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Your Child's Weight: Help Your Child with Successful Weight Management

pa@bcm.tmc.edu
713-798-4712

Download: English Version | Spanish Version (requires Adobe Acrobat)

A child with weight problems faces serious medical, emotional, and social consequences. Extra pounds can lead to high blood pressure, diabetes, heart disease, and orthopedic and mobility problems, not to mention low self-esteem and social problems.

A family exercising togetherHelp your child with the challenge of weight control by being a positive role model.

All kids and families handle this difficult situation differently: some make it the focus of family life; others pretend it doesn't exist. But there are two basic truths about all families: 1) parents are constantly influencing their child's relationship with food, activity, and themselves, and 2) weight control is a family problem that requires a family solution. You can help your child with the challenge of weight control by being a positive role model with your attitudes, your eating habits, and your physical activity behaviors.

Causes of Overweight

Simply speaking, overweight occurs when more calories are coming in than are being spent. But it's really not that easy. Although physical activity and food choices are the most critical factors in weight gain and loss, other factors, including genetics and family and social influences, play a role. Your doctor can help you evaluate your child's weight using tools such as body mass index (BMI) and growth charts, and considering age, sex, maturity level, ethnicity, and physical activity. Remember that no one has a specific ideal weight; we all have a range of acceptable weight.

Components of Weight Management

Weight management programs for all but the most severely overweight children and adolescents should not focus on weight loss. Instead, the goal is to keep weight stable while the child gets taller and more muscular over time. As with adult programs, the cornerstones are physical activity and a healthy diet. However, a child has a much better chance for success when her family also adopts healthy behaviors.

Target the Whole Family

With family participation, the overweight child is not singled out, and can learn and practice new behaviors with positive examples from the most important people in his life. In addition to teaching kids about healthy choices, you must also be a role model, support system, and participant. When all family members join in positive activities, you'll not only help your overweight child, you'll also become a healthier and closer family.

Be Physically Active

Moving your body is a critical element in weight management. Movement and exertion help everyone feel healthier, manage weight, control stress, and increase strength, coordination, and self-esteem. Researchers jokingly point out that the most important physical activity a child can do is turning off the television set or walk away from computer games. Hours of tag, stick ball, and hopscotch have been replaced by sedentary activities such as television watching and computer games. Experts recommend that most children get at least 60 minutes of moderate physical activity daily. And if you're looking to spend "quality" time with kids when you're not distracted or rushed, physical activity is a great opportunity.

Family camping
Plan vacations around movement and play.

Support an Active Lifestyle

All family members should help select family activities as well as their own pursuits. Here are some ways parents can support a physical lifestyle:

  • Buy birthday and holiday presents that promote movement, such as roller skates, frisbees, a croquet set, or a softball and glove.
  • Involve your extended family and friends in your activities.
  • Emphasize fun, not skill.
  • Volunteer for physical activity events at your child's school.
  • Find activities in your community, such as hiking trails, swimming pools, skating rinks, etc.
  • Plan parties and vacations around movement and play. Instead of a birthday outing at the movies, how about miniature golf, or roller skating? Or a vacation that includes swimming, camping, canoeing, hiking, etc.?

Everyday Ideas

Your family doesn't have to launch into a vigorous exercise regime to expend more energy. Try making changes in your everyday routine: walk instead of drive, park further from the store, or take the stairs instead of the elevator. Everyone can help do yard work, washing the car, and housecleaning. Try to schedule active times into your daily and weekly schedule. For example, each day after school and work, the family can go for a walk, ride bikes, or play Frisbee. On rainy days maybe everyone can exercise along with Mom's fitness video, or just put on fast music and dance.

Many active families pick a special activity for the weekend: flying kites, playing tennis, swimming, ice skating, etc. Help your kids find activities that appeal to them, and help them pursue those interests through lessons, clubs, teams, and/or camps. Remember that some kids enjoy team sports and events while others prefer to participate in solitary or family-only activities.

Eat for Health

Experts agree that kids shouldn't be placed on highly restricted diets. Instead of going on (and off) diets, most people who control their weight view food as a tool they use to feel good and healthy. They have modified what they eat, how much they eat, and how they feel and behave regarding food.

Guidelines for Lifetime Weight Management

While no foods are "off limits," a sensible, healthy eating plan highlights foods that have moderate amounts of fat, sugar, and sodium. Use the Food Pyramid (see box) as a guide for food choices, and include a variety of foods, especially whole grains, fresh vegetables and fruits. Be careful to limit portion sizes of foods high in calories, such as cookies, cakes, and other sweets, and fats, oils, and spreads. Here are some tips to work toward these goals:

  • Use less fat in cooking and at the table
  • Choose lean cuts of meat
  • Prepare foods (and order out) in ways that don't add fat—bake, roast, poach, grill
  • Avoid fried foods, heavy cream or butter sauces
  • Use low or no-fat dairy products and cheeses (except for kids younger than two)
  • Combine "new" foods with "favorite" foods: mix bran cereal with the 'fun' cereal your kids are used to; have low-fat ice cream with fruit on top
  • Drink water instead of soda or fruit drinks
  • Remember breakfast, but forget traditional ideas. How about a slice of left-over veggie pizza, a fruit smoothie with low-fat milk, or low-fat peanut butter on whole wheat toast?
  • Take a multi-vitamin daily

A couple preparing foodHealthy Habits

  • Don't draw attention to healthy foods you've purchased.
  • Eat meals together so you can be a role model. Make meals a pleasant time to discuss your day, not a time for lecturing or punishing.
  • Don't eat in front of the television.
  • Stock your kitchen with healthy lunch and snack foods (raisins, popcorn, fruit, etc.), and store the cookies out of sight.
  • Rethink the way you eat and shop. Have vegetables, beans, or pasta as the focus of your meal, with meat as a side dish.
  • Serve healthy snacks and have smaller meals.
  • Involve the kids in planning, shopping, and preparing meals, snacks, and school lunches using the Food Pyramid (see "Food Groups") as a guide. Research shows that kids usually eat the dishes they fix, and that parents do too!
  • Don't use food as punishment or reward.
  • Help your child consider healthy choices in places he eats, such as the school cafeteria or fast food restaurants.
  • Choose smaller sizes, share side orders, set aside half of a restaurant dinner for lunch the next day
  • Don't overly restrict sweets or treats—try "everyday" and "sometimes" foods

Strategies for Success

Studies have shown that children who make small, progressive modifications in behavior are able to build on their achievements and make permanent changes. These behaviors focus on a healthy diet and increased physical activity, and are supported by a combination of emotional and behavioral features.

Acknowledging the Problem

Most kids with a weight problem are very aware of it, but may not know what to do or where to turn. Try acknowledging your child's concerns, providing hope for the future, and promising that you will be there to help.

Self-Awareness

People with weight problems often eat for reasons that have nothing to do with appetite, such as boredom,frustration, sleepiness, anger, etc. Help your kids recognize why they eat, and suggest alternatives to automatically reaching for a snack. And note that it takes about 20 minutes after you start eating before you realize that you're getting full; remind your child to eat slowly to avoid getting "over-full."

Goal-Setting

Set family goals such as "eat healthy" or "get fit." Break each goal into smaller objectives, such as "drink 8 glasses of water daily" so you'll consistently make progress toward your long-term goal. Tips to help you stay on track:

  • Be positive: "I am going to walk when I get home from school", as opposed to "I'm not going to watch TV every day when I get home from school."
  • Be specific: "I am going to walk on Monday, Wednesday, and Friday."
  • Be realistic. Write goals and objectives down.
  • Re-evaluate progress regularly, and reward yourself (back scratches, movies, camping trip, basketball hoop) for all small and large victories.

People gardeningSelf-Esteem

Just as with adults, when kids feel good about themselves, they're more likely to make healthy changes. Point out your child's unique strengths and abilities, and help find activities that help them flourish. What can your son do to make him feel valuable? Picking up an elderly neighbor's newspaper? Can your daughter volunteer at a recycling center? Take an art class? It make take some creativity to help your child try new things, but with family encouragement and participation, new habits are within everyone's reach.

Professional Assistance

You can learn more about healthy eating habits and how to incorporate them into your family's life by working with a registered dietitian. If your doctor says that your child's health is at risk, you may want to consider a formal weight management program. A qualified program will be staffed with variety of professionals (dietitians, exercise physiologists, pediatricians, psychologists), perform a complete medical evaluation, focus on the whole family, and include a maintenance program. Avoid any clinic, program, or fad diet that promises a quick fix or instant cure. If your child is extremely overweight and/or has serious emotional issues regarding weight, you should consider professional medical and/or psychological assistance in addition to the approaches suggested in this brochure.

Weight control is a difficult issue, especially for a child. You can help your child learn to manage food choices and activity levels. By reading this information, you've already started to make family health a priority. Use your physician, other health professionals, and the resources listed below to create a solution that works for your family.

Food Groups

Sensible eating plans for nutrition and weight management revolve around guidelines established by the U.S. Departments of Agriculture and Health and Human Services. Their Food Guide Pyramid is an outline of what types and amounts of food to eat each day. It's based on plenty of whole-grain breads, cereals, rice, pasta, vegetables, and fruits, with smaller amounts of dairy and meat-group products. Fats, oils, and sweets, the foods in the small tip of the Pyramid, should be limited. For information on foods and serving sizes for different age groups, contact:

Center for Nutrition Policy and Promotion, USDA
1120 20th Street NW
Suite 200, North Lobby
Washington, DC 20036
202-606-8000
www.usda.gov/cnpp/

For "Tips for Using the Food Guide Pyramid for Young Children 2 to 6 Years Old," check out the USDA's Center for Nutrition Policy and Promotion Internet home page atwww.usda.gov/cnpp/, or call the Government Printing Office at 202-512-1800 and asking for stock number 001-00004665-9.

Resources

Your physician can recommend weight management materials and other health professionals and places, such as dietitians, counselors, or exercise facilities. There are also many books and internet sites on weight control, both for parents for kids. Skim through books and browse the internet carefully; beware of anything that promises a quick fix or requires a purchase. BCM's Children's Nutrition Center recommends the American Academy of Pediatrics' Guide to Your Child's Nutrition: Making Peace at the Table and Building Healthy Eating Habits for Life. Here is a sampling of more weight control resources for your family:

To order other health brochures from Baylor College of Medicine, please call 1-800-392-4444. Download: English Version Spanish Version (requires Adobe Acrobat)

Funded in part by the Children's Nutrition Research Center at Baylor College of Medicine.

Other Resources

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Last modified: July 2, 2007