Weight loss is no longer strictly an adult issue. Today, one in five children in the United States is overweight. Due to a combination of poor eating habits and an increasingly sedentary lifestyle, our younger generation is following the lead of their parents and engaging in behavior that threatens their health.
Attempting weight loss with children is a very delicate matter and should be approached with caution. Because children are usually sensitive to criticism, especially from their parents and caregivers, they may develop emotional problems if the issue is not handled properly.
Consider the recommendations below to make positive weight changes without the unnecessary difficulties that usually accompany most weight loss efforts.
Do Not Diet
Children should not diet. Diets restrict nutrients putting children at risk of developing nutrient deficiencies. Children are still growing and developing, and they need an abundance of nutrients to support that growth.
Rather than restricting the quantity of food consumed, parents should just try to limit bad food choices. The goal should be to eat more nutritious foods and not to eat less food.
By not dieting, the goal is to prevent the child from becoming self-conscious about the quantity of foods they must eat. The constant calculations that accompany dieting oftentimes lead to obsessive or disordered behavior that may become a permanent struggle throughout the child’s life.
Ensure Regular Eating
One of the worst mistakes that people make when trying to lose weight is to skip meals. People naturally assume that skipping breakfast will save on calories, which will help speed up weight loss. However, the truth is when people skip meals, they usually end up eating more at their subsequent meal or meals. Despite the temptation to get faster results, it is important to eat regularly to avoid this trap.
Eat Protein for Breakfast
Eating a protein rich-breakfast, as opposed to carbohydrate-rich one, can help with weight loss. Studies have shown that when people consume a breakfast containing an abundance of the macronutrient protein, they feel more satiated and tend to eat fewer calories throughout the rest of the day2,3.
Good protein-rich breakfasts include eggs, plain yogurt, and slow-cooked oatmeal with nuts.
Do Not Keep Sweets or Junk in the House
The old adage “out of sight, out of mind” really applies here. If children know that there are goodies in the house, they will be tempted to want to eat them. Allow treats only on special occasions and limit serving sizes – and that goes for everyone, not just the kids.
Do Not Skip the Fat
There is a leftover myth from the 1980s which postulates that people need to eat less fat to be lean. This myth led us into an overconsumption of refined, starchy foods that resulted in expanding waistlines. Fat, however, is essential to the diet and has the added role of carrying flavor. This is important because people tend to be more satisfied when they taste more flavor in their food, and so they will usually eat less.
There is one fat to completely avoid: trans fats. These fats, otherwise known as partially hydrogenated fats or oils, are dangerous to the body and also contribute to fat storage. Avoid these like the plague.
Limit Screen Time
Time spent in front of the TV or computer, or playing video games is sedentary time – these activities do not allow for movement, or only offer limited movement. An increasing sedentary lifestyle is partly responsible for many of today’s weight issues. Additionally, TV commercials frequently promote food, especially fast food and junk foods, so they encourage more eating through their persuasive effects. It is best to restrict these activities to a specified amount of time daily so that children are compelled to participate in other activities that do not lead to mindless munching.
By implementing manageable and gradual changes, parents can often see significant improvements in the health of their children without drawing unneeded attention to the issue of weight loss. Catching children’s weight issue before it becomes extreme is the best way to ensure success.
