If you prefer working in feet and inches, you can divide the child’s weight in pounds by their height in inches squared and then multiply it by 703. You can also use an online BMI calculator, but make sure it is specifically for children and teenagers— such as the one here: https://www. cdc. gov/healthyweight/bmi/calculator. html — and not for adults. Simply fill in the required information on size, weight, age and all other fields. Then press calculate. Download charts that show BMI-for-age. Go to the Centre for Disease Control and Prevention, and search BMI-for-age. You will see charts that are available for free to download for both boys and girls. Compare your child’s BMI to what is normal for their age, height, and sex. A child whose BMI is equal to or greater than the 5th percentile and less than the 85th percentile is considered a healthy weight for their age. Most pediatricians also measure and track BMI at regular check-ups and can provide you with the information and/or charts.
Your doctor may use one or more methods to measure body fat, alongside the body mass index, to determine whether or not your child is overweight.
If the child is under nine years of age, make changes to the family diet as a whole. You don’t need to talk to your child. Rather, change what the family eats. If your child is 10 or older, you may want to talk to them directly about food and weight. They will likely already be thinking about these topics so now is the time for open dialogue. You must still make changes as a family, however, even for older children.
For example, if you see your child make a healthy salad for lunch, you might say: “That looks both healthy and delicious. It is great to see you figuring out recipes that work for you. You’ll have to teach me how to make it!”
For example, if you pick your child up from school and you notice their weight in comparison to their peers, try to avoid making negative comments. Avoid saying things like, “Wow, you really have put on some pounds these last few months!” These kinds of negative statements harm your child’s self-esteem.
Avoid equating looks to health. Some Olympic athletes are very heavy, and some thin people have bad habits. If your child is heavy, let them look at pictures of athletes who are heavy too. This shows them that people who look like them can get fit and make healthy choices.
Discuss food preparation with your child. For instance, you might bring them to the grocery store and talk about the different options for weekly meals. Talk to your child about healthy recipes. Ask your child, “How do you think we could make this recipe a little bit healthier?” If you raise the issue in this manner, it shifts the focus from their body to a common recipe.
Feed your children fruits, vegetables, legumes and whole grains. Children who eat fruits, vegetables, whole grains, and legumes will grow up healthier and live longer. Base your diet on plant foods as opposed to animal products. While you don’t want the emphasis to be on animal products, it is still important to include lean proteins in your family’s diet. Prepare lean cuts of meat (such as white-meat, skinless poultry) and choose low-fat dairy products. Talk to your doctor or a dietitian if you need help planning a healthy diet for your child and family.
It will be easier to make the changes when everyone is involved, including you, and when everyone understands the importance of dietary change. It can be hard to change old habits, so stick with it until the new, healthier habits feel normal. Be fair. Don’t subject one child to tougher standards than another child, or they will resent you.
Be mindful of juice purchases. Some juices have a lot of added sugar, which isn’t a good choice. Look for 100% juice, if any.
Visit the local park or swimming pool. Dance to music. Take walks around the neighborhood. Go for family bike rides. Play backyard sports.
Extroverted children may prefer group sports, while introverted children might like one-on-one or individual activities. Don’t keep score if it stresses out your child. Some kids find it more fun to play without keeping track of who is winning. Children, especially heavy children, may get bullied in organized sports. If your child has an awful time, they might start hating exercise altogether. Listen to your child, and take them seriously if they say they’re being bullied or they want to quit.
Video games like Dance Dance Revolution Indoor trampolines Balls for sports (kickballs, basketballs, baseballs and bats; department stores sell cheap colorful balls that work for different sports) Scooters/skateboards (with the appropriate safety gear) Step counters (challenge them to beat a certain number)
Sign your children up for sports teams, if they’re interested. Sign your children up for swimming lessons.
