Courtesy Family Food Fitness
Helping your family develop nutritious eating patterns that they can stick to throughout life is more important than a diet. Family involvement teaches everyone healthful habits and does not single out the overweight child.
Your Attitude Makes A Difference
Let your child know that he/she is okay whatever he/she weighs. How children feel about themselves often revolves around how their parents feel about them. If you disapprove of your child because of his/her weight, he may begin to believe that you will approve of or accept him/her only if he/she is thinner.
Do not treat your children differently because of weight. Treat him/her as you would if he/she were not overweight. Do not control his/her food to help them lose weight because this could cause a preoccupation with food and lead to overeating. Your child should still be allowed to regulate how much he/she eats.
Talk With Your Child
Talking with your child about weight can open the lines of communication between the two of you. This can allow him/her to express feelings that he may not have told anyone else. Perhaps he/she is teased at school. Maybe he or she doesn't do well in sports and is usually chosen last for teams. Or he/she may be embarrassed because he has trouble fitting into his/her clothes. All of these are frustrating and painful issues common among overweight children. If your child shares his/her feelings with you, listen to them. Acknowledge that his feelings are real, frustrating, and that they may be very painful.
After your child has shared how he feels, encourage him/her to share their feelings on this subject whenever they arise. Let them know that you are available to listen whenever he/she wishes to talk. Explain to him/her that people come in all different sizes and shapes. Reassure him that you will accept him/her and love them no matter what their size is.
Most likely you child knows better than anyone else that he/she is overweight. By the age of 6, children are aware of who is thin and who is overweight. Because of this, the overweight child needs support, acceptance, reassurance, and encouragement from his parents.
Next, let them know that you will not be putting him/her on a restricted diet. Restricted diets can send the message to your child that you're not happy with their size, and that he/she will be more acceptable to you when he/she is thinner. Your child may see this as rejection.
Children are good learners, and they learn best from example. Teach your child some habits that will help keep him healthy for the rest of their lives. For instance, by being active or exercising regularly yourself, you will be teaching you child that exercise is an important part of good health and weight control. If your child sees that you are physically active and have fun as well, he/she will be more likely to be active too. Plan family activities that will give everyone exercise; for example biking, hiking, tennis or swimming.
Set Realistic Goals
The goal is to slow the rate of weight gain, allowing your child to grow into their weight. This may occur in 6 months or it may take a year or longer, depending on your child's weight and when his/her growth spurt takes place.
Recognize that changes occur slowly
Be patient. It can be difficult to change eating habits that have developed over years. Set your sights on what is possible, not on what you think is perfect.
Change menus gradually
Introduce one new dish or type of food at a time. If you've been serving hot dogs and french fries a few nights a week, a menu of chicken and baked potatoes or broiled fish and carrots may look dreadful to your child.
Set yourself up for success
Decide on a few specific changes that you can make and then set realistic goals.
Plan for introducing gradual changes to family menu
- Plan snacks of fresh fruit, fruit canned in its own juice, yogurt, or cereal with milk, instead of cookies or candy.
- Set specific times for snacks. Start some type of physical activity such as playing outside for at least 15 minutes, three to five times a week.
- Eat snacks in only one place, and increase physical activity to between 15 and 30 minutes.
