Fight Teenage Obesity
Overweight children are more likely to be obese children
when they grow up. Therefore, adolescence is the critical
time to stop weight gain and avoid obesity risks. While
most children should not be put on a severely restricted
diet, weight management by a combined approach of a
sensible diet and regular exercise will help to control
their weight gain.
Steps to a Healthy Weight Management and Weight
Loss
- Consult a doctor or registered dietician
Before you start trying to lose weight, talk
to a doctor, your parents, or a registered dietitian.
With their help, you can come up with a safe plan,
based on eating well and exercising. Remember that
children need a certain number of calories each day
to grow and develop normally. Any weight management
program for children should be supervised by a physician.
- Eat Healthy
Eating well does not mean dieting to lose
a few pounds. Instead, try to make healthy choices
every day:
- Eat a healthy breakfast every day.
- Avoid fast-food restaurants.
- Pay attention to the portion sizes of what you eat.
- Eat at least five servings of fruit and vegetables
a day.
- Eat when you're hungry, not when you're bored or
because you can't think of anything else to do.
- Instead of soft drinks , drink fat-free or low-fat
milk or water .
- If you want a snack, try fruits instead of processed
foods like chips and crackers, which can be loaded
with fat and calories .
- Don't eat meals or snacks while watching TV because
you'll probably end up eating more than you intend
to.
- Drink four to six glasses of water each day, especially
before meals. Water has no calories and it will help
you to feel full.
Calorie Needs for Adolescents ,Teenagers and
Children
Children normally need calories as energy for normal
daily activities (walking, breathing, etc.).The approximate
calorie-needs for boys are: from 2000 calories for a
7-10 year old, 2500 calories for an 11-14 year old,
and 3000 calories for a 15-18 year old.The approximate
calorie needs for girls are: from 2000 calories for
a 7-10 year old, to 2200 calories for an 11-18 year
old.Note: these are approximate estimates and some children
need more calories (due to a fast metabolism) or less
calories (due to a slow metabolism) for daily activities.
Stay Active
- Try to exercise 30 to 60 minutes every day.
- Walking, swimming, and stretching are all good
ways to burn calories and help you stay fit.
- Alternate activities so you do not get bored
- Limit your time watching TV or playing video games;
even reading a book burns more energy.
- Go dancing - it can burn more than 300 calories
an hour!
DON'TS
- Do not go on a crash diet. Dieting can be dangerous
because you may not get the right kinds and amounts
of nutrients, which can lead to poor growth and other
health problems.
- Diets that don't allow any fat can also be bad for
you. You should have a certain amount of fat in your
diet, up to 30% of your total calories. Although a
low-fat diet may be OK, don't go completely fat-free.
- Stay away from fad diets - even if you lose 5 pounds,
you'll just gain it back when you go back to your
usual way of eating.
- Do not eliminate entire food groups like diary products,
as you may miss out on important nutrients, like calcium.
- Do not opt for excessive caffeine - it doesn't help
you lose
weight and can cause dehydration.
- Avoid diet
pills (even the over-the-counter or herbal variety).
They can be dangerous to your health; besides, there
is no evidence that they help keep weight off over
the long term.
Involve your family
Ask your parents to help and support you and
to make dietary or lifestyle changes that might benefit
the whole family, if possible. Teenagers who have the
support of their families tend to have better results
with their weight management programs.
Keep track of progress
You must keep a food and activity journal.
Keep track of what you eat, when you exercise, and how
you feel. Changes can take time, but seeing your progress
in writing will help you stick to your plan.
You can also attend a support
group. Above all, surround yourself with friends
and family who will be there for you and help you tackle
these important changes in your life. |
