| Support: An overweight child needs the
support of his/her parents. It is very important that the parents make the child feel that
they are okay whatever their weight may be. The child knows that he is overweight and
therefore it is important that they need support and encouragement.
Involve the family:
It is important that the whole family helps the child in dealing with his weight. The
obese child should not be set apart because of his weight. Family involvement helps
everyone in the family to inculcate healthy eating habits, without ruling out the
overweight child alone.
Increase the physical activity of the family:
Regular eating habits in addition to good amount of physical activity leads to a
healthy life. Simply leading an active life will ensure that you remain fit always. Some
easy ways to increase the physical activity of your family are:
- Firstly reduce the amount of time that you and your family spend in sedentary activities
like watching TV or playing video games or chatting on the Internet.
- Try and be as active as possible, be a role model for your child, it is likely that
children will be more active if they see their family more active and having fun.
- Plan activities like swimming, dancing etc… in the family than watching TV.
- Be sensitive to your child’s needs. Do not force him into any activity that he may
be too embarrassed to do or an activity that may be difficult for him. Find him activities
that he enjoys.
The point is to make all general activities that are carried out in a more active way
and make most of the opportunities that are available to be more active.
Help your child develop good eating habits:
Children should never be placed on a restrictive diet to lose weight, unless a doctor
supervises one for medical reasons. Limiting what children eat may be harmful to their
health and interfere with their growth and development.
To promote proper growth and development and prevent overweight, parents should offer
the whole family a wide variety of foods.
If you are unsure about how to select and prepare a variety of foods for your family,
consult a physician or registered dietician for nutrition counselling.
Cut down on the amount of fat in the diet:
Making small changes to the amount of fat in your family's diet is a good way to
prevent excess weight gain in children.
Reducing fat is a good way to cut calories without depriving your child of nutrients.
Simple ways to cut the fat in your family's diet include having more of natural foods like
fruits and vegetables. Also reduce the amount of fat that is used to cook the food.
Encourage your child to eat slowly:
One of the causes of obesity is eating fast, due to which one tends to eat more. Teach
your child to chew his food well and slowly so he can detect hunger and fullness better.
Eat meals together as a family:
It is important to eat meals together and more important for mealtimes to be cheerful.
If mealtimes are unpleasant then children will tend to eat fast and leave the table quick.
Plan for snacks:
Continuous snacking may lead to overeating, but snacks that are planned at specific
times during the day can be part of a nutritious diet, without spoiling a child's appetite
at mealtimes. You should make snacks as nutritious as possible, without depriving your
child of occasional chips or cookies, especially at parties or other social events.
Discourage children from watching TV or reading while eating:
It is important to teach children to concentrate on their food while eating and to
ensure undivided attention to their meals.
Set a good example:
Children are good learners, and they learn best by example. Setting a good example for
your kids by eating a variety of foods and being physically active will teach your
children healthy lifestyle habits that they can follow for the rest of their lives.
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