6 Ways to get your child’s weight under control.
Simple and to the point! Get your child or teen to a healthy weight without drug’s, insane diets or exhausting exercise routines! Proper eating habits, goals and activity levels are all you and your family will need!
Published by Mathew Davidson
Copyright © 2011 Mathew Davidson
Smashwords Edition
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
DEDICATION
It’s with great pride that I dedicate this book to the three most important women in my life. To my grandmother for helping make me the man I am today, my wife for having blind faith in my ability to write this book and my daughter for giving me the motivation to want to write this book! I love you all.
SPECIAL THANKS
First off thank you to all my friends and family for believing in me and helping to motivate me to get this book done! I wish there were enough time and space for me to list you all but, sadly there is not.
Understanding
your child’s weight
1).Proper
weight loss goals
2).Portion
control
3).Encourage
your child to play
4).void
buying unhealthy snacks
5).Weight
loss tips for your child
6).Skip
fad diets
Tricks
or Treats?
Simple
changes make the unhealthy, healthy
Easy
healthy snack ideas
Snack
recipes for the kids!
Clinical
Growth Charts
BMI
Percentile Calculator for Child and Teen
Understanding your child’s weight
Childhood obesity has become an increasing problem in our society. Children who are overweight are more likely to become obese as an adult. They are also more likely to suffer from illnesses such as heart disease, diabetes, and some cancers. Therefore, it is very important that parents attempt to combat childhood weight problems. Thus, if your child is overweight, you may be wondering how to effectively counteract the problem.
There are many ways to determine a child's ideal body weight. Some parents would consider it to be the weight that is proportional to their child's height. A more accurate way to determine your child’s ideal body weight; is to factor in their age, sex and height to acquire their body mass index.
Body mass index (BMI) is an equation used to find whether your child is under weight, at a healthy weight, overweight or obese. It is calculated by using a child's height, weight, age and sex. BMI doesn’t directly measure body fat. However, it is a reasonable indicator of body fat percentiles for most children and teens. A child's weight status is gathered by using an age and sex specific ratio for BMI, rather than the BMI categories used for adults. A child's body composition varies as they age as well as their sex.
Tip: Keep in mind that many factors go into determining if a child is at a healthy weight, this is just one ways.
The first goal in getting your child to a healthier weight should not be weight loss at all. Instead, the first recommendation would be that your child to just stop gaining weight. As they get taller, this will allow them to grow into their ideal weight.
An even more realistic goal might be not gaining weight so rapidly. For example, a 12 year old boy should usually gain about 10 pounds a year during the early teen years. If he gains much more, (15 to 20 pounds) then he will likely become overweight.
If he is limited to the usual healthy weight gain for a teenager, he may become less overweight or at least not become further overweight. Although that doesn't sound like much, it is an important accomplishment and first goal.
If your child is highly overweight or obese, the next goal should be to stop gaining weight or gain less weight each year. Perhaps only 3 to 5 pounds a year. If necessary, your child should then move towards losing weight, especially if they are excessively overweight or obese.
The body mass index equation is usually used to figure out if a person is at a healthy weight, overweight or obese. You can also use it to target a healthy weight for your child. For example, a 12 year old boy who is 4'11" and 150 pounds has a BMI of 28 and would be considered overweight. A healthier BMI would be about 24, which would put his weight at only 119 pounds. However it is extremely unreasonable and unhealthy to expect a child to lose 31 pounds.
Instead use a more modest goal, perhaps getting to a healthier BMI over 2 years. You would expect this child to be around 5'4" by age 14, with a healthier BMI of 26, which gives you a target weight of 151 pounds. So now, instead of losing weight, this child actually gained a pound, but because they grew 5 inches, they are now at a healthy weight! This is a much more reasonable and healthy choice for you and your child.
With proper guidance and role-models, your child can lose weight or obtain a healthy BMI without any crazy diet or overwhelming exercise routine. They will need your continuing guidance and support to keep the weight off or under control. Remember weight loss takes time. Don’t expect any overnight success stories.
To help your child maintain a healthy weight, balance the calories your child consumes from foods and beverages with the calories your child loses through physical activity and normal growth.
Remember that the goal for overweight and obese children and teens is to reduce the rate of weight gain while allowing normal growth and development. Children and teens should not be placed on a weight reduction diet without the consultation of a health care provider.
Tip: If even not gaining weight seems like to high of a first goal, then perhaps start with slower weight gain as your first goal. So if your child has been gaining two pounds a month, set a goal of only one pound a month of weight gain for a few months.
Encourage your child to slow down and enjoy the taste of their food. When they eat it takes roughly 20 minutes for their brain to register that their stomach is full. So if they take their time while eating meals or snacks, they will be less likely to overindulge. However, be sure not to over regulate your child’s portions this may because an adverse affect. While you’ll want to keep your child’s weight in check, you’ll also want to be sure that you don’t prevent their healthy growth.
Research shows that children unintentionally consume more calories when faced with larger portions. This can mean significant excessive calorie intake, especially when eating high-calorie foods. Obtain a portion control plate and regulate how much you feed your child. Monitor what they eat, eliminating large portions of fatty and sugary foods. This won’t be depriving them of anything except empty calories.
The whole family should relatively eat the same portion sizes so your child does not feel different from the rest of the family. This will keep your child from feeling like they’re on any special diet, which could make them resent you, the rest of the family or themselves. This will not only help your child, but the whole family make positive life changes towards a healthier lifestyle!
Each child's body is unique and may have different caloric needs. Their healthy lifestyle will require a balance, in the foods they eat, the beverages they consume, as well as the amount of physical activity or exercise included in their daily routine.
Tip: Children's Fun Portion Control Plate's can be ordered online for less than $9.00 dollars on Amazon.
Portion control when eating out. Take control of the amount of food that ends up on your child’s plate by splitting an entrée with them. Or, ask the wait person for a "to-go" box and wrap up half of the meal as soon as it's brought to the table.
Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage your child from overeating.
Be aware of large packages. For some reason, the larger the package, the more children consume from it without realizing it. To minimize this effect:
*
Divide up the contents of one large package into several smaller
containers to help avoid over-consumption.
* Don't allow your
child to eat straight from the package. Instead, serve the food in a
small bowl or container.
Go ahead, spoil your dinner. You likely learned as a child not to snack before a meal for fear of "spoiling your dinner." Well, it's time to forget that old rule. If your child feels hungry between meals, let them eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during their next meal.
Tip: You’ll want to keep in touch with your child’s pediatrician to make sure that dietary changes are not having any adverse effect on your child’s health and growth.