How to Battle Childhood Weight Problems at Home

Overweight children often develop negative self images.

Childhood weight problems are battles many kids and their families face. About 33 percent of U.S. children are obese, and even more suffer from weight control issues and poor diets. Battling childhood weight problems at home is as much a matter of control over what kinds and quantities of food a child eats as it is a power struggle to combat the psychological, emotional and habitual components that initially fuel the problem.

Things You'll Need

• Healthy food
• Weight loss books
• Exercise equipment
• Notebook

Instructions

1. Eliminate foods that are high in fat and high in sugar. Set a daily menu of wholesome meals complete with grains, vegetables and fruits. Limit the intake of meat and find healthy protein substitutes -- such as tofu. Choose foods that are fresh and unprocessed. Prepare as many meals as possible at home and cut down on ordering in or picking up takeout food -- as restaurant meals (especially fast food) often are high in sugar, fat, monosodium glutamate and other food additives.

2. Tell your child that you love him and show him proper affection and attention. Encourage your child to think highly of himself and to dismiss anyone who shows poor opinions. Limit stress in the home and tell your child to talk to you if he needs anything. Keep family spirits raised by enjoying family activities together on a regular basis. Make it a rule that your child exert daily physical activity by playing outside. A healthy emotional and psychological environment at home is critical to fighting childhood weight problems.

3. Create an exercise regimen for your child -- if he or she is of appropriate age. Establish exercises you and your child can perform together. Teach your child how to lift weights, operate a treadmill or use a multi-station workout machine. Set starting and ending times for each workout and write down goals and accomplishments in a notebook every day. Review the notebook once a week -- or every 14 days -- to evaluate how the exercise program is going and if any adjustments are necessary.

Tips & Warnings

• Do not let children workout with weights or other equipment unless they are properly schooled in safety rules and guidelines.

References

• Help Guide.org: Childhood Obesity; March 2011
• KidsHealth: The Food Guide Pyramid; January 2009