Ways to combat childhood obesity
As the parent of a preteen, you will be familiar with the vast array of changes that are happening, and that many more are about to happen. Alongside these changes, an increase in weight is not uncommon. While some weight fluctuations can be attributed to growth, significant weight gain is often caused by an increase of poor, independent food choices and a decrease in activity levels.
Here are some tips on how to get your tween to deal with these challenges:
 
Encourage your child to 
One of the most common reasons for weight gain in tweens is a decrease in activity levels due to playing video games, watching television and a generally more sedentary lifestyle. It is therefore important that you set a limit for the amount of screen-time you allow. Make a time limit of no more than two hours a day for these activities.
Research has shown a direct connection between television viewing and childhood obesity. A recent survey has shown that children who watch more than four or more hours of television a day had significantly more body fat than kids who watched less.  
To encourage your child to be active, help your tween understand the many benefits of getting more exercise. If evening rolls around and your tween hasn’t yet done any exercise all day, suggest she take a walk outside between homework and dinner. Or, after dinner, why not take a walk together?  
 
The best way to get your tween to have a healthier lifestyle is to be a good example yourself. This may mean that you also need to increase your own activity levels and spend less time in front of a computer or television screen. 
 
To be more active on the weekend, why not consider some fun activities to do together, such as:
  • Going to a museum
  • Swimming at the local pool
  • Doing housework or yard work together
  • Taking a walk around town or a shopping centre
  • Doing a fun exercise video together in your living room
  • Walking through a scenic area, or even just around your neighbourhood
Don't rely on your tween's school to provide her with opportunities to exercise; she also needs opportunities for exercise at home.
 
Help Make Better Food Choices
If you notice your child is gaining weight, it's tempting to want her to completely cut out junk food. However, it’s better to set boundaries regarding certain foods before you remove them from the home or stop including them in your child’s lunch or snacks.
 
Avoid placing certain foods completely off-limits. Instead, regard those unhealthy choices as treats that can be enjoyed occasionally. Sweets, biscuits and crisps don’t have to be banned as long as they are viewed as an occasional indulgence.
Research has shown that parents being overly restrictive about food allowances may actually backfire. This type of behaviour can result in the child desiring high-fat, high-calorie foods. It’s important that you find a happy medium where less than healthy foods are consumed as an occasional treat and your tween is happy to accept this.
 
Keep in mind that you should not provide food as a reward or the limiting or disallowing of it as punishment. Food should be viewed as a source of nourishment, and using it as a method of punishment can lead to confusion and even disordered eating.
 
Ask your tween about what her favourite foods are and discuss which of these foods provide the most nutritional benefits.
Snacks should not be eliminated from your tween's diet. It is important for tweens to have healthy snacks, so schedule and plan them just like you do meals. Snacking reduces the feeling of hunger between meals, preventing overeating. To make snacking easier, buy single-serving packages of your tween's favourite foods as often as possible, and pre-prepare snacks so that they are ready and within reach when you aren't around.
 
Packing your tween’s lunch will also help you ensure that what she's eating is nutritious.
 
Some healthy lunch options are:
  • 100% whole-grain bread
  • Lean meat, such as turkey
  • Reduced-fat cheese
  • Low-fat yogurt
  • Baby carrots or sliced raw vegetables
  • Smoothies
  • Fruit
  • Whole-wheat tortillas
  • Small tossed salad
  • Soup, in a flask

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