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 Childhood obesity is an ever-growing challenge and parents are quite concerned. So, what’s a family to do? Let's face it, when we try to change the eating habits of children, we will often hear complaints and whining. It's no easy task. However, a program for the whole family is ideal in achieving quicker success.
Here are some helpful tips to try with your children:
- Speak with your family doctor before beginning any program, especially if there are any medical concerns associated with a member of the family.
- Get your kids in the habit of eating smaller, healthier meals more frequently. Try giving your children wraps instead of sandwiches (at least use whole grain bread instead of white bread), try fat-free cheeses, low sodium foods, add more fruits and veggies to their diets. In addition, have them start drinking more water everyday.
- Make gradual changes in eating healthier. Unless your doctor says otherwise, do not throw everything out at once or try to change every little bad habit in one sweep. It will only create frustration, and the kids will end up stuffing themselves on those outlawed products after only a short time.
- Breakfast is very important. It jump-starts the metabolism and is essential to being fit. However, it shouldn't be something dessert-like. Even a piece of fruit or breakfast shake would do well in place of a Pop-Tart or Eggo as a quick breakfast, so make sure to keep fresh fruit available.
- Get your kids involved with a sport program or some kind of a program that will keep them moving like karate, dancing or gymnastics. Maybe even join a running/walking club with your children. Visit NJRRC.org or JSRC.org for more information on these organizations.
- Explain to your kids that making healthier choices does not mean having to give up favorite foods. This seems to be more of a challenge with teens. Growing accustomed to a less sugar or home-made version of favorite sodas or baked versions of favorite chips is easy. Changing eating habits and following a plan are often more difficult, but are very doable with the right amount of support and encouragement.
- Become familiar with the necessary terms associated with dieting and exercise. Find out exactly what each nutritional fact means so that explaining it to your family is easy (what are fats, proteins, carbohydrates, etc…).
- Become a positive role model for good eating and fitness habits. This will be a great time to follow through on your own personal weight management plans. In the end, a huge factor in the success of anything you implement with this kind of "Family Phytness Program" is your own attitude and eating habits.
- Realize that every family is different. What might work for someone else’s family, might not work for yours and that is OK.
- Keep a food diary. Encourage your kids to keep a journal of the things they eat and when they eat them.
- Start an exercise program at home. Begin slowly and build up. This site offers great ideas of getting active and staying active with the JumpSnap.
- Serve healthy snacks. Offer more fruits and veggies as healthy snacks for your children.
Don’t compare your family’s weight loss with others and get down on your kids or yourself when the weight loss isn’t as quick as another family.
After the initial changes, beginning a weight loss program as a family will usually make each member feel better about their body and health because of simply carrying out a plan to do so. Just remember, losing weight is all about cutting down on calories, expending more energy, eating healthier and accepting the truth about heading off bumps in the road along the way. These are life lessons best learned at a young age. Take the time to work on them with children, and you will be providing them with the best means for a happy and productive future.
Keep the program simple, fun and always use positive and encouraging words.
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As the Lifestyle Coordinator at Phytness Solutions, Tim is responsible for coordinating the interactions between the company's staff of Phytness Consultants and their clientele. Mr. Cusack attended Seton Hall University, where he ran track and was a member of the 1991 Big East Champion 1600 Meter Relay Team. His Personal Training & Weight Management Certifications are with SCW Fitness and he is an active member of several running clubs in his area of including the JSRC and NJRRC. Tim's main goal is to design and implement the necessary programs that help clients find the necessary balance in their lives. It is his desire to help spread the Phytness Lifestyle and ensure that not only his clients, but all Americans achieve their health, fitness and nutritional goals. 
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