the oven cookie compared to a a cracked and picked over cookie that has been sitting in a vending machine for 3 months. These have similar nutritional values, so choose those special treats wisely. I would encourage you to choose treats that really feel like treats (like ice cream or cake) and enjoy them only once in a while.
Get the whole family involved
If we want our child's diet to include healthier foods, we all have to eat healthier. So if your goal is to help your child to eat better, start by also feeding yourself better. When your child sees you prepare a healthy breakfast like whole wheat bread with peanut butter and fruit instead of skipping meals, he or she learns how to treat their body. This can do wonders for the health of your whole family. Serve fresh fruit instead of packaged snacks and swap brown rice for white rice, you are setting an example that will influence how your child chooses nutritious foods for years to come.
Easy ways for kids to be more active
Once you have started with the basics, it is time to think about adding in some more physical activity. You don't need a personal trainer, It can be as simple as taking a bike ride around your neighborhood or playing a game of tag with other kids after dinner. Just by increasing your child's level of activity and decreasing their sedentary time and screen time (time watching TV or playing video games), you will see your child's healthier weight emerge.
When a child can't seem to lose weight
If your child's goals are not being achieved despite eating healthy and more exercise, it may be time to look for a new strategy. Consulting with a healthcare provider could be a good next step. If you are looking for the highest level of training for kid's weight management, look for a board certified pediatrician that is also a diplomat of the American board of obesity medicine (ABOM). This designation signifies specialized knowledge in the practice of obesity medicine and distinguishes a physician as having achieved competency in obesity care.
