What can I do if my child is overweight?

If your child is overweight, there’s lots you can do to help them become a healthy weight as they grow. As a rear, it can sometimes be unmanageable to tell that your child is fleshy. A child may not look peculiarly clayey to be overweight. And because more children are becoming heavier at a younger age, we have become used to seeing bigger children. research shows children who achieve a healthy weight tend to be fit, healthier, better able to learn, and more self-assured.

They ‘re besides less likely to have moo self-esteem or be bullied. And they’re much less probably to have health problems in late biography. As a rear, there ‘s lots you can do to help your child become a healthier weight. Getting them to be more active and eat well is important. here ‘s lots of practical advice to help you. If your child has a checkup stipulate, the advice in this article may not be relevant and you should check with a GP or hospital doctor first .

Steps for success

here are 5 cardinal ways you can help your child maintain a healthy weight :

  • be a good role model
  • encourage 60 minutes, and up to several hours, of physical activity a day
  • keep to child-sized portions
  • eat healthy meals, drinks and snacks
  • less screen time and more sleep

Be a good role model

One direction to instil good habits in your child is for you to be a good function model. Children learn by model. You can encourage your child to be active and feed well by doing sol yourself. Set a full exemplar by going for a walk or bike depend on alternatively of watching television or surfing the internet. Playing in the park or swimming with your children shows them being active is playfulness, and it ‘s a big direction for you all to spend time together. Any changes you make to your child ‘s diet and life style are much more likely to be accepted if the changes are small and involve the whole family. physical activeness besides may be more appealing to your child if you do something as a family. Get ideas for ways to get healthy as a family Find out ways to get active with your kids Get children involved in switching to a healthier life style

Get active

Overweight children do n’t need to do more use than slimmer children. Their excess body weight means they ‘ll naturally burn more calories for the same activity. All children should aim to get at least 60 minutes of physical activeness a day for good health, but it does n’t need to be all at once. respective light 10-minute, or even 5-minute, bursts of action throughout the day can be just american samoa dependable as an hour-long stretch. For younger children, it can take the imprint of active play, such as ball games, chasing games like “ it ” and “ tag ”, riding a iceboat, and using playground swings, climbing frames and see-saws. For older children it could include riding a bicycle, skateboarding, walking to school, skim, swim, dancing and soldierly arts. Walking or cycling short distances alternatively of using the car or bus is a capital way to be active together as a kin. And you ‘ll save money, excessively. Find out the come and types of physical action recommended for under-5s

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Find out the total and types of physical activity recommended for children and young people aged 5 to 18 Join Change4Life for free and your child will get their own personalised action plan broad of dear ideas for getting moving .

Child-sized portions

Try to avoid feeding your child outsize portions. There ‘s very little official guidance on precisely how a lot food children require, so you ‘ll need to use your own judgment. A good rule of hitchhike is to start meals with small servings and let your child ask for more if they ‘re silent athirst. Try not to make your child eat up everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat outsize portions. It may besides help if you encourage your child to eat slowly and have set mealtimes. You can use mealtimes as an opportunity to catch up on what ‘s happened during the day. excuse to your child how to get the libra of their diet right using the Eatwell Guide. It shows how much they should eat from each food group. Read more about what counts as a balance diet. Knowing the calorie contentedness of foods can be useful. Find out more about understanding calories Get ideas for healthy packed lunches

Less screen time and more sleep

Alongside the advice to get them moving more is the motivation to reduce the clock time they spend sitting or lying down in the day. Help your children avoid sitting and lying about besides a lot, as this makes them more likely to put on slant. Limit the time they spend on inactive pastimes like watching television, playing television games and playing on electronic devices. There ‘s no difficult and fast advice on how much is excessively much, but experts advise that children should watch no more than 2 hours of television each day. And remove all screens ( including mobile phones ) from their bedroom at nox. It besides helps children stay spare if they sleep well. It ‘s been shown that children who do n’t have the commend amount of rest are more likely to be overweight. The less children sleep, the greater the risk of them becoming corpulent. Lack of sleep can besides affect their climate and behavior. Find out how a lot sleep children need according to their age

Learn how screens impair children ‘s sleep Get sleep tips for children If your child has a checkup condition, the advice in this article may not be relevant and you should check with a GP or hospital doctor of the church first .

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