my son is over wieght does anyone know of diet plans for kids?

Answer 1

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.

Children normally need a certain number of calories each day (energy allowance) that their bodies use as energy for normal daily activities (walking, breathing, etc.). This ranges for boys 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. For girls the ranges are from 2000 calories for a 7-10 year old, to 2200 calories for an 11-18 year old. These are only estimates and some children need more (fast metabolism) or less (slow metabolism) of an energy allowance for daily activities.

If a child consumes more food and calories than is required by their energy allowance, than those excess calories are converted to fat for storage. Conversely, if a child consumes less food and calories than is required by their energy allowance, than their body fat is converted to energy for the needed calories.

Energy Stored (Fat) = Energy In – Energy Used

You can lose weight by either dieting (eating fewer calories each day) or by exercising, so that your body needs more energy and uses up more calories. Either way, body fat will be burned and converted to energy and you will lose weight.

Motivation
It is easier for your child to lose weight if he is motivated to do so. But even without motivation you can still help your child to lose weight by making healthy choices for his meals at home and encouraging regular exercise and physical activity.

You can help him to become more motivated by getting actively involved in the process of eating healthier and exercising regularly. It may also help to use lots of praise and simple rewards for when your child is eating well and is being physically active. And avoid putting your child down or nagging too much when he isn't motivated.

Goals
The first goal of weight management in kids should be to stop weight gain and maintain normal growth in height. This way they can ‘grow into' their weight. We will begin doing this by having your child eat healthier (about 500 fewer calories each day) and begin a program of regular exercise and physical activity.
Once your child has stopped gaining weight and is on a regular program of dieting and exercising, you can set further goals of slow weight loss (about a 10% reduction at a time) if necessary.

Behavior Modification
It is important to modify the behaviors that led your child to become overweight and prevent weight loss, including:

* Limiting Television: you should limit television viewing to about one or two hours each day (this includes playing video games or using the computer). Watching television doesn't use up many calories and it encourages eating unhealthy foods and unhealthy habits.
* Healthy Eating Habits: your child should eat three well-balanced meals of average size each day, plus two nutritious snacks. Discourage skipping of meals (especially breakfast).
* Snacks: you should limit snacks to two each day and they can include low-calorie foods, such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks, especially chips, cookies, etc.
* Drinking: you should encourage your child 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. Other drinks can include diet sodas and lowfat milk. Avoid letting your child drink regular soft drinks or fruit juices, as they are high in calories (150-170 calories per serving).
* Diet Journal: help your child to keep a weekly journal of food and beverage intake and also of the amount of time that is spent watching television, playing videogames and exercising. You can also record your child's weight each week (but do not weight your child every day).


Healthy Eating Habits
It is not necessary to count calories, but you and your child should become more educated about the foods you eat and how many calories they contain. You should begin to routinely check the nutrition label of the foods that your family is eating. You want to try and eat foods low in calories and also low in fat. Be careful of many low fat or ‘diet foods,' as they can still be high in calories even though they are low in fat.

Also, begin checking the serving size of prepared meals and snacks. A bag of chips might only have 200 calories, but you may be surprised when the serving size is only 10 chips. Eating the whole bag can easily get you over 1000 calories.

Some eating habits that will help your child lose weight include:

* Healthy Meals: your child should eat three well-balanced meals of average size each day. Serve fewer fatty foods. It is best to prepare foods that are baked, broiled or steamed, rather than fried. In addition to a small serving of lean meat, provide large servings of vegetables.
* Single Servings: Avoid serving seconds of the main course or dessert. You can eat more salad or other vegetables if still hungry.
* Desserts: serve fresh fruit as a dessert and avoid frequent eating of ice cream or cake or other high calorie foods.
* Grocery shopping: buy low-calorie and lowfat meals, snacks and desserts and buy low fat or skim milk and diet drinks. Avoid buying high calorie desserts or snacks, such as snack chips, regular soft drinks or regular ice cream.
* Eat at the table: Avoid letting your child eat meals or snacks outside of the kitchen or dining room. And no eating while watching TV.
* Avoid Fast Food: you should limit how often you allow your children to eat fast food, as it is usually high in fat and calories.


Fitness
An essential part of any weight loss or weight management program is regular fitness. Encourage your child to participate in a physical education class in school and extracurricular sports at school or in the community. Try and find physical activities that your child enjoys doing.

Some tips to increase your child's and family's physical activities include:

* Walk or ride your bike instead of driving for short distances.
* Take a walk with a friend or walk the family dog each afternoon.
* Use stairs instead of escalators or elevators, especially if you have to walk out of your way to find the stairs.
* Park your car at the end of the parking lot and walk to the entrance of the mall or grocery store.
* Encourage regular exercise for 20-30 minutes 4-5 times each week. This can include walking, jogging, swimming, bike riding, rollerblading, riding a skateboard, etc. It can also include playing a new sport, such as basketball, volleyball, tennis, soccer, etc.
* Family exercise: go for routine family walks or bike rides in the neighborhood or local park.


Be a Good Role Model
To help get your child motivated to exercise and eat more healthy, it is very important that you provide him with a healthy lifestyle that he can model his own life against. This includes having healthy eating habits and participating in a regular exercise program. Also limit how much time that the family watches television.

Protecting Self Esteem
While it is important to help your child reach a more healthy weight, it is not as important as maintaining their self-esteem. Some tips to help support your child include never telling your child that he is fat, avoid strict diets or withholding or depriving your child of food when he is hungry and don't overly nag your child about his weight or eating habits. Also, make sure your child knows that being overweight doesn't change what kind of person he is or how much you love him.

Important Reminders

* Be patient. This is a chronic problem.
* Get the whole family involved. Healthy eating habits and regular exercise should be a regular part of your family's life. It is much easier if everyone in the house follows these guidelines, than if your child has to do it alone.
* Allow your child to have special foods or desserts on special occasions.
* Avoid strict diets, fasting, and crash, liquid or fad diets. They rarely work and will discourage your child from continuing. Adult diets, such as the Atkins diet, cabbage soup diets, etc. have not been proven safe or effective dieting tools for children.
* Call your pediatrician if your child is not having some weight loss with this regimen or if it is affecting his self-esteem.
* Consider seeing a nutritionist for help with dieting, weight loss and in planning your family's diet.

Answer 2

How old is your son? The answer depends a lot on their age. Try watching the TLC show "Honey we're killing the kids!" It has some good information and ideas. It alays comes down to eating right and lots of physical activities. We have struggled with our 5 year old's weight. He is off the charts in height and even more in weight.

For diet, limit sweets to 1 or less a day and small quantities with a small chocolate instead of a bowl of ice cream. Reduce juice to a couple times a week. Lots of veggies, limit high fat foods like mac & chez and fried and fast foods.

For activites, enroll them in organized activities like soccer, swimming, karate, etc. Also, try to do physical activities as a family (walking at the mall, play grounds, soccer and sports in back yard together). Winter can be tough, our basement is unfinished so the kids can ride bikes. We took the swings off the back yard play thing and hung them up in the basement. Also, many malls now have indoor playlands in the courts which are always good for some winter exercise.

Sorry if you children are older, some of the specifics won;t apply, but definitely check out TLC.

Answer 3

I don't know how much 76 kilograms are, so I don't know what to tell you to eat for breakfast,lunch,dinner etc. But counting calories on diets is no fun. An effective way to diet is to just eat less and eat healthier. Ex. For breakfast, instead of sugary cereal or pancakes, try some oatmeal. ONE serving. It's ok to eat foods you like, such as pizza or icecream, but only a little bit. Like two slices of pizza, but no pop. For exercising, I would do 200 situps/crunches a night, plus jog/run on the treadmill for 30 minutes 3 times a week. If you do this, you will see a result in a week, guaranteed. Good luck and no cheating. If you want this to work, you have to stick with it. Be sure to drink plenty of water, also!

Answer 4

No nessaserily a diet but limit the amount of junk food and fried food and give more veggies and some fruits. give more water instead of sugary drinks and fruit juices. encourage outside play or any activity that includes physical activity and try to limit tv time. that way it doesn't seam like a diet but a life style change. Good luck !!

Answer 5

Eating right and exercising. Put your son into some sports and make sure you regulate your son's diet, which means you may have to regulate your own as well to set an example.

Answer 6

It is bad to put a child on a diet restricting their calories but I am guessing he eats too much of the wrong things. He needs a balanced diet with the right amount of calories for his size. You need to get him active so he is burning off the calories. Take him bike riding , walking , swimming etc.

Answer 7

Kids should not be placed on a traditional diet. However you can encourage your child to play outside and to not watch TV and play video games. You can watch their sugar intake and quit feeding them fast food. Encourage healthy snacks instead of chips and cookies. Have them drink milk instead of pop and 100% juice instead of sugary powered drink mixes.

Answer 8

invest in a standing desk like the ergotron workfit s 379 ergotron com or get crafty and raise your monitor and keyboard with books

Answer 9

don t save calories up to splurge on junk

Answer 10

always have vegetables on hand saute a big bag of frozen mixed vegetables in olive oil and garlic add some red pepper or turmeric for additional flavor and separate into portion sized containers for the fridge

Answer 11

swap out brown rice or quinoa yes even the new super food which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup