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