According to the Obesity Action Coalition, obesity in children more than tripled between 1980 and 2012. You can combat childhood obesity, by integrating various changes into the lifestyle of your child and family. These changes can improve your child's appearance and decrease his chances of developing health conditions such as high blood pressure and high cholesterol. Get full clearance from your doctor before making these changes.
Watch What They Eat
The amount of daily calories a child needs depends on his activity level. According to the We Can! program, a 4- to 8-year old inactive child requires about 1,200 to 1,400 calories a day, while a very active child of the same age should eat about 1,400 to 1,800 calories. Reading food labels to check the calories per serving size is a good way to monitor calories and portions sizes. Registered Dietitian Natalie Allen, a school and community health educator, suggests serving children small portions at meals. If they ask for seconds, give them nutrient-rich vegetables and fruits so they consume fewer calories. As for snacks in between meals, Allen recommends low-fat yogurt, applesauce or raw carrots.
Get in Motion
Have your child do at least 60 minutes of exercise a day. Seek out age appropriate activities. The Centers for Disease Control and Prevention claims young kids might enjoy unorganized, self-starting activities playing on a jungle gym at the park or climbing trees. More mature kids might respond best to a more structured program that includes team sports, such as basketball or football. The key is to involve kids in some kind of activity to help burn calories and keep the weight off.
Less TV, More Action
Two hours in front of any kind of screen is more than enough for kids according to The American Academy of Pediatrics. It suggests helping your child find an active hobby with gifts like a jump rope, balls, or other toys that promote physical activity. They also suggest scheduling exercise into the child's day, It won't interfere with homework and other scheduled activities that way, and it could become part of her lifestyle pattern she'll carry into adulthood.
Set the Example
The best way to motivate your child to lead a healthier and more active lifestyle is to be a good role model. Healthychildren.org suggests you show the child you're serious by being physically active yourself. The website also recommends helping your child learn new activities by taking part in the games with him.
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