How to help your 5-year-old lose weight

A 5 year old child is in full growth and there are parents who do not worry if they are overweight thinking that when he grows up and “stretches” he will lose all that fat that he has left now. Actually, something different goes. A healthy life, a good diet and regular exercise are necessary for a child to lose weight, and more importantly, to keep it off.

Childhood obesity has become one of the biggest health problems in the world . Genetics, a diet rich in fat and sugar, overeating, and living a sedentary lifestyle can all contribute to an overweight child. The good news is that you can help your child lose excess weight and start a healthy life by promoting daily activity and better food choices now.

Here we are going to give you some tips so that your 5-year-old son can lose weight and, most importantly, to do it in a healthy way and taking into account his health now and that of the future (both physical and mental health).

TALK TO THE PEDIATRICIAN

If you think that your child is heavier than he should, the first thing you should do is go to the pediatrician to have an evaluation done and his BMI (Body Mass Index) measured. The pediatrician will assess if it is within your weight or if it weighs more than necessary. In addition, the medical professional can check for any underlying medical problems that may be causing your child’s weight problem and the possible factors that contribute to the difficulty in losing weight.

Your doctor can also recommend a healthy weight and provide steps to achieve it in a healthy way.

LIMIT CALORIC CONTENT

It is important that you limit the daily caloric content of your child’s diet . Moderately active 5-year-olds, whether boys or girls, need 1,400 to 1,600 calories a day. The daily caloric need increases or decreases, depending on whether your child is active or sedentary.

HEALTHY FOOD CHOICES

You need to give your child a variety of healthy food options for each meal and snack he eats. You can provide fresh fruits, vegetables, and low-fat protein and dairy options.  When your child wants cereal, toast, or other bread products, always offer whole grain options.

Avoid foods high in sugar and fat and limit your child’s intake of desserts and soft drinks. Encourage your child to drink water instead of sweet drinks.

SMALL PORTIONS

Serve smaller portions for your child’s meals . Encourage him to eat slowly and that will help him see when hunger is satisfied . Don’t force him to finish his meals if he’s not hungry. This can lead to overeating and weight gain. It is advisable to reduce the size of meals by about 10%.

LIMIT SEDENTARY BEHAVIORS

It is important that as a parent, you limit sedentary behaviors. Allow him to have only 1 or 2 hours of television, video games, or other interests that signify inactive behavior. These habits can lead to an inactive lifestyle, which will continue into adolescence and adulthood.

ENCOURAGE EXERCISE

Encourage exercise and more active activities in your child’s life. Include at least 60 minutes of physical activity in the day. You can use a long exercise session or divide it throughout the day. You can involve the whole family in doing activities that your child enjoys. Exercises may include sports such as soccer or basketball, walking, swimming, playing hide and seek, walking the family dog, and cycling.