Has anyone got any tips on helping an 11 year old lose weight?
Over the past 18 months she has put on so much weight, she weighs 70kgs :( shes always been a bit bigger than average but it never showed so much until now when I look back at photos from a year ago, I see how much she has changed.
It’s my fault for letting it get this bad, I’m not denying that. Now it’s my job to change it.
7 Replies
The problem i find with weight gain is that it sneaks up on you. So more important is to watch lifestyle. I look at my kids sometimes and think youre going to get overwei g ht if you keep eating like that for extended periods ( takeaways, lollies, no salads, Im too lazy to cook) and that they wont be able to do that when they're older, so I have to teach them lifestyle more than their weight.
Eating whole foods. Taking the time to buy the food, plan the meals and make a healthy breakfast lunch and dinner amd snacks.
Getting out for walks, rides, games, swim.
Drinking water and sleeping well.
Getting into hobbies, something you continue at and strive to improve at and see yourself improving from practice over time.
Start with a visit to a dietitian who specialises in children.
Look at the entire families lifestyle. Do you go for walks/exercise as a family?
What meals are cooked? What snacks are available? Does she drink water or dies she have free access to sugary drinks?
Does she eat for boredom? Loneliness?
My son is a gamer. Sits on his bum and won't budge. He can do this if we let him 24 hours a day, 7 days a week.
BUT he is 15, 6'1" and is able to pick me up. If he really wanted to, possibly throw me across the room.
However, he also knows that he needs to maintain himself. He drinks lots of water, which is fabulous. He has access to the fridge but always asks before snacks because everyone is entitled to snacks too. He also goes for a long walk daily. We are in Melbourne, he has a friend who lives 1 km away and they will walk together. They have money so they might walk to the petrol station and get something or I message my son asking him to buy milk while he is out for me.
They then come back to our place and shoot nerf guns for an hour or so then he walks his friend home. So if i figure it, he walks probably 5-7 km daily without trying. The motivation is to go to a friend's house who is pretty much in the same neighborhood and they do physical activity which goes to his sports grade.
I think getting her one of those watches that counts steps, heart rate etc and maybe get a few friends to meet up daily for walkies to the park or around the block or to get mum milk would be something they'd get a kick out of.
I remember when my boy was 11 and he thought it was pretty cool to be allowed some independence and given that trust.
It might be a lifestyle change for all of you and with COVID wrecking havoc of mental health, getting outside and into some physical activity will help in the long run. Good luck mum
The best advice we got from a Dr and dietician was you never wont kids to lose weight you want to maintain the current weight and they will grow into it. Best to see a dietician for your kid
I applaud you for confronting this. Not an easy admission to make. It hurt so bad when my daughters paediatrician asked me what was going on with my daughters weight. I cried after leaving that appointment. 4 years on and it’s the best thing that ever happened.
My daughter is now 10. She does 45 min swim squad and 45 min Jujitsu classes every week. Her school does at least 4 hours of sport a week. Every afternoon when we get home from school she goes outside and rides her bike for at least 30 min this usually turns into over an hour as she ends up playing with other kids in the neighbourhood. In the holidays I always try to engaged her in activities. Roller skating, trampoline centres, local swimming pool does obstacle courses, zip lining obstacle courses, Water Parks, Bush walking, etc.
When I talk to her about it I always refer to it as fitness and not losing weight. I do not weigh her but instead just see how her clothes fit.
Food wise my biggest mistake was cooking to much frozen food. My daughter has very basic tastes and is not a big fan of fruit and veg. I focus on what she will eat Avocado’s, Banana’s, Boiled Egg, Cheese, Meat. She definitely prefers protein. Instead of giving her commercialised sugar filled lunch box snacks I give her containers of ham or roast chicken, half an avocado, boiled egg, yoghurt. I don’t deprive her of sweet treats but instead of buying snack packs of cookies or chips I will give her 1 normal size cookie each day in her lunch box. She happily drinks water. Be wary of juices as it’s almost as bad as soft drinks. She loves iced coffee so I buy a large bottle and give her a small quantity 150ml with ice instead of a pre purchased 250ml to 500ml bottle.
We are now at the point where it is normal routine. Essential to have a system that becomes a lifestyle. It won’t be easy and you will have success and failure. Just try to adapt and don’t expect quick results. Successful weight loss is a long term goal.
We do have our moments of weight gain as is normal for everyone which I do believe come back to her growing. They thankfully pass and will follow with a growth spurt upwards instead of outwards.
Good luck and you will get there. Congratulations for stepping up.
How tall is she?
She is 149cms tall. Her father is a big built man, around 6ft tall, his father was half Tongan.