Slim Down As a Kid

Are you sick of being overweight and finding that too many clothes are too small on you? Sick of the love handles, double chins and muffin-tops? Looking to work off a few pounds as a kid? Don’t go to diet pills as they can be dangerous for a kid to take. Are you 12 and under? Eating right and exercising will help you to reach your goals, raise your self-esteem and raise your confidence in this weight obsessed world!

Steps

Eating Right

  1. Learn to eat healthy. Make sure you are heating well-balanced meals. Ask your mom or dad to make sure that you get a good amount of fruits and vegetables each day. You should also eat lean meat (like chicken and fish but not beef or sausage) and whole grains (like oatmeal, brown rice, and brown pasta). When you eat any dairy products (like cheese, milk, or ice cream), make sure that they are low-fat. Stay away from white bread.[1]
  2. Learn to say no to unhealthy foods. Stay away from foods high in fat, sugar, and sodium--this means avoiding any sort of junk food.[2]
  3. Try starting a food journal to show you what you're eating. It will also help you change your eating habits.
  4. Do not eat too much. This is called portion-controlling your food. When you get the urge to eat, distract yourself, chew on gum or drink water. When you do eat, only eat until you are full and then stop--don't stuff yourself! Studies show that your brain can't tell that you are full until about ten minutes after you really are. If you still feel hungry after a meal, wait ten minutes. If you are still hungry, don't starve yourself. Try having a healthy snack.
  5. Start your day with a glass of water. Believe or not but by just doing that simple thing your body will process the food quicker making your metabolism faster. It also makes your stomach feel better if you are feeling bloated.
  6. Eat only when you're hungry. You may be bored and have nothing to do but eating something won't cure your boredom. It will just add on to the pounds that you are trying to lose.[1]

Exercising

  1. Motivate yourself. Always remember that you want to lose weight for some certain reason. If you accomplish your weekly goal then you can have some junk food at the end of the week. If you do have junk food, you have to burn calories. Even a donut at the end of the week can ruin your plans. Try to jog in place or do sit-ups. Reward yourself in some way to keep you motivated. Always remember that you want to lose weight; you can have junk food some other time.
  2. Start exercising. The only way you are truly going to lose weight is if you start eating healthy and start exercising. Try walking, bike riding, rollerblading and any sort of exercise that makes you sweat.[2]
  3. Keep working at your goals no matter what. You will get to your ideal weight no matter how long it takes if you stick to your goals! Make a plan for yourself. Tell yourself you are going to exercise three days a week and then stick to that schedule.

  4. Do after school activities or join sports teams outside of school. By going to these, you'll be running and burning calories. You'll also be having fun at the same time! However, just because you are burning more calories doesn't mean that you can go back to eating junky food--stick to eating healthy foods and you will start to see a change in your appearance.
  5. Stay off the couch. Get active in some sort of way--don't sit around after eating. Walk around your house, walk around the block, go on a bike ride, go on a hike--the possibilities are endless! It'll help make you stay slim. After reading this, get up and start moving.[3]
  6. Be Positive. It always helps to have a good attitude! Have fun!

Tips

  • Jump rope! You will burn about 1000 calories an hour.
  • Drinking ice cold water means your body has to work to warm it up using calories.
  • Exercise helps a lot. At least 10 minutes a day will make a difference.
  • Run or jog around the block a while after dinner to burn the calories from it.
  • Make sure you drink at least 8 glasses of water per day.
  • Drink a lot of smoothies with greens in it. This helps you go faster to the restroom and you can lose body fat.
  • Do at least 2 different kinds of exercises 3 times a week.
  • Drink hot water as it is good for your metabolism.
  • Swimming is the best exercise because it works all your muscles to lose calories and body fat.
  • Do not eat greasy food.
  • Sleep more. Belive it or not, your sleep affects your weight loss.
  • Don't stress because the more you stress the worse it gets.
  • Stay away from soda, because it's really bad for your weight, teeth and health. If you feel thirsty and you are tired of drinking water, have some of your favorite fruit juice.

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Sources and Citations

  1. ↑ 1.0 1.1 http://www.canadianliving.com/health/nutrition/7_slim_down_secrets_for_your_kids.php
  2. ↑ 2.0 2.1 http://www.businessweek.com/stories/2006-01-08/helping-your-kid-slim-down
  3. ↑ http://www.parents.com/health/obesity/slim-down-your-overweight-child/

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