The key to shedding pounds
is the choice of hunger-fighting foods.
If your child is obese or
overweight it is one of the greatest things you can ever do him now and in the
future to help him get to a healthy weight. But what exactly is the best way to
do it? In general, that depends on the age of your child.
There's no one number on
the scale that children need to hit in order to be safe. The right range
depends on how tall, gender and age they are. In fact, most kids shouldn't
actually lose weight — they should just keep it growing taller or putting on
pounds more slowly.
When children are very
young, you're responsible for their routine. Make sure that your child's day
includes plenty of time — at least 60 minutes — to be active, whether it's
climbing the park's jungle gym, playing backyard tags or jumping around in the
living room. He need not get all of his exercise at once. Short outbursts of
activity that add up to an hour throughout the day are just fine.
Offer him a variety of
nutritious choices at meal and snack times. With just a few easy steps your
child and the whole family can eat healthier some include:
Avoid Carbs with Starchy
If your child had a bagel
for breakfast this morning, consuming a bowl of sugar wouldn't be any more
nutritious. That's because, soon after
you ingest them, most starchy carbohydrates like bread, white rice, and
potatoes turn into glucose. Instead, starting the day with eggs or another
protein source will not only help your child feel fuller but will also help
them lose weight.
Children who are
overweight are more likely to develop type 2 diabetes, and by age 30 may
experience kidney failure and amputations. Ironically, over the last few
decades our focus has been on low-fat eating — and the subsequent boom in
high-carb meals and snacks.
Tips
on nutrition
Glycemic
load is crucial.
This is the measurement of
how quickly a carbohydrate-containing food converts into glucose. Studies have
shown that when a child eats a high-glycemic meal, his blood-glucose rises and
then falls, leaving him even more hungry. It takes longer for a low-glycemic
meal to digest so that a child's blood sugar remains stable and he can remain
full longer. Low-glycemic carbs generally have more fibre, and are less
processed.
Hard Explanations why you are not losing weight
Select lots (but not all) of veggies and fruits.
No surprise here: the
product should be stacked. But corn and potatoes have a high glycemic index,
and certain tropical fruits, including bananas and pineapple, are more likely
to lead to weight gain than apples, grapes, oranges, cantaloupe, kiwi, or
berries.
In most meals and snacks, try including protein.
Besides being filled,
protein stimulates the release of a hormone which helps the body release stored
fat for energy use.
Biggest Myths About Weight Loss
Fat is not the enemy always.
Good fats such as unsaturated oils, nut
butters and avocado slow digestion, allowing fruit, vegetables and whole grains
even more satisfying. In addition, fat is essential to health as cell membranes
need to be made in the body. Your child consumes the types of fat that affect
his or her immune system, nervous system and overall health.
Also Read How to Lose Weight Safely and hold it off
Avoid foods your grandparents would not have been able to recognize.
Fake foods (think chicken
nuggets, fruit roll-ups, cheese puffs, and other highly processed products not
resembling anything in nature) are rarely healthy choices. Look for the
least-processed choices when choosing grains, such as stone-ground wheat bread,
steel-cut oatmeal, and brown rice.
Food, too, can influence behavior.
There is a surge in the
stress hormone adrenaline when your child's blood sugar drops soon after a
high-glycemic meal. That could make them cranky, irritable or incapable of
concentrating in lesson.
Also Read Powerful Benefits of Regular Exercise
Children should not feel sidelined or deprived.
Because of its weight you
do not want your child to feel singled out. Talk to the entire family about the
importance of having healthy choices. And remember: The children are copying
the habits of their parents. That means you need to do it too, if you want your
child to eat more vegetables or get more exercise.
Exercises To Help You Lose Weight Anywhere
No parent wants to get a diet on their child. But if the entire family is focused on low-glycemic diets, one child who has a problem with weight does not feel singled out. By helping him focus on the quality of his food instead of the quantity he eats, he can eat until he feels satisfied and loses weight.
Foods which fill you up
Shift the balance to low-
or medium-glycemic loaded carbohydrates, and cut back on high ones. Examples
include:
HIGH: Corn, potatoes, white rice, French
fries, chips, juice, jam, sweetened yogurt, most bread, pancakes, waffles,
pizza, popcorn, pretzels, taco shells, quick-cooking oatmeal, most cereal,
frozen yogurt.
MEDIUM: Pineapple, sweet potatoes, banana,
dried fruit, applesauce, sweetened peanut butter, pasta, high-fiber cereal,
stone-ground bread, brown rice, ice cream.
LOW: Broccoli, carrots, avocado, apples,
berries, beans, steel-cut oatmeal, hummus, nuts, unsweetened peanut butter,
plain yogurt (add honey and fruit), milk, cheese.
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