Teen and pre-teen obesity is on the rise. According to the Centers for Disease Control and Prevention, obesity among adolescents aged 12 to 19 years increased from 5 percent in 1980 to 18.1 percent in 2008. If pre-teens are taught how to manage their weight and exercise early on, this trend should reverse. Healthy lifestyle habits can lower the risk of becoming obese and developing related diseases.
Modify Nutrition Intake
Instead of serving a heavy portion of pasta and rice as a side dish with the meal, try loading up on vegetables such as green beans or carrots. This limits--but does not eliminate--the starchy intake while increasing daily vitamin dosage. Kids still eat what they enjoy but with fewer calories. Portion control is more important than elimination.
If your child insists on having junk food such as potato chips as a snack, try a baked chip or a salt free pretzel instead. This decreases the cholesterol and caloric intake.
Increase Exercise
If a child is unwilling to participate in an exercise program, as some adults are, try introducing exercise in a more relaxed, enjoyable manner. Interactive video games like the Wii Fit Plus are fun while increasing activity. If you would like to get your child some fresh air exercise, when their friends come over suggest an outdoor game of soccer or football instead of sitting in front of the television. During the sweltering days of summer, pool action is refreshing and fun while incorporating exercise. The American Diabetic Association recommends at least 30 minutes of moderate exercise most days of the week.
Set the Example
Children mimic what they see. It's difficult to tell a child to eat healthier and exercise more when the parent isn't doing the same. When children see their parents modify their lifestyle, it will be less intimidating to the kids. Demonstrate the benefits of eating carrot sticks instead of cookies. Drink six to eight glasses of water a day and cut down on sugary drinks. Let the child witness how good you feel when you exercise. This makes it easier for them to follow. Encouragement is necessary in order to jump start a healthier lifestyle.
Considerations
Parents never want to push their children into something they're not ready for, physically and emotionally. If you would like to help your child lose weight, it's best to start off with a visit to your primary care physician. He can determine how much weight your child should lose while examining any issues that may deter the exercise and weight loss program. Remember, there is no hard and fast way to lose weight. This should be a lifetime commitment to a healthy lifestyle. A dieter should lose no more than one to two pounds a week.
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