12 Year-old BOY - Weigt Loss Suggestions

Hi, I really feel for him. I struggled with being a little overweight at his age and it was no fun. Now I'm a pediatric physical therapist and I can see where my family went wrong. It has to start at home. Look at what you buy at the grocery store. You can't buy junk food and expect him not to eat it. It's not fair and very hard. Start with what he drinks. You can buy a plastic or metal re-usable water bottle that he carries everywhere he goes. When he's thirsty...water! No soda or store-bought beverages. If he doesn't like straight water, add a twist of lime or lemon. Look at portion size with your meals. Most kids need to learn when to STOP eating (when they are full). You can use sandwich plates instead of large plates to help reduce portion size. Eat a full plate of food and then stop to think if you are still TRULY hungry, and if so eat a little more. If not, STOP. Try to eat more healthy without totally restricting what you eat. If you say No to all pizza, it will really make him crave it and overeat when he does get the chance. Make small steps by maybe changing pepperoni to veggie pizza or just 1 slice instead of 3.

Sports are great, but at his age it can be very competitive to start a team sport if he hasn't tried it before. Martial arts are great (karate, etc.) or swimming and you might be able to find a free program through the parks and rec. department or a church. It might take some asking and searching to find one. If he has a bike, try to bike more, and if not, walk more. Are there any nice trails you can hike or bike for free? Park farther from stores. Power walk the mall if it's bad weather. Dancing is SUPER exercise. Can you get an inexpensive zoo membership at all? That's always a lot of walking there and it's usually cheaper to buy a year membership.

It really helps kids to stick with something if you start with small changes, and involve one or more friends too. Weight loss really has to be a lifestyle change and for kids really NEEDS to involve the whole family to be successful. You might all benefit and will be so thankful that your son will be healthy if you can start him on some healthy eating and exercise habits!

One thing that helped me lose weight. If you are religious at all, it helps if you are tempted by some kind of food you really shouldn't eat to skip it and offer up a prayer for someone or something instead. I was amazed how much that worked for me when I tried it. Good luck!!!

6 moms found this helpful

He probably shouldn't lose weight. He should maintain his current weight until he "grows into it."

Check with his school and park district. See what kind of activities they offer. Basketball and wrestling seasons are gearing up. Get him on a team. Ideally, he should be getting an hour of exercise every day. Granted, he doesn't have to get that all at once, but here and there.

Research what constitutes a healthy diet for a tween on line. Then follow it. Make sure he's eating plenty of fresh fruits and vegetables. Get rid of the fruit juice and soda.

Good luck!

5 moms found this helpful

I would eliminate all & any "junk" foods, most processed foods, white bread, etc.

As anther poster said I don't know if I would focus on losing weight so much as getting active and making healthy food choices--and get him involved in choosing what he eats!

Encourage him to get out & moving as often as possible be it biking, walking, sports teams, swimming, etc.

Not sure about where you live but here there are special kid type gyms that you can join--ask your ped's office for info. There's one right next door to our pediatrician so I think the docs would be aware of any programs like that.
Good luck!

4 moms found this helpful

hello
we have the same problem. I used to think that weight was NOT inherent but now I know differently. My son has always been on the bigger side and while I can say that we don't do a lot of junk food (ok, many will say, yeah right) it's true.. what I can tell you is this, in order to plow away at his weight (he's about 7-10lbs over) we have had to UP the exercise... The problem of weight began to rear it's ugly head even more so when he entered Kinder.. hence, all the sitting they do with barely much recess/P.E. (two things I happen to consider important) So what do we do differently, we walk as many places as possible.. to and from school... we walk on the weekends, for Summer Vacation, we averaged approximately 30 miles a week... We've also stopped any late night eating, not that we ever did much, but what little we did, we took out.. by changing up my son's routine, so far we have shaved off about 4 lbs.. I don't want to over do things either as he is also tall for his age and very broad shouldered, but I am happy to say.. the changes are working. Previously, he was also in Karate' 3xs a week, that was helping too, but eventually he tired of it..
now he is in swim lessons. Anything a little extra you can do outside of his regular routine will help.. best of luck

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If he does not have a bike , get him one.
If you've got a Wii get Wii fit.
Just getting him out side will help. Running around , etc, maybe get him into Boy Scouts. If you have a dog, have him take the dog for a walk/run. Or if your neighbor has one , have him offer to walk it a few times a week.
Watch his diet, restrict all sweets, and junk food, more veggies less chicken nuggets and fries. Less carbs. Carbs can be a huge factor in weight gain. Restrict soda, give him fat free milk instead of 2% , get him drinking lots of water. if he doesn't like water get him some crystal light.

Your first step should be is looking closely at his diet. Then get him out side. Skateboard, Bike, scooter , etc.
Wii fit, wii boxing , Wii personal trainer , if you have a Wii.

4 moms found this helpful

2 hours of dancing straight everyday. Get him into sports, that is the best way to keep kids fit. They have to train and play and it doesnt feel like work. Also look at what you are feeding him. It should be healthy meals 100% of the time. No chips, no soda, no choclate milk, no candy, replace his sugar needs with sweet potatoes, fresh fruit and if he is overeating get him to eat some nuts before every meal. They are good for you and help fill you up.
You know what to do, you just have to DO IT!

3 moms found this helpful

i had a chubby fellow too, and it was a difficult line to walk. i wanted to help help himself, and not be the food police, and to make it as easy for him as i could. he was a beautiful kid and still is, but his self-image was so incredibly harsh, it just broke my heart.
we did a unit study in our homeschool about nutrition and the confusing conflicting information about metabolism, the food pyramid and so forth. i didn't make any food rules, but let him lead the way in picking what snacks we kept around, what we should eliminate from the pantries, when it was okay to toss caution to the wind and indulge.
he kept pretty low-key about it, and then about 3 years later he suddenly took charge, became very conscientious about his diet, began exercising a lot, and transformed himself.
to this day i don't know whether or how much our unit study affected that (maybe he'd have got there anyway) but i'm relieved he empowered himself and that i was able to tie my thumbs together and prevent myself from micromanaging him.
so continue to cheerlead, encourage, and help him, but also try to stay out of his way and help him out with as much knowledge and education on the subject that he feels ready to incorporate. it's a difficult balance to maintain.
good luck!
khairete
S.

3 moms found this helpful

The easiest answer is to cut out pre-packaged foods at home. At home give him meals that you cook, or go to the store and get a rotisserie chicken serve a vegetable and fruit for the whole family (or use the crock pot...my favorite). Avoid the carbs at home. No pop, juice etc. Only skim milk or water.

You won't be able to control what he eats at school but that is the "easy" way to help him. Another thing you might try is going on walks with him around the neigborhood, taking bike rides (while the weather is still conducive to it) and in the winter when the snow is on the ground go sledding with him if his friends don't or won't do it.

GET RID OF THE Wii and video games until after dinner. Go for a walk instead. The reality is that we have created a world that makes all of us lazy. Me included. I often have to remind myself why I can't drop 5lbs...it is because I am eating junk or "fast" food or are on this stinking computer ;).

Best of luck. The best way to help him is by not making it look like it is punishment or that it is work etc. It has to be a new way of life for EVERYONE in your house. It will help him in the long run and you will feel better too even if you are doing well physically.

3 moms found this helpful

Along with the other moms' very good suggestions, I would research gluten and/or dairy intolerance as well.

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I just wanted to throw out there....
When my brother's were about that age, right before puberty, they all chunked up! I have 4 brothers, and they are all pretty slim now. Just thought I would let you know that I think it's pretty normal for the chunky before the big growth spurt.
But, I would just say very basic stuff for the house. Get all the sweets out! Or, most of them. Maybe still have have a little bit, he is a kid after all, but limit that to after lunch. Take family walks, go to ZUMBA classes (SO fun...lotsa dancing, and I have seen plenty of kids with their parents at those classes), soccer or basketball?
L.

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I pack my son's lunch which includes water, this way I know what he is getting, as opposed to buying school lunches. At dinner time we prepare the plates. If he asks for more, I ask him to wait 5 minutes to see if he is still hungry. Generally this takes care of wanting "seconds" because his brain has a chance to catch up with his stomach. If he is still hungry, well then he can have another protein and vegetable, but not the starch. When I buy snack food, I buy one bag and when it's gone, well then its gone. We keep popcorn in the house for a "calorie-light" snack. We have not completely eliminated all snack food because I want them to have snacks, but learn to snack responsibly. Brownies or chips will sit on the counter for days. We get our kids outside whenever possible, playing frisbee, walking. My son and his dad work out at a friend's house 2-3 days a week. My son is 13 and we are hoping that this will help strengthen their relationship as he enters this next stage of teenagehood, too. I hope these suggestions help.

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If he loves dancing put him in a few classes or even zumba and along w/ some changes with his eating habits and life style changes.

2 moms found this helpful

We love Dream Dinners because the portions are actually right sized (6 oz or so for meat) and the rest of the meal is vegetables and a starch

We also just don;t keep that many sweets and snacks around the house. The have an apple or carrot sticks or the rest of their lunch after school. Breakfast is toast or cereal or both.

The thinnest friend I have eats candy and real butter and steak and swears by "everything in moderation" Including TV and video games.

Walk to school, pick the furthest parking place when running errands, take classes at the park district, go ice skating, take a walk or bike ride, volunteer at a food pantry or a neighborhood clean-up. All very inexpensive

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I agree that this is going to have to be more of a lifestyle change for not only him but the entire household. Grocery shopping is a big one! There are lots of things that you can keep on hand that are snack-y but not junky. Popcorn was a great suggestion....just make it yourself. The best way I think to do it is buy brown lunch sacks, sprinkle popcorn in the bottom of the bag and stick it in the microwave on popcorn setting. You can have airpopped without all the gadgets! (sometimes you have to stick another bag on top, inverted, to save the popcorn from spilling out into the microwave). You can season with a bit of salt or a sprinkle of parmesean cheese or they have low calorie sprinkle toppings to add flavor. Also, baked chips and salsa is a good snack. I could go on and on, but the point is, change your food choices and just become active! Everyone has to be on board or he won't be interested. Get out as a family and go, go, go! Getting him involved in dance classes is a fabulous idea too! It will not only keep him active but also probably increase his self esteem!

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Hi Kay,

Nutrtition is the key to any type of weight management. It's very hard to control food in a 12 year old with school lunches and birthday parties and treats, etc so my suggestion would be to put him on an absorbable multivitamin/mineral complex. Good nutrition will cause cravings to go away so it will help him not to overeat. It will also give him more energy so he will be more active. Not all vitamins are the same. If you want to go this route let me know and I can get you some more information and even suggest one to use.

Regards,

M.

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When I was younger my mom had me see a dietician.. see if your sons ped can get u a refferal and bill insurance. It helped me so much instead of my mom and boosted self confidence.. try a gym or ymca u could to a personal trainer get a low price for first 3 sessions.. good male role modle.. then hbe could lean a good exercise routine and u could bond with your son. And go to the gym together and work out :)

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At 12 yo, most (at least in my experience) boys put on a bit of pudge, they then go into a growth spurt "UP", and by age 14 or 15 it all works out as long as they are consistent with enough exercise and a healthy diet. Even my boys who were slender and small <12yo went through that stage. I say hold off on the dieting, let the boy eat, as long as it healthy food and he's regularly playing *something*. My kids don't really do sports, but they will walk and walk. Hiking is a great activity for a 12yo boy. Dance is wonderful too! That's a great idea :)

1 mom found this helpful

I'm not sure where you live in the Chicago area but we used to live out near the Prairie Path and there is great biking out there nice and flat and easy to bike on. It goes for miles in either direction. You should definitely see if you can find something for the family to do together - at least one or two times per week. Getting you all outside will keep everyone healthier as well. We have a girl in our neighborhood who was overweight and I see her every day walking. It's made a HUGE difference. She's 13 now and over the last year she must have lost 30 pounds. She looks fantastic and I know she feels so much better. If the doctor is saying he's overweight, please take your blinders off and listen. They don't say it if it's not true. Please don't over feed him and don't turn a blind eye. You're not doing him any favors and you know how cruel kids can be at that age. Give him every advantage by teaching him how to live a healthy lifestyle.

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I am a family success coach. I work with families just like yours to get the entire family on track nutritionally.
My current overweight child clients are:
a 12 year old girl who weighs in at 230 lbs
a 15 year old boy who is 5 feet and 250 lbs

I work with the entire family to set up food and nutrition in the home. I offer a program that is cost effective and above all healthy.

Would you like to talk?

B.
Family Success Coach

1 mom found this helpful

There is so much info out there these days on TV and on the internet it baffles me that people still dont know how to lose weight. Portion size is the main thing, nothing bigger than your palm should be on your plate. You can eat as many servings of vegetables as you want ALL DAY tho, that is the exception to
portion size.
Does your son like peanut butter on celery? It's a good, healthy snack, and he can have a large amount of it without it being really fattening.... get the natural, lower calloried peanut butter, that is my favorite snack and sometimes I make a meal of it.
He likes to dance.... find some good exercise vids that use dance as their method, there's zillions of them out there, OR just turn on the stereo and dance with him all over the house, nothing wrong with that.
Movement and what you eat = what you are gonna like at the end of the day.