Do baby steps. Go for a 10 minute walk today and tomorrow. Each day, go a little longer and a little faster. Change habits---instead of chips or icecream, have low fat yogurt or an apple. Eat sitting down and with smaller portions. Eat very slowly, savoring each bite. Cut out most carbs and eat more leafy greens and lean proteins. Drink more water. STay moving. If sitting down, wiggle your leg or foot and don t sit too long. Stay away from computer and TV and become more active. Make these things a way of life. If you go to a party and there is a bowl of chips or slice of cake that looks too good to pass up, remind yourself the your reward is coming when you get asked out, feel happier. Also remind yourself that that is not the last slice of cake. You can always go to a fancy bakery for a slice once you lose 10 pounds. Don t make yourself feel punished. Stay positive. Be loving to yourself by rewarding yourself with a slimmer new and a fun shopping trip once you lose a certain amount.
Show this answer to your carers--------------------------------------��1. Set realistic goals for your child.Because children are still growing, it may be a better to help them maintain rather than lose weight. As your child grows taller without gaining weight, she will naturally become thinner. For more overweight or obese children, a one pound a week weight loss is a good goal. The more attainable the goal, the more likely it is you child can live with these lifetime modifications.2. Encourage exercise.Any type of aerobic activity will help your child expend calories. Walking, jogging, bike riding and Rollerblading are all great ways to burn calories. You should also encourage your child to stay active in other ways, like using the stairs instead of the elevator, or walking instead of driving to a friend s house or the local store.3. Choose healthy and nutritious foods.Encourage your child to eat three small meals and two small snacks each day so she doesn t go for long periods feeling hungry, which can ultimately lead to bingeing. Provide her with lots of fruits and vegetables and encourage her to drink water. An orange not only has fewer calories than a glass of orange juice, but it is has fiber that can help your child feel more full and satisfied. Offer low fat foods like skim milk and low-fat yogurts or cheeses. Low-fat snacks like popcorn or pretzels are better choices than potato chips, cakes and cookies.4. Change your family s eating habits.Encourage your child to eat only when she is hungry and not as an activity. Serve family meals only in the kitchen or dining room without any other distractions like the television. If your child eats while watching TV, she may not be aware of how much food she is consuming and end up overeating.
