To maintain a healthy weight throughout life, it’s important to learn healthful habits early on. It is during our childhood years when we develop the routines that follow us into our adult years. In other words, the inactive, overweight child of today is likely to become the inactive, overweight adult of tomorrow. That is, unless parents take action now and make their children's health a family affair.
Remember, children can't necessarily change their exercise and eating habits alone. They need the help of supportive parents and caregivers. So try creating new family habits around healthy eating and increased physical activity. Start small-you don't have to make many changes at once. No matter how young or old we are, small gradual changes are easiest to follow and incorporate into our lives. It definitely takes time to unlearn unhealthy behaviours and develop new, healthier ones. Here are some suggestions on ways to create a healthy weight environment for the entire family:
Creating a Healthy Environment for Eating
- Make the creation of meals a family affair. Even young children can participate in simple meal preparation (i.e., washing fresh vegetables, stirring the soup, and setting the table).
- Sit down and eat as a family together at least one meal a day. Share your day so that the meal lasts 30 minutes or more.
- Don't be too restrictive. Studies show that preschoolers with parents who are most restrictive with treats are the ones that ate the most sweets and snacks when given the opportunity. Teach moderation and balance.
- Limit the frequency of fast-food meals to no more than once a week. (Not at all would be ideal).
- Have healthy foods available for children to select from. Fresh fruit, vegetables like carrots, and low-fat yogurt are great examples.
- Don't use food or a lack of food for rewards and or punishments. For example, don't make threats like "no dessert unless you clean up your room".
- Don't force your child to eat if he or she is not hungry. However, if your child shows consistent signs of not eating, or obsession with their body image, consult a healthcare professional.
Creating an Active Environment
- Limit TV time. Research indicates a direct relationship between the hours of TV watched and childhood obesity. Not only is it a low-calorie-burning activity, but what children see on TV (ads for fast food, sugar coated cereal and other unhealthy food choices) influences what they eat and drink-even children as young as 2 years old. Encourage other activities besides TV, computers, and video games.
- Make time each week for a family outing that involves physical activity, such as a walk to the library or playing at the park.
- Encourage your children to play outside, ride a bike, play basketball with friends.
- Include children in active chores, such as washing the car or walking the dog.
- Enroll your child in a structured activity like gymnastics, tennis, dance, martial arts, soccer, etc.
- Making changes can have it’s challenges, especially today when families are juggling busy schedules, time, finances, and other daily stressors. But if you work together and support one another, your chance of success will be much greater. Eventually, new healthy choices or activities will become established healthy habits, and you will be well on your way to helping you and your children maintain a healthy weight and better health for the entire family.
For additional personalized coaching, contact us at 1-877-405-4471 or healthyweightdancingfeet@gmail.com.
To your health,
Nadia
Your weight loss partner
1-877-405-4471
healthyweightdancingfeet@gmail.com
www.healthyweightdancingfeet.blogspot.com
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