10 Simple & Easy to Follow Tips on Weight Loss for Kids

last Updated on September 21, 2020

Weight problems in kids is a growing campaign of business cosmopolitan. It has led to a advance in childhood diabetes, cholesterol, osteoporosis, fatty liver, asthma, heart ailments etc. These diseases that normally seen during adulthood are now appearing during childhood. corpulent kids are besides more prone to bullying, body-image anxiety, insecurities and depression .
Weight personnel casualty in kids should be done with concern and caution. Parents must create a dependable and sensitive weight loss design in consultation with their baby doctor and dietician or dietician. This is because a random weight loss design can hamper the kid ’ south nutriment, growth and stress levels. furthermore, what works for adults does not work for kids because their soundbox is still developing .

How to Identify Weight Problem in Kids

Understanding whether your child has weight problems is the first footfall to a proper plan. This is important because kids grow at different pace. It is best to consult your baby doctor to check the child ’ s Body Mass Index ( BMI ), which measures their weight against acme, sex and long time. hera is a quick guide about what percentile of BMI can indicate that your child has weight problems :

  • BMI between 5th and 84th percentile: Healthy
  • BMI between 85th and 94th percentile: Overweight
  • BMI at the 95th percentile or more: Obese

Weight Loss Tips for Kids

Weight Loss Tips for Kids
Your baby doctor can give your kids advice on how to lose system of weights as a child. together, you can draw up a individualized design that is desirable for your child. hera are the clear 10 recommendations :

1. Calorie Count

You should not eliminate calories from the kid ’ s diet at random because they give energy and have early essential health benefits. You need to know precisely how much calorie your kid needs for proper growth. Anything more than that will hinder slant loss. The come of calorie that a child needs varies according to his senesce, gender, BMI, activity, etc. Don ’ triiodothyronine stress the child by casual system of weights checks at home plate because it deviates on a day by day footing are natural .

2. Low-Glycemic Diet

Glycemic Index ( GI ) – The ability of carbohydrates to raise blood glucose is referred to as GI. Studies suggest that low-glycemic food keeps one full for longer because it takes time to digest or gets digested at a gloomy yard and lineage boodle besides stays stable. They besides have more fibre and are less action or refined.
You don ’ t need to totally obviate carbs from your child ’ south diet. All you need to do is select low or medium-glycemic carbs like broccoli, carrots, apples, berries, beans, nuts, peanut butter, yogurt with honey and fruits, milk, tall mallow, pineapple, sweet potatoes, banana, dried fruit, pasta, high-fibre cereal, brown rice, and frost skim. Avoid high-glycemic carbs like corn, potatoes, ashen rice, french fries, chips, juice, jam, gratifying and flash-frozen yogurt, boodle, pancakes, waffles, pizza, popcorn, moment oats, and refined forms such as maida.

3. More Fruits, Veggies

generally, you can add more vegetables and fruits in many colours to your kid ’ randomness diet. Serve hale fruits rather than fruit juices. This is because juices have less fiber compared to whole fruit as it loses its fiber content and summation of carbohydrate if done, adds to more calories, while whole fruits are more filing and fibre-rich that is good for digestion. however, not all fruits and veggies are beneficial for weight personnel casualty. Some may be gamey glycemic, that we have discussed in the point above .

4. More Water

Don ’ t allow the child to drink juice, energy beverage and cold – indulgent drinks, pop etc. when they are thirsty because they add up to their weight unit profit. The best thirst-quencher is water .

5. Good Sleep

ideally, kids need 9 to 11 hours of sleep and teenagers need8 to 10 hours of sleep. early and good rest is necessity for proper increase and metamorphosis that helps maintain their body weight.

6. Minimise Sugar, Salt

Minimise high sugar contentedness food like candies, sweetened breakfast cereals, flavoured drinks and yogurt, sweetened beverages, yield juice, sodium carbonate drinks, etc. Settle for low-sugar substitutes like home-made fruit puree, yield ice pops, cookies, pizza, sandwiches made of wheaten, fruit salads, etc. tied salt needs to be minimised. The sodium contentedness of salt makes the body retain water and bloat up. Avoid mesa salt and canned and frozen food that are high gear on sodium .

7. More Protein

Experts recommend that protein stimulates a increase hormone that helps the body break down excess fatness into energy. It is besides more fill. therefore, serve eggs, plant protein – such as pulses ( all types of dals like red gram, black gram, etc. ) and legumes ( channa, rajma, horse gram, etc. ), pisces, and thin meat like chicken. Go for low-fat yogurt, butter, cheese, not processed cheese, margarine, etc. for milk protein .

8. Meal Plans

Avoid long gaps between meals because an empty digest for long hours leads to gorging during meals. Studies recommend that three small meals and two small snacks daily is ideal .

9. Daily Exercises/Sports

use or some sports activity for at least 60 minutes daily is recommended. Start with 15-20 minutes daily and increase the duration gradually. Make it entertaining by including your child ’ randomness peers or organising dance and music sessions, running with a pet dog, a family swimming seance, etc. This will encourage the child to participate sky-high. Some of the estimable exercises for kids to lose system of weights are :

  • Gymming
  • Swimming
  • Cycling
  • Dancing
  • Running
  • Roller-skating
  • Aerobics
  • Any kind of sports after school

10. Understand Fat Facts

All fats aren ’ thyroxine harmful. healthy fats are required by the body to create cell membranes. Eliminating fat at random can impact your child ’ sulfur immune system, nervous system, and overall health. They need to consume fats like unsaturated oils ( olive, canola oil, soy, etc. ), salmon, anchovy, almonds, seeds of sesame, pumpkin, and flax, etc. Fats besides slow down digestion and keep the stomach fully for longer hours .

Dos and


There are a few things that you should keep in mind during your pull the leg of ’ second weight loss program :

  • Inculcate habits like daily exercises, not binging on unhealthy foods and not eating meals while watching TV to avoid overeating, etc.
  • Be supportive. Studies suggest that less sugar increases stress hormones and makes the kid cranky. Reward the child for weight loss achievements with a movie show, a toy, etc. However, do not reward them with their favourite food.
  • Add errands to their daily schedule, encourage them to take the stairs rather than the lift, walk to a nearby kid’s activity zone rather than take the car, etc. Make activities fun-filled with boot camps, nature walks, etc.
  • Reduce the food portions; do not eliminate meals. A researcher at Pennington Biomedical Research Center in Baton Rouge suggests that it’s not what you eat, but the quantity is what matters when trying to lose weight.
  • Substitute unhealthy foods with healthy home-made snacks like sprouts, salads, baked (not fried) papad, ragi dosa, grilled chicken strips, makhanas, etc. Sliced and diced carrots, cucumber, grapes, strawberries, watermelon etc. can be healthier finger food.


  • Don’t make unrealistic plans. So, if your child likes eating something that is against the weight loss plan, don’t eliminate it totally. That may stress the child and add to his weight. Do it gradually. Also set an attainable weight loss goal. A good, recommended rate is one pound (Approx 0.453592 kg) of weight loss per week.
  • Do not allow kids to watch TV, play video games and couch around for hours. Ideally, restrict it to one to two hours a day.
  • Don’t make a kids-only diet; work as a team. Include family and friends. You can stick to foods that are beneficial to you. Set an example for the child to keep him motivated. You could also throw a birthday party with healthy snacks and set the trend.
  • Don’t give up! Tell the child things won’t change overnight.
  • Don’t rush! Do not go for a fast-track weight loss program. It can do more harm than good.

What Are the Dangers of Fast Weight Loss for Kids ?

To begin with, approach the subject of burden loss with care and sensitivity. It should be an open dialogue that addresses weight-related concerns and insecurities of the child. It is seen that many kids, specially girls, try to experiment with weight loss on their own. This could be unscientific and harmful. Watch out for that and educate them .
Please note that your kid may have some implicit in health stipulate causing weight unit profit like Cushing ’ s syndrome, hypothyroidism, medicine side effects, etc. Please consult your baby doctor before you begin their weight loss journey.

Read more: Hydronephrosis

Also Read:  Growth Spurts in Children

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