Kids and Weight Loss

 by Donna Mitchell

I have worked in the weight loss field for many years and I can't help but notice the increasing amount of overweight children.

Lifestyles have changed drastically over the last 20 years. We now live in a fast paced society where both parents work and there is a lot of quick & easy meals, more eating out and less activity. All being contributing factors to childhood obesity. I would like to answer some of the most commonly asked questions that I hear from parents on this issue and help you to avoid some common mistakes that parents make that hinder their childs weight loss efforts.  

Should I put my child on a diet?  
If they are overweight to the point that they are uncomfortable and others are making comments to them, then absolutly! In fact, now is the time to do it--not later. Let me explain something called the " Fat Cell Theory". The amount of fat on a persons body is determined by the amount of fat cells that person has. Fat cells increase during the growing years and then taper off during adulthood. The size and amounts of fat cells increase more rapidly in obese children than in lean children, therfore, obese children entering adolescents may already have as many fat cells as an adult would. No they don't always grow out of it. Sometimes it gets worse. So start now!  

What age should I put my child on a diet?  
Age 4 and above is a basic answer, however, there are many eating habits that can be changed prior to that without so called "dieting". Get rid of the poptarts and sweets for breakfast that are so convenient these days. They are loaded with sugar and will bottom out your childs blood sugar level making them even more hungry later in the day. Always give them protein for breakfast ( yogurt, cheese toast, cheese grits, milk, etc.). Another consideration is if your child is under 12 years of age or older. If your child is under 12 years old it will require more work on your part. Although they want to lose the weight, it doesn't seem to bother all of the time. It only bothers them when someone mentions it to them at school or if they are having trouble with sports. When they are at home it does not bother them because we as parents will always make our kids feel O.K. with themselves. So they feel more comfortable to eat more at home. Vanity hasn't kicked in at this age so it will take constant support and reminders on your part to help them. A good idea would be to have them make a list of atleast 3 reasons why they want to lose the weight. Your part as a parent is not to be the " food police " and critique their eating ( this always back- fires) but to remind them of the reasons they chose for losing the weight.  

How many calories should my child take in to lose weight?  
Any child under the age of 18 should never go below 1700 calories a day to lose. Too little calories can stunt a childs growth. They need to take in 500 calories more than an adult would to lose weight. As much as your child may not want to hear this, they should not plan on losing more than 1/2 a pound per week. This is for more reasons than just safety for your child. Being too strict about what a child can eat could lead to future problems with weight or self-esteem. Rather than putting them on a strict diet focus on making better choices and eating smaller portions. It's not that they can't have this or that, " some " is the answer. Example: If your child use to drink 6 glasses of pepsi per day, cut back to 4 a day then 3 then 2.   Remember that your child has had these habits for as many years as they are now and changing them want be easy. Be as supportive and patient as you can. One more tip - Never cheerlead the results! Cheerlead the changes thay have made that caused the results. This way if they have a bad week they will feel O.K. talking to you about it instead of worrying that they have disappointed you.

Donna Mitchell
Cyberloss! Weight loss

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