How to Lose Weight for Kids- 10 Easy Ways

An overweight child

Weight problems in kids is a growing cause of concern worldwide. It has led to a rise in childhood diabetes, cholesterol, osteoporosis, fatty liver, asthma, heart ailments etc. These diseases that usually occur during adulthood are now appearing during childhood. Obese kids are also more prone to bullying, body-image anxiety, insecurities and depression.


Weight loss in kids should be done with care and caution. Parents must create a safe and sensitive weight loss plan in consultation with their paediatrician. This is because a random weight loss plan can hamper the kid’s nutrition, growth and stress levels. Moreover, what works for adults does not work for kids because their body is still developing.


How do you Know whether your Child has a Weight Problem?

Understanding whether your child has weight problems is the first step to a proper plan. This is important because kids grow at different rates. It is best to consult your paediatrician to check the child’s Body Mass Index (BMI), that measures their weight against height, gender and age. Here 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

A doctor taking a boy's measurements

Your paediatrician can give your kids advice on how to lose weight as a child.Together you can draw up a personalised plan that is suitable for your child. Here are the top 10 recommendations:

1. Calorie Count

You should not eliminate calories from the kid’s diet at random because they give energy and have other essential health benefits. You need to know exactly how much calorie your kid needs for proper growth. Anything more than that will hinder weight loss. The amount of calorie that a child needs varies according to age, gender, BMI, activity etc. Don’t stress the child by daily weight checks at home because it deviations on a daily basis are natural.

2. Low-Glycemic Diet

You don’t need to totally eliminate carbs from your kid’s diet. All you need to do, is select low-or medium-glycemic carbs like broccoli, carrots, apples, berries, beans, nuts, peanut butter, plain yogurt with honey and fruits, milk, cheese, pineapple, sweet potatoes, banana, dried fruit, pasta, high-fiber cereal, brown rice, and ice cream. Avoid high-glycemic carbs like corn, potatoes, white rice, French fries, chips, juice, jam, sweet and frozen yogurt, breads, pancakes, waffles, pizza, popcorn, instant oats, and some cereals. The glycemic level is the rate at which carbohydrate rich food converts to glucose. Studies suggest that low-glycemic food keeps a kid full longer and happier because it takes longer to digest and blood sugar stays stable. They also have more fiber and are less processed.

3. More Fruits, Veggies

Generally, you can add more vegetables and fruits of many colours to your kid’s diet. Serve whole fruits rather than fruit juices. This is because juices have more calories, while whole fruits are more filing and fiber-rich that is good for digestion. However, not all fruits and veggies are good for weight loss. Some may be high glycemic, that we have discussed in the point above.

4. More Water

Don’t allow the child to drink juice, energy and cold drinks, soda etc. when they are thirsty because they cause weight gain. The best thirst-quencher is water.

5. Good Sleep

Ideally, kids need 10 hours of sleep and teenagers need 9 hours of sleep. Early and good sleep is essential for proper nutrition and metabolism that helps maintain body weight.

6. Minimize Sugar, Salt

Minimize high sugar content food like candies, sweetened breakfast cereals, flavored drinks and yogurt, sweetened beverages, fruit juice, soda drinks etc. Settle for low-sugar substitutes like home-made fruit puree; fruit ice pops; cookies, pizzas, sandwiches made of whole-wheat; fruit salads etc. Even salt needs to be minimized. The sodium content of salt makes the body retain water and bloat up. Avoid table salt and canned and frozen food that are high on sodium.

7. More Protein

Experts recommend that protein stimulates a hormone that helps the body break down excess fat into energy. It is also more filling. Serve eggs, plant protein, fish and lean meat like chicken. Go for low-fat yogurt, butter, cheese, margarine etc. for milk protein.

8. Meal Plans

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

9. Daily Exercises/Sports

Exercise or some sporting 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’s peers or organizing a dance and music session, running with a pet dog, a family swimming session etc. This will encourage the child to participate enthusiastically. Some of the good exercises for kids to lose weight are:

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

10. Understand Fat Facts

All fats aren’t harmful. Healthy fats are required by the body to create cell membranes. Eliminating fat at random can impact your kid’s immune system, nervous system, and overall health. They need to consume fats like unsaturated oils (olive, canola, soybean etc.), salmon, anchovy, almonds, seeds of sesame, pumpkin, and flax etc. Fats also slow down digestion and keep the stomach full for longer hours.

Do and Don’ts

There are a few things that you should keep in mind during your kid’s weight loss program:


  • Make changes in habits like daily exercise. No binging on unhealthy junk and no 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 favorite 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 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 junk with healthy home-made snacks like raita, sprout salad, baked (not fried) papad, ragi dosa, grilled chicken strips 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 weight gain. 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 kids-only diet, work as a team. Include family and friends. You can yourself stick to food that is beneficial for you. Set an example for the child to keep him motivated. You could also throw a birthday party with all 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 weight 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, especially 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 underlying health condition causing weight gain like Cushing’s syndrome, hypothyroidism, and medication side effects etc. So, please consult your pediatrician before you begin their weight loss journey.