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Friday, October 26, 2007
Getting Your Family Involved in Weight Loss
If your kids are starting to look like a bunch of couch potatoes, they aren't alone. Nearly one in five American children is overweight. It's a growing epidemic that has many health professionals concerned about the long-term health implications.
So what’s the secret to getting your kids in shape? Make sure nutrition and fitness are a family affair. Studies show that family-based programs, where parents are the sole agents of change, produce greater weight loss and behavioral change among obese children than conventional programs where parents are not involved.
1. Create a family plan The first step to becoming a fit family centers around coming together as a family. It’s incredibly important to have one central health message. If one child is overweight, it’s crucial that you don’t isolate that individual child. Instead, make this a project that benefits the entire family.
Sit down together and discuss everyone’s favorite foods and activities. Then come up with a family plan that incorporates everyone’s ideas. If one kid likes pizzas, plan a whole-wheat pizza night with all their favorite veggie toppings. If another kid likes bike rides, organize a Saturday adventure with the entire family. A centralized goal of being healthy is good, but it doesn’t need to be weight-loss specific.
2. Make health education a daily game Kids are unlikely to be interested in weight-loss specifically, however, once they’re engaged in planning meals or fun family activities, educating them about nutrition and fitness becomes easy. There are several low-cost products that will make education into a game that you can find in any discount store or Toys R Us.
3. Engage kids in the kitchen Studies show that eating a family dinner is associated with healthful dietary intake patterns, including more fruits and vegetables, less fried food and soda, less saturated and trans fat, lower glycemic load, more fiber and micronutrients from food and no material differences in red meat or snack foods. Also of note: Kids are more likely to eat healthy foods when they’re involved in the kitchen.
Some simple ways to start include: involving your kids in making grocery lists and shopping; having them prepare handmade menus; holding “theme” nights (for example, a Japanese night with pillows/table on the floor and dining on healthy Asian food); focusing on kid-friendly presentation such as dipping stations, taco building and carved veggies; and conducting taste tests.
4. Get your family moving Got a family of couch potatoes? Get them moving! Physical activity can boost self-esteem and family bonding. Kids, especially those struggling with weight, like to feel like they’re accepted as part of a team.
Try having colored jerseys available to build team spirit. A simple relay race or impromptu game of flag football with a neighboring family can help build collegiality.
Posted by HoodiaPharm HungerAway ::
6:27 AM ::
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