Obesity or overweight is a growing epidemic among the children leading to diabetes, high blood pressure, sleep apnea, high cholesterol and other serious health effects on them. By providing healthy meals and snacks and encouraging regular physical activity, one can keep the child fit and healthy. One must not try to make the child sit down and have a serious talk of their overweight issue and how damaging it is for them as regards their health. Severe restriction of diet should not be undertaken for the children. Instead, sensible diet combined with regular physical exercise can help to control their gaining of weight.
Diet analysis: Although there is no need to count on every calories the child eats, it is important for the parents to analyze where from every gram of fat is coming from in order to lose the weight of the child. Hence, it is essential to have a close look at the child’s diet for a few days or weeks in order to study the intake of the child that is leading to overweight. Intake of soft drinks, sugar and caffeine should be totally restricted and the child should be encouraged to consume fruit juice instead.
Exercise: Exercise is a very good way to remain physically active and thereby stop gaining weight and in the process of losing weight. It is best for the parents to start a physical exercise for their wards instead of restricting the diet. A calculation of the chart reveals that 30 – 60 minutes of regular exercise that a child enjoys can burn 50-100 calories in a single day. Walking, running, cycling, swimming, soccer and basketball are various types of exercise that a child can enjoy.
Motivation: Sometimes motivation plats an important role and makes it easier for the child to lose weight. Lots of use of the words of praise and by giving simple rewards to the child when he/ she is eating well and being physically active, one can encourage the child to live a healthy and active life.
Behavior modification: It is important to change a child’s behavior that can lead to the overweight of the child and prevent the losing of weight. The first and foremost change that a child needs to restrict is the viewing of television, playing video games and using a computer. These activities do not help in using up many calories and also encourages to intake unhealthy foods and habits. Modification should also be introduced in the eating pattern like low calorie foods like raw fruits and vegetables should be consumed while high calorie food like chips and cookies needs to be restricted. Again, the child should be encouraged to drink at least four to six glasses of water every day, especially before meals.