- Refined carbohydrates, such as white bread, white rice, and many crackers and cereals, turn to glucose almost immediately when digested. They will keep a kid feeling full for a very short amount of time. Whole grains, on the other hand, take a longer time to turn to glucose when digested, which means that they will keep a kid satisfied for much longer. Examples of whole grains include whole wheat bread, brown rice and whole grain crackers or cereals.
- Depriving your kid of all snack food is almost certain to backfire. After all, just like adults, kids have cravings for food and will feel that you are forcing him to avoid things that he really wants. Instead, sit down with your child and together come up with a limit on a certain number of snack foods that you will buy a week. For example, instead of stocking up on 15 bags of potato chips, tell him you can buy either two bags of potato chips or five bags of pretzels to last him the week. That way, he feels like he is more in control of the decision-making process, and he realizes that he has to make the small number of bags last the whole week.
- Losing weight and being healthy aren't just about eating habits. Exercising regularly will speed up your child's metabolism, which is an important aspect of losing weight. Try making the exercise routine fun for your child. If she enjoys spending time talking with you, suggest that the two of you go for a morning walk together as "alone time." If she likes a certain sport, consider signing her up for a team that plays regularly. You may be able to find a friend to ride bikes with her, or an aunt to go swimming with her several times a week. Make exercising an exciting event, rather than a boring chore, as often as possible.
