File Name: lose weight have more energy and be happier in 10 days .zip
As a parent, few things are cuter than your full-cheeked baby or the chubby knees of your toddler. For some children, however, that adorable baby fat may turn into a health concern. Today, nearly one out of four children and teens in developed countries are overweight or obese.
Those extra pounds put kids at risk for developing serious health problems, including diabetes, heart disease, and asthma.
Childhood obesity also takes an emotional toll. Overweight children often have trouble keeping up with other kids and joining in sports and activities. Other kids may tease and exclude them, leading to low self-esteem, negative body image, and even depression. Children grow at different rates at different times, so it is not always easy to tell if a child is overweight. Body mass index BMI uses height and weight measurements to estimate how much body fat a child has. However, while BMI is usually a good indicator, it is NOT a perfect measure of body fat and can even be misleading at times when children are experiencing periods of rapid growth.
If your child registers a high BMI-for-age measurement, your doctor may need to perform further assessments and screenings to determine if excess fat is a problem. Understanding how children become overweight in the first place is an important step toward breaking the cycle. Most cases of childhood obesity are caused by eating too much and exercising too little.
Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, it can result in weight gain. Most kids can maintain a healthy weight if they eat right and exercise. The goal should be to slow or stop weight gain, allowing your child to grow into their ideal weight. The majority of children who are overweight at any time during the preschool or elementary school are still overweight as they enter their teens.
Most kids do not outgrow the problem. Healthy habits start at home. The best way to fight or prevent childhood obesity and weight problems is to get the whole family on a healthier track.
Making better food choices and becoming more active will benefit everyone, regardless of weight. Spending time with your kids—talking about their day, playing, reading, cooking—can supply them with the self-esteem boost they may need to make positive changes. What you eat. Tell your child about the healthy food you are eating, while you are eating it. Want a bite? When you cook. Cook healthily in front of your children. Better yet, give them an age-appropriate job in the kitchen.
How you move. Exercise in some way every day. Be authentic—do things you enjoy. Your free time. Avoid the television or too much computer time. Kids are much less likely to turn screens on if they are off and you are doing something they can get involved in. Instead, start by making small, gradual steps towards healthy eating —like adding a salad to dinner every night or swapping out French fries for steamed vegetables—rather than one big drastic switch.
As small changes become habit, you can continue to add more healthy choices. Eat the rainbow. Serve and encourage consumption of a wide variety of fruits and vegetables. This should include red beets, tomatoes , orange carrots, squash , yellow potatoes, bananas , green lettuce, broccoli and so on—just like eating a rainbow.
Make breakfast a priority. Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. Look for hidden sugar. Reducing the amount of candy and desserts you and your child eat is only part of the battle. Sugar is also hidden in foods as diverse as bread, canned soups, pasta sauce, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. The body gets all it needs from sugar naturally occurring in food—so anything added amounts to nothing but a lot of empty calories.
Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Schedule regular meal times. The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it.
Not all fats contribute to weight gain. While trans fats have been effectively outlawed in the U. Choose saturated fat wisely. Focus on the source of saturated fats consumed: A glass of whole milk or natural cheese rather than a hot dog, donut, or pastry, for example, or grilled chicken or fish instead of fried chicken.
Add more healthy fats that can help a child control blood sugar and avoid diabetes. Your home is where your child most likely eats the majority of meals and snacks, so it is vital that your kitchen is stocked with healthy choices. Instead, limit the cookies, candies, and baked goods your child eats and introduce fruit-based snacks and desserts instead. Limit juice, soda, and coffee drinks. Soft drinks are loaded with sugar and shakes and coffee drinks can be just as bad. Keep snacks small.
Limit them to to calories. Go for reduced-sugar options. Focus on fruit. Keep a bowl of fruit out for your children to snack on—kids love satsuma or tangerine oranges. And offer fruit as a sweet treat—frozen juice bars, fruit smoothies, strawberries and a dollop of whipped cream, fresh fruit added to plain yogurt, or sliced apples with peanut butter.
Experiment with herbs and spices. Use sweet-tasting herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories. Learn what a regular portion size looks like. The portion sizes that you and your family are used to eating may be equal to two or three true servings. To keep calories in check, try to limit portions to the size of your fist. Read food labels. Information about serving size and calories can be found on the backs of packaging. You may be surprised at how small the recommended portions are or how many calories are in the dish.
Use smaller dishes. Dish up in the kitchen. To minimize the temptation of second and third helpings, serve food on individual plates, instead of putting the serving dishes on the table.
Divide food from large packages into smaller containers. The larger the package of potato chips, for example, the more people tend to eat without realizing it. Cut up high-calorie treats such as cheese, pizza, or chocolate into smaller pieces—and offer your child fewer pieces. Downsize orders. Order half-orders or a medium size instead of a large. Children who sit too much and move too little are at the highest risk for becoming overweight.
Kids need an hour of exercise a day for optimum health. It used to be commonplace to find children running around and playing in the streets of their neighborhoods, naturally expending energy and getting exercise. Play active indoor games. Put the remote away and organize some active indoor games. You can play tag perhaps crawling tag, so that you keep messes to a minimum , hide-and-seek, or Simon Says think jumping jacks and stretches. Try activity-based video games , such as those from Wii and Kinect which are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis.
Once your child gains in confidence, get away from the screen and play the real thing outside. Get active outside with your child. Take a walk together, bike around the neighborhood, explore a local park, visit a playground, or play in the yard.
If it makes sense for your neighborhood and schedule, walk to and from activities and school. Do chores together. Mopping, sweeping, taking out trash, dusting or vacuuming burns a surprising number of calories. Enroll children in after school sports or other activities. If your budget allows, sign your child up to play a sport or get involved in an activity where they are physically active.
Sometimes having a goal in mind can motivate even the most reluctant exercisers. Be sure to celebrate when you accomplish this feat. Remember how important it is for you to be a positive role model—so you may have to cut down on your own viewing habits, too.
As a parent, few things are cuter than your full-cheeked baby or the chubby knees of your toddler. For some children, however, that adorable baby fat may turn into a health concern. Today, nearly one out of four children and teens in developed countries are overweight or obese. Those extra pounds put kids at risk for developing serious health problems, including diabetes, heart disease, and asthma. Childhood obesity also takes an emotional toll.
Healthy eating is important at any age, but becomes even more so as we reach midlife and beyond. As well as keeping your body healthy, eating well can also be the key to a positive outlook and staying emotionally balanced. Rather, it should be all about enjoying fresh, tasty food, wholesome ingredients, and eating in the company of friends and family.
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