By Bev Grey
If you are overweight or obese, don't be afraid to ask your
parents for help. I know that you may think they are too busy, don't
think it is a problem, or will just tell you to "eat less and
get up and move instead of sitting around all the time". It
isn't quite that simple.
Please let your parents know how you feel. They love you and
want what is best for you. They want you to be happy. They may not
have any idea how your weight is affecting your life. I'm sure
if you are open and honest with them, they will want to help you.
DO NOT, I repeat DO NOT put yourself on a diet. A restrictive
diet is not the answer, because even if you lose a lot of weight,
you will probably gain it back, plus some, when the diet is over.
If you want to lose weight to have more confidence, attract a boyfriend/girlfriend,
get the other kids to stop teasing and bullying you, etc., you must
change your lifestyle. That may mean doing some things you don't
Good nutrition is the first key to healthy weight loss. If you
don't like vegetables, eat them anyway. As you become used to
them, you will learn to like most of them (I promise!). Fruits and
vegetables not only contain vitamins and minerals to make you look
and feel better, but they contain fiber, which will make you feel
fuller. Just take a few bites of everything, and go easy on the
white bread and anything made with sugar. I know you love pizza,
but it is high in calories, so order it with thin crust, veggies,
and NO extra cheese. Limit your pizza to once or twice a week, and
eat a salad first.
Skip the sodas and drink water or low-fat milk instead. You really
need the calcium in milk and dairy products, so try for 3 servings
a day of low-fat milk, cottage cheese, cheese or yogurt. Just ONE
regular size soda a day can make you gain 10 pounds in a year. I
don't even want to think about how many pounds the extra-large
sodas might cause you to gain!
Skip the French fries, and have a salad instead. French fries
really shouldn't count as a vegetable since they are almost
all starch. Have a baked potato instead, and go easy on the butter
and sour cream.
Turn off the TV and computer, and go to bed earlier! Studies
have proven that there is a direct connection between obesity and
not getting enough sleep. As a preteen or teenager, you need 9 or
more hours of sleep each night.
Do something each day for exercise. Get a pedometer so that you
can record the number of steps you take each day, and try to reach
10,000 a day. Offer to run errands for your parents, run the vacuum,
walk the dog, or whatever chores will involve movement. Ride your
bike, work out to an exercise video, or join the YMCA or Boysï¿½ &
Girlsï¿½ club so you can swim, shoot hoops, or work out on the exercise
Ask your mom or dad for a few minutes of their time to have a
private talk with you, and then share your feelings and goals concerning
your weight. Ask for their help. If they are overweight also, ask
if the whole family can lose weight and get healthier together.
Your talk may be all they need to get started. Do it today!!
Bev Grey is founder of Grandma's Healthy Kids Club, a program
to help children and adults improve their eating and exercise
habits through age-appropriate membership packages based on
the USDA Food Pyramids. She is also author of "The Project",
a fictional story for children and educators or medical professionals
who work with children. Bev Grey may be contacted at