Weight problems in kids are a growing cause of concern worldwide. It has led to a rise in childhood diabetes, cholesterol, osteoporosis, fatty liver, asthma, heart ailments, etc. These diseases, usually seen during adulthood, are now appearing during childhood. Obese kids are also more prone to bullying, body image anxiety, insecurities, and depression.
Weight loss in kids should be done with care and caution. Parents must create a safe and sensitive weight loss plan in consultation with their paediatrician, dietitian, or nutritionist. A random weight loss plan can hamper the kid’s nutrition, growth, and stress levels. Moreover, what works for adults does not work for kids because their bodies are still developing.
How to Identify Weight Problems in Kids
Understanding whether your child has weight problems is the first step to a proper plan. This is important because kids grow at different paces. It is best to consult your paediatrician to check the child’s Body Mass Index (BMI), which measures their weight against height, gender, and age. Here is a quick guide about what percentile of BMI can indicate that your child has weight problems:
- BMI between 5th and 84th percentile: Healthy
- BMI between 85th and 94th percentile: Overweight
- BMI at the 95th percentile or more: Obese
Calorie Count
You should not randomly eliminate calories from the kid’s diet because they give energy and have other essential health benefits. You must know exactly how many calories your kid needs for proper growth. Anything more than that will hinder weight loss. The amount of calories that a child needs varies according to age, gender, BMI, activity level, etc. Don’t stress the child with daily weight checks at home because natural daily fluctuations are common.
Low-Glycemic Diet
Glycemic Index (GI): The ability of carbohydrates to raise blood glucose is called GI. Studies suggest that low-glycemic food keeps one full for longer because it takes time to digest, and blood sugar stays stable. They also have more fibre and are less processed or refined.
You don’t need to eliminate carbs from your kid’s diet. All you need to do is select low or medium-glycemic carbs like broccoli, carrots, apples, berries, beans, nuts, peanut butter, yoghurt with honey and fruits, milk, cheese, pineapple, sweet potatoes, banana, dried fruit, pasta, high-fibre cereal, brown rice, and ice cream. Avoid high-glycemic carbs like corn, potatoes, white rice, French fries, chips, juice, jam, sweet and frozen yoghurt, bread, pancakes, waffles, pizza, popcorn, instant oats, and refined forms such as maida.
More Fruits, Veggies
Generally, you can add more vegetables and fruits in many colours to your kid’s diet. Serve whole fruits rather than fruit juices. This is because juices have less fibre compared to whole fruits as they lose their fibre content, and the addition of sugar adds more calories, while whole fruits are more filling and fibre-rich, which is good for digestion. However, not all fruits and veggies are good for weight loss. Some may be high glycemic, which we have discussed above.
More Water
When thirsty, don’t allow the child to drink juice, energy drinks, soft drinks, soda, etc., because these add to weight gain. The best thirst-quencher is water.
Good Sleep
Ideally, kids need 9 to 11 hours of sleep, and teenagers need 8 to 10 hours. Early and good sleep is essential for proper growth and metabolism, which helps maintain body weight.
Minimize Sugar, Salt
Minimize high-sugar foods like candies, sweetened breakfast cereals, flavoured drinks and yoghurt, sweetened beverages, fruit juice, soda drinks, etc. Settle for low-sugar substitutes like homemade fruit puree, fruit ice pops, cookies, pizzas, sandwiches made of whole wheat, fruit salads, etc. Even salt needs to be minimized. The sodium content of salt makes the body retain water and bloat up. Avoid table salt and canned and frozen foods that are high in sodium.
More Protein
Experts recommend that protein stimulates a growth hormone that helps the body break down excess fat into energy. It is also more filling. Therefore, serve eggs, plant protein—such as pulses (all types of dals like red gram, black gram, etc.) and legumes (channa, rajma, horse gram, etc.), fish, and lean meat like chicken. For milk protein, go for low-fat yoghurt, butter, cheese, non-processed cheese, margarine, etc.
Meal Plans
Avoid long gaps between meals. An empty stomach for long hours leads to gorging during meals. Studies recommend that three small meals and two small snacks daily are ideal.
Daily Exercises/Sports
Exercise or some sports activity for at least 60 minutes daily is recommended. Start with 15-20 minutes daily and increase the duration gradually. Make it entertaining by including your child’s peers or organizing dance and music sessions, running with a pet dog, a family swimming session, etc. This will encourage the child to participate enthusiastically. Some of the good exercises for kids to lose weight are:
- Gymming
- Swimming
- Cycling
- Dancing
- Running
- Roller-skating
- Aerobics
- Any sports after school
Understand Fat Facts
All fats aren’t harmful. Healthy fats are required by the body to create cell membranes. Eliminating fat at random can impact your kid’s immune system, nervous system, and overall health. They must consume fats like unsaturated oils (olive, canola, soybean, etc.), salmon, anchovy, almonds, sesame seeds, pumpkin, flax, etc. Fats also slow down digestion and keep the stomach full for longer hours.
Make it a Family Affair
When it comes to getting active, there’s nothing like a little friendly competition to get everyone moving. Whether it’s a game of tag in the backyard, a family hike, or a bike ride through the neighbourhood, make exercise a part of your family’s routine. Plus, it’s a great way to bond and create memories together.
Get Creative in the Kitchen
Cooking meals at home can be a fun way to bond with your child while teaching them about healthy eating. Try out new recipes together, experiment with different ingredients, and get creative with your cooking. Who knows, you might discover a new family favourite!
Lead by Example
As a parent, you’re your child’s biggest role model. If you want your child to develop healthy habits, it’s important to lead by example. Make healthy eating and exercise a priority in your life, and involve your child in healthy habits. When your child sees you making healthy choices, they’re more likely to follow suit.
Common Weight Loss Mistakes
Children’s weight loss can be a concerning topic, but it’s also a delicate situation that is tricky, so be sensitive, mindful, and patient while talking and communicating with your kids. They are still developing thoughts and emotions toward their bodies, and mindless pushing toward weight loss can negatively impact that. So, while kids’ weight loss is concerning, your child’s emotions are equally important. Here are some common mistakes to avoid while doing this.
One Size Doesn’t Fit All
Not every weight loss plan works for everyone, especially children. It’s important to consult a professional for tailored advice.
Blaming and Shaming
Calling your kid “chubby” or “lazy” can be hurtful and demotivating. Encouragement and positive reinforcement work better in the long run. Instead of blaming or shaming a child for their weight, it is important to provide support, encouragement, and guidance. Focus on positive reinforcement and celebrate their progress, no matter how small it may be. Above all, avoid negative or critical language and make sure your child feels loved and supported.
Overeating Healthy Foods
Munching on unhealthy snacks is a common trap for kids (and adults!) looking to shed pounds. Opt for healthier alternatives like fruits and veggies. While eating healthy foods like fruits and vegetables is important, too much of a good thing can still lead to weight gain. Help your child understand portion sizes and encourage them to listen to their body when they feel full.
Setting Unrealistic Goals
Losing weight takes time, and your child needs to set realistic goals that they can achieve. Help your child set small, achievable goals and celebrate their progress along the way. Remember, slow and steady wins the race. Weight loss is gradual, and crash diets or extreme workout routines can do more harm than good. Patience and consistency are key.
Doing it All Alone
Losing weight alone can be challenging and overwhelming for anyone, especially children. Weight loss is easier when you have support and accountability. Involve your family and friends in healthy lifestyle choices and celebrate small victories together. When children have a support system, they are more likely to stick to their healthy habits and make progress toward their weight loss goals.
Dos and Don’ts
There are a few things that you should keep in mind during your kid’s weight loss program:
Dos
- Inculcate healthy habits: Daily exercises, binge eating unhealthy foods, and not eating meals while watching TV to avoid overeating.
- Be supportive: Studies suggest that less sugar increases stress hormones and makes the kid cranky. Reward the child for weight loss achievements with a movie show, a toy, etc. However, do not reward them with their favourite food.
- Add errands to their daily schedule: Encourage them to take the stairs rather than the lift, walk to a nearby kid’s activity zone rather than take the car, etc. Make activities fun-filled with boot camps, nature walks, etc.
- Reduce food portions: Do not eliminate meals. A researcher at Pennington Biomedical Research Center in Baton Rouge suggests that it’s not what you eat but the quantity that matters when trying to lose weight.
- Substitute unhealthy foods with healthy homemade snacks: Sprouts, salads, baked (not fried) papad, ragi dosa, grilled chicken strips, makhanas, etc. Sliced and diced carrots, cucumber, grapes, strawberries, watermelon, etc., can be healthier finger food.
Don’ts
- Don’t make unrealistic plans: If your child likes eating something against the weight loss plan, don’t eliminate it. That may stress the child and add to their weight. Do it gradually. Also, set an attainable weight loss goal. A good recommended rate is one pound (Approx 0.453592 kg) of weight loss per week.
- Limit screen time: Do not allow kids to watch TV, play video games, and stay on the couch for hours. Ideally, restrict it to one to two hours a day.
- Don’t make a kids-only diet: Work as a team. Include family and friends. You can stick to foods that are beneficial to you. Set an example for the child to keep them motivated. You could also throw a birthday party with healthy snacks and set the trend.
- Don’t give up: Tell the child things won’t change overnight.
- Don’t rush: Do not go for a fast-track weight loss program. It can do more harm than good.
Dangers of Fast Weight Loss for Kids
To begin with, approach the subject of weight loss with care and sensitivity. It should be an open dialogue that addresses the child’s weight-related concerns and insecurities. It is seen that many kids, especially girls, try to experiment with weight loss on their own. This could be unscientific and harmful. Watch out for that and educate them.
Please note that your kid may have some underlying health condition causing weight gain, like Cushing’s syndrome, hypothyroidism, medication side effects, etc. Please consult your paediatrician before you begin your weight loss journey.
Conclusion
Weight loss for kids is a delicate and important task that must be approached with care, understanding, and professional guidance. Following a balanced diet, encouraging regular physical activity, and fostering a supportive environment can help your child achieve a healthy weight. Remember, the goal is to promote overall health and well-being, not just weight loss.
FAQs
1. How can I tell if my child has a weight problem?
Consult your paediatrician to check your child’s Body Mass Index (BMI), which measures their weight against height, gender, and age.
2. How many calories should my child consume daily?
The number of calories a child needs varies according to age, gender, BMI, and activity level. Consult a dietitian for personalized advice.
3. What types of exercises are best for kids?
Exercises like gymming, swimming, cycling, dancing, running, roller-skating, aerobics, and any after-school sports are beneficial.
4. Can my child have some junk food occasionally?
Yes, occasional treats are fine. The key is moderation and ensuring they have a balanced diet overall.
5. How do I encourage my child to be more active?
Make physical activity fun and a family affair. Encourage kids to engage in activities like hiking, biking, and sports and involve their friends to make it more enjoyable.