Losing weight as a child can be tough because you usually don’t get much say in choosing what to eat and you can’t leave your house whenever you want to go work out at a local gym. It’s also not a good idea to use a diet made for an adult, as your metabolism and body is not fully matured. If you’re looking for how to lose weight fast for kids – we have outlined the best ways!
Don’t Skip Breakfast
Eating breakfast will not only make you feel more energized, but fuller, and less likely to snack on sugary or salty foods later. Try eating a banana, peanut butter sandwich, yogurt or even hard boiled eggs. It is important to make smarter choices throughout the day including your school lunch.
Quick Tip: If you don’t want to wake up earlier, you can prepare your breakfast and lunch the night before.
It can be hard to drink water if you think it has a boring taste, especially when sodas and juices sound better. Don’t drink them! They both have a lot of bad sugar that will only make you fatter! If you drink water instead of sodas and juices, you will lose body fat, feel better, AND have more energy.
Get Enough Sleep
Kids should be getting around 10 hours of sleep every night while teenagers should get 9. Getting enough sleep makes you feel more energized and active during the day. It’s also important to avoid sugar late at night because it can make it harder to fall asleep.
Too Much Salt is Bad
Love extra salt on your french fries? Bad news – salt is a big fat promoter. The sodium found in salt makes our body hold onto water which makes us appear fatter. Canned foods and frozen meals from the grocery store usually have a lot of sodium – don’t eat them. Don’t use the salt shaker, and if you do, don’t put much. A small sprinkle is good enough.
Watch Your Snacks
Stay away from packaged snacks and junk food. If you need a snack, grab some fruit, yogurt or vegetables. It’s very easy to eat too much junk food but if you limit yourself to a small portions, you’ll notice a difference. Try bringing a small bag of carrots, apples, or almonds to school if you get hungry before lunch.
Watch Out for Sugar
Do you think it’s okay if you only have a little bit of candy sweets everyday? It’s NOT. All of those are filled with sugar, and sugar is the main reason for getting fat. If you know something has a lot of sugar in it, don’t eat it! You will notice you’ll feel better and skinnier.
Quick Tip: If you really love juice and have to drink it, you can have your parents buy “low sugar” or “no sugar added” fruit juice.
Move Around More!
Playing video games and watching TV is fun, but you should only do it if you were active during the day. Kids should aim for at least 60 minutes of activity everyday. Participating in gym class, recess, playing sports after school, or attending a swimming class are ways to keep your activity levels high. Speak with a parent or adult to see how you can keep active regularly.
Not into sports? That’s okay! Ride your bike with friends, take a walk, or even turn on some music and dance in your room. Whatever your hobbies are, from watching TV to playing video games, try and take breaks in order to do bodyweight exercises. Any activity helps; if you play video games for 20 minutes, take a 5 minute break and do push ups or another exercise.
Get your classmates and friends involved! Make it a goal for you and your friends to eat healthier and be more active. Doing this with a group will keep you motivated and determined to keep your goal to lose weight fast.
Talk to Your Parents
Don’t be afraid to talk to your parents about your goals. Tell them how you feel about your body and what changes you want to make. They can help you by cooking healthier meals, buying fruits and/or signing you up for fitness activities or a gym.
Don’t Get Discouraged
Always remember to be patient. Children and teenagers go through a LOT of changing and growing in a short amount of time. Do not get discouraged by how your body is changing. If you follow our tips, you will always keep a healthy body as you grow up.
Quick Tip: Get the support of friends and family, it’ll make everything easier and make you want to stick to your goal even more.
Always remember to be patient. You aren’t going to see results the next day. Some days, some weeks even, you’ll notice you lose a lot of weight, while other days and weeks you’ll notice a lot less. Just don’t give up! This is natural, it doesn’t mean you’re doing anything wrong. Stick to the plan and you WILL start to lose weight.