How to Help Sedentary, Overweight Children

Do you have a child who needs to take off some pounds but would rather sit in front ov video games or the television? Here are a few tips to help shed some unwanted pounds on sedentary offspring.

Difficulty: Moderate

Instructions

Things You'll Need:

• A sedentary, overweight child
• Approval from a pediatrician/physician to start an exercise program
• A hobby that will involve your child (tweens and teens) at home and outside of the house
• Chart (described in article), paper/pen
• Schedule for game time/TV time - noted on chart

1. Ensure that your child can participate in physical training. With the approval of your child's (tween or teen) pediatrician or physician, establish an exercise routine. Incorporate the activity level, duration, and exercises recommended by your child's physician.

2. Commit to exercising at least five days a week, with the physician's approval. Walking is a great activity. Or, you can try something new to peak your child's interest (like the Dog Whisperer's (Cesar Milan) skates used in his show). See my article on the Dog Whisperer's cool skates.

3. Suggest that your child wear an IPod or MP3 player while exercising. This appears to make exercise time go faster.

4. You will need to prepare your chart to include exercise (days/dates/times, duration), Hobby time (days/dates/duration), Computer/Video Game Bank, Television Bank, and Weight.

5. A hobby should be one that involves your child daily. If it's playing an instrument, the child should practice daily. Also, ensure that the child uses the skills outside of the home (such as in a beginning ensemble). This will increase your child's activity level as well as socialization. Your child may not be able to play an instrument. You may have to consider a painting class, archery club, sport, etc. But the child must be involved in a daily activity that will allow him/her to use the skill at least twice a month outside of the home.

6. The amount of invested time in hobby activities and exercise will be added to the computer game and television banks. Thirty minutes of exercise might equal 10 minutes computer game credits. Or, it may equal 15 minutes for television credits. Base the credits on how much time you will allot to your child expending in the activities mentioned.

7. Starting two weeks after your child begins exercising, weigh him/her and start recording it on the chart. This will give your child encouragement at his/her progress. If you do not believe he/she has lost at least two pounds, consider waiting three weeks.

8. Develop a reward system for your child's progress. Once you've determined your child's goal weight, build in a reward for each increment. For example, if your child needs to lose 15 pounds, give a reward for every three pounds lost.

9. Do not use food as a reward system. In other words, do not buy ice cream because your child won first place in a spelling competition or geography bee. Develop field trips, purchase a desired toy or video game, etc., for rewards.

10. Years ago, I attended a workshop and it was suggested to use a smaller plate and eat only one helping. I found this to be very helpful.

11. You've heard it before, and it's worth repeating, especially when adding exercise to your lifestyle. Drink water, drink water, drink water - at least 80 oz. a day.

12. Are there particular foods that your child can't seem to do without and can't exercise portion control?
    
    Freeze the tempting food. Take out only portions your child will be permitted to consume. For example, if you bake a cake, cut about four pieces for your child and wrap each piece separately. Put it in the freezer.
    
    This prevents a cake from sitting around tempting people. However, when it is time for dessert, you can exercise portion control (by defrosting in your microwave).

13. Every poor habit changed will result in a healthier lifestyle. Increasing exercise and water consumption will result in your child losing weight at a gradual, safe pace.

Tips & Warnings

• This article does not focus on diet. Your child's physician can provide guidance on diet without contributing to any negative eating disorders.
• It will take six weeks for the new habits to take effect.
• There will be growing pains due to the change. Hang in there anyway!
• Anytime children pick up more activities, parents' lives change too. Exercise with your child and improve your health.
• Remember that it's okay to leave food on the plate. Encouraging your child to eat every bite on the plate gives the impression that the child is a garbage disposal, and they're not. Leftovers can be reheated.

[jeremyjk]

on 7/22/2009 This may make some people uncomfortable, having allowed their kids to get into a sedentary lifestyle, but it needed to be written and hits on so many truths...Thanks!

[writeitout]

on 5/23/2009 Very detailed article, and loaded with advice. It's sad that there are more and more obese children today.5*

[vallain]

on 11/23/2008 I think it's important to have the whole family eating healthier and exercising, so one isn't singled out for this.

[onlyhoney4u]

on 9/14/2008 Great article 5 stars

[Susanh]

on 9/11/2008 Yes, yes! It seems there are so many more children struggling with weight issues these days. Great tips.