The cornerstones of a weight control plan are physical activity and diet management.

Old habits and

attitudes-yours and your children's-need to change. The sooner a plan is put in place, the better; it is
much easier to change habits in children than in adults.

Physical activity

The single best thing you can do is restrict the amount of time your child spends watching TV,
sitting at the computer, or playing video games. These activities burn few calories and encourage
snacking. The U.S. Surgeon General recommends moderate physical activity for children every day for
at least 60 minutes.

Encourage children to enjoy physical activity that burns calories and uses different muscle
groups: running games, swimming, skating, riding a bicycle. The most effective activities raise the
heart rate moderately and cause mild sweating; the child should not become exhausted, overheated,
or severely short of breath.

Allow each child to try different activities to find those that he or she enjoys.

The goal is to participate in continuous, moderately strenuous activity for at least 30 minutes
every day.

Be a role model for your children. If they see you being active and having fun, they are more
likely to be active and stay active into adulthood.

Plan family activities so that everyone can get some exercise and have fun. Walk, dance, or bike
together.

Encourage your children to get involved in sports at school or in the community.

Don't force children to take part in activities they find uncomfortable or embarrassing.

Whatever activities your children become involved in should be appropriate for their ages and
development. Make sure children understand basic safety rules. Make sure they have plenty of water
to drink to replace fluid lost by sweating.

Diet management

 First, educate yourself about your children's nutritional needs. Use what you learn to help your
children learn a healthy attitude about eating.

 If you are unsure about selecting and preparing foods for a healthy diet, tell your healthcare
provider. He or she can make recommendations or refer you to a nutritionist.

 Involve your children in food shopping and meal preparation.

 Don't dictate exactly what your children eat. Children should help choose what they eat and how
much.
 Offer your children a variety of foods, including sweets and snack foods. All foods have a place
in a healthy diet, even foods high in fat and calories-as long as they are eaten occasionally and in
moderation. Familiarize yourself with appropriate serving sizes.

 Encourage your children to eat slowly. This helps them recognize the feeling of fullness and stop
eating when they are full.

 The family should eat together whenever possible. Make meals a pleasant time for conversation
and sharing the events of the day.

 Don't forbid snacks. While continuous snacking contributes to weight gain, planned snacks are
part of a healthy diet for children. A nutritious and tasty snack after school will give children the energy
they need for homework, sports, and play until supper.

 Identify high-risk situations such as having too many high-calorie foods in the house or watching
television during meal times. With the distraction of television, many people overeat.

 Don't deprive your child of occasional treats like chips, cake, and ice cream, especially at parties
and other social events.

Meal and snack suggestions

 Most of your diet should be whole grains, fruits, and vegetables. Serve a variety of green, red,
yellow, brown, and orange vegetables, fresh fruits, and whole-grain bread, pasta, and rice.

 Eat two or three servings of low-fat (1% milk) or nonfat dairy products every day.

 A healthy diet also includes two to three servings of foods from the meat and beans group. This
includes lean meat, poultry, fish, cooked dry beans, eggs, and nuts.

 Limit fats to no more than 25%-30% of total calories.

o Switch to low-fat (1% milk) or nonfat dairy products if you now use whole-fat dairy
foods.

o Trim all fat off meat and remove skin from poultry.

o Choose low-fat or fat-free breads and cereals.

o Avoid fried foods.

o Choose low-fat and tasty snack foods

 Fruit, fresh or dried

 Low-fat or nonfat yogurt or cheese

 Nuts or sunflower or pumpkin seeds

  Whole-grain breads, crackers, or rice cakes spread with a fruit spread or
peanut butter

 Frozen desserts such as frozen yogurt, fruit sorbet, popsicles, and fruit juice
bars
 
o Do not limit fat in children younger than two years of age.

o Select snacks for young children carefully to avoid choking hazards

Next Steps

Follow-up

Parents need to develop good habits of their own to help their children maintain a healthy weight.

 Don't make your child eat when he or she isn't hungry.

 Don't insist that your child finish a meal.

 Don't rush meal time. In general, you eat more when you eat quickly.

 Don't use food to comfort or reward.

 Don't offer dessert as a reward for finishing a meal.

 Offer your child a healthy, balanced diet that includes a variety of foods. No more than 30% of
calories should come from fats. The American Heart Association guidelines (see below) are
appropriate for most children.

 Switch your child from whole milk to 2% milk at age two years. If she or he is overweight, switch
to 1% milk. In early childhood, skim milk should only be substituted following a doctor's
recommendation.

 Don't eat at fast-food restaurants more than once a week.

 Make sure meals outside the home, such as school lunches, are balanced.

 Offer your child water to quench thirst. Avoid away from soda and other sugary drinks.

 Limit your child's time watching television and playing computer and video games.

 Encourage your child to do something active, like riding a bicycle, jumping rope, or playing ball.
Better yet, bicycle or play ball with your child.

 Teach your child good eating and exercise habits now.

American Heart Association Dietary Guidelines for Healthy Children and Families
  Achieve adequate nutrition by eating a wide variety of foods.

 Eat adequate energy (calories) to support growth and development and reach a healthy body
weight.

 Recommended average daily fat intake

o Saturated fat - 7%-10% of total calories

o Total fat - Limit to 25%-30% of total calories

o Cholesterol - Less than 300 mg per day

These guidelines apply to adults and children older than two years of age.

These measures should be applied to everyone in the family, not just children who are already overweight
or obese.

Parents should focus on building self-esteem and coping with emotional distress

Weight Loss and Control (cont.)

IN THIS ARTICLE
 Weight Loss and Control Overview
 Nutrition 101
 How to Lose Weight
 Eating Less
 Healthy Meals for Weight Loss
 Increasing Your Activity Level
 Changing Your Habits and Staying Motivated
 Diet Plans: Beware
 For More Information
 Web Links
 Synonyms and Keywords
 Authors and Editors

How to Lose Weight

For most people who are overweight or obese, the safest and most effective way to lose weight is to eat
less and exercise more. If you eat less and exercise more, you will lose weight. Simple as that. There are
no magic pills. Diets that sound too good to be true are just that.

Effective weight loss plans include several parts. You will find tips for achieving these goals in the next
sections.

 Eating less: Unless you eat fewer calories than your body uses, you will not lose weight.
 Physical activity: Any good diet plan will include physical activity. Physical activity burns calories
and is one less opportunity to eat during the day. You should exercise for at least 30 minutes, 5 times
a week. Regular exercise also has many other health benefits.

 Change in habits and attitudes: Most people have enough willpower to lose weight for a few
weeks. To lose enough weight to improve your health and keep it off, you will need to change the way
you think about food and exercise. As you eat, try to understand some of the hidden reasons you eat.
You can learn to spot situations in which you overeat and head off the overeating. You can learn to
enjoy eating less and being active.

 Support: Many people find that enlisting friends, family, and coworkers for support is helpful in
losing weight. Others prefer groups such as Weight Watchers or Take Off Pounds Sensibly (TOPS) to
keep them motivated. The important thing is to seek the support you need to achieve your goals.

Drastic changes in eating habits, such as not eating at all (fasting), are usually unsuccessful. Eating too
few calories causes your metabolism to slow down, meaning the body burns fewer calories.
Don't believe claims about losing weight while you sleep or watch TV, or plans that claim to cause weight
loss without dieting or exercise. Such gimmicks just don't work. They may even be unsafe or unhealthy.

Of special interest to women who have gained weight during pregnancy is that breastfeeding helps you
shed some extra pounds. It is good for your baby too.