Diet Plans For Older Kids And Teens

The number of teens who are overweight in the US is increasing at an alarming rate. If something is not done now to help them, then most of these teens will grow up to become overweight adults. They will also be at a higher risk for many more medical conditions, such as high blood pressure, high cholesterol, diabetes, and even sleep apnea.

During the teenage years, kids are especially aware of their bodies. They are feeling very self-conscious and fear judgment from their peers, so as parents we want to be especially sensitive to their sense of self esteem. Some ways that we can help instill a healthy sense of self esteem in our children while also helping them loose weight are, never telling them that they are fat, not pitting them on overly restrictive diets, don’t make them skip meals or go without snacks when they are hungry, and don’t draw too much attention to the fact that they are overweight. Also, make sure that your child knows that you love them no matter what size they are. Tell them that how much a person weighs does not determine their worth. While the objective is to help your child reach a healthy weight, we must not lose sight of the more important goal of maintaining a healthy self image.

If you are unsure whether your teen is overweight, you can use our Body Mass Index (BMI) calculator to help you. A combination of regular exercise and healthy eating will help get your teen’s weight under control. Just like adults, children should be consuming a certain number of calories each day, as well as doing some type of daily exercise. Use the chart below to determine the proper number of calories your child should consume each day:

 

Of course these figures are only estimates, depending on your child’s metabolism, they may need more or less calories each day. Any extra calories that your child consumes will be converted into fat and stored. Equally, when your child takes in less calories than their body requires, then their bodies can start to burn that body fat.

Energy Stored (Fat) = Energy In – Energy Used

So in order for weight loss to occur, we need to help our children learn to eat fewer calories each day and exercise. Many fun activities can count as exercise, such as swimming, bike riding, running, walking, jogging, roller blading, etc. Help your child find an activity that they enjoy, or better yet, get the whole family involved. Go on a bike ride together, or play a game of soccer or softball; find whatever works for your family.

Just as it is difficult for us as adults to stay motivated, it will be difficult for our teens to stay motivated as well. You can help your child stay motivated by making healthy meals for them at home and by encouraging them to exercise daily. Once they start to see that the whole family is involved and everyone is making lifestyle changes then it will be easier for them to get excited about it. Then, once your teen starts to see some results (clothes fitting better, increased energy, weight loss) they will be even more motivated to continue.

Get Them Started:

• The first step in weight loss is just to simply stop gaining weight. Once your child does this, then they can begin to lose any weight that they need to. Do this by decreasing your child’s calorie consumption by about 500 fewer calories every day. In addition to this, start encouraging them to get active and exercise, or better yet do it with them.


• Another key to weight loss is to help your child change any habits that may be contributing to their weight problems. Start limiting television (includes video games and computer time) to 1-2 hours per day.


• Limit snacking. Your child needs to eat 3 well-balanced meals each day and 2 healthy snacks.


• Discourage skipping meals. This will only make your child more hungry.


• Teach your teen to drink 4-6 glasses of water every day, especially before meals because water will help them to feel full sooner.


• Encourage your child to keep a journal. Tell them to keep track of what types of foods they are eating, how much exercise and activity they are doing daily. Encourage them to set goals, and also tell them to write down how they are feeling about their bodies and about themselves.


• Don’t make your child count all of the calories that they consume, but start teaching them to read nutrition labels. Teach them to choose foods that are low in calories as well as fat.


• Teach your child to limit their portion sizes. Portions have gotten way bigger than they should be, and by limiting portions, a lot of your child’s problem might be taken care of right away.


• Teach your child to eat at the table instead of in front of the TV. This will help them avoid distraction, and they will be less likely to overeat.


• Exercise! Exercise! Exercise! Encourage your child to get involved in an extracurricular sport at school or in the community. Encourage them to take the stairs instead of the elevator. Park further from the store so that you have to walk a ways to and from your car. Regular exercise for 20-30 minutes 3-4 times each week is important for everyone. This can be almost anything, playing volleyball, walking, jogging, tennis, swimming, etc.


• Allow your child to have special foods or desserts in moderation and on special occasions.


• Don’t do any fad diets, diet pills, liquid diets, etc. They rarely work, can have bad side effects, and will only discourage your child.


• Call your pediatrician before you begin any program, then if your child continues to gain weight, or if this new plan is affecting their self-esteem. Consider seeing a nutritionist for help.