How to make an overweight child lose weight?
Beyond physical discomfort, excess weight in children is synonymous withmalaise: self-image is impacted by the mockery of classmates. Thepsychological sufferingis very real.
If this is the case for your child, know that there is always time to act. As a parent, you have the power to help them, step by step, loseweight.
1- Assess the situation
To start, calculate hisBody Mass Index (BMI). You will find a reliable toolhere.
If it turns out that your child suffers from obesity, medical support is necessary. For an overweight child, the following tips will help effectively in the long run.
2- Change the diet
Making a child lose weight requires achange in eating approach, not the imposition of any diet: a varied and balanced diet is essential for his growth.
So choose fresh, quality food, cooked at home. Reduce carbohydrates, and, above all, simple sugars.
3- Establish dialogue and cooperation
Establishing a benevolent dialogue with your child will allow you to lay the foundations for a healthy relationship with food. Involve him during shopping, meal preparation.
He will thus acquire the necessary confidence to take ownership of this approach.
4- Eat healthy throughout the day
To prevent deviations from lunchin the canteen, brief your child on the foods to favor, and those to avoid. Or concoct a balanced meal basket for him.
As for Dinner , it is the ideal opportunity to get together with the family around a healthy meal, with all screens off .
5- Sugar, this false friend of children
We readily associate childhood with sweets, lollipops… quite wrongly!
Not only do they cause overweight and cavities, but their additives can cause attention disorders. Reserve them forSpecial occasions, such as birthdays. Do the same for sodas, syrups and fruit juices; they are real sugar bombs whose effects on weight gain are proven.
Finally, carefully avoid compotes and dairy desserts containing added sugars.
6- Tasty alternatives
To reconcile pleasure and health, here are some alternatives: fresh fruit, toasted nuts, crushed strawberries in natural yoghurt, lemonade with honey. Do not ban biscuits, but choose quality ones, and limit their quantity at snack time.
7- Move together
is essential to help them lose weight.
- Limit their screen time to one hour a day.
- Take advantage of the weekend for dynamic family activities: swimming pool, walks, bike rides…
- After school, games in the park will allow him to exercise and promote good sleep.
8- The solution is in your hands
Ask yourself the right questions:
As a parent, what model do you want to give your overweight child? What could you improve in your lifestyle to transmit a taste for a healthy and active life?
It’s up to you!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.