Over weight

Regina - posted on 09/04/2014 ( 5 moms have responded )

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My Daughter she is 7 years old but she so over weight, I want to help her but I cant win last week I put her on diet we did the diet together, but the problem is a work from 7:30 in the morning until 4:30 afternoon we she get home after school she eat what ever she want. What must I do to help her cause she look like she is 10 to 13 years old but she just seven

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Gonzo4running - posted on 09/05/2014

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Best thing we did for our son is get him a personal trainer. They will meet with her anytime you want. Sounds like it would be best after school.

Chet - posted on 09/04/2014

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I just wanted to add that while you should not have junky food in the house (juice, refined cars, etc) you don't need to cut these out completely.

If your daughter goes to a birthday party it's fine to have cake. If you want to go out for ice cream as a family walk to the store and go eat it at the park. You can make a dessert to share after supper on Saturday that's fine, but share it, and have it be gone. Don't have a house that's stocked with junky temptation.

Also, if your daughter has a taste for salty refined carbs and sugar it will take time for her to adjust. The more sugar and salt you eat the more you want. There will be a detox period.

Guest - posted on 09/04/2014

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Who watches her between the time she gets home from school and the time you get home?
Speak with her caregiver about making sure that she is only eating healthy snacks.
It is very normal for her to be very hungry when she gets home from school, and she does need a pretty sizable snack at this time, just make sure it is a healthy snack.
There is science behind it, but it is too complicated to get into on here, but essentially, our bodies hit an "afternoon slump" usually sometime between 2pm and 3pm that lasts for 1 to 2 hours. This is somewhat natural, but also a result of the high carbohydrate diets most Americans eat. The effect of the slump can be lessened by adding more protein to her diet, but if she is eating school lunches, that can be very difficult.

She is probably getting home from school in the middle of this slump. During the slump, we crave carbohydrates or sugars because our bodies know they give us a quick burst of energy. Unfortunately, if we do not physically use up that energy pretty quickly, our bodies turn it to fat. So if she is grabbing a high carb or sugary snack then settling down for her homework, that is bad.

Instead, encourage her to grab a high fiber snack, like a ham or turkey sandwich on heavy bread with lettuce and tomato instead of cheese and mayo (if she must have cheese and mayo, use as little as possible). An orange or other citrus fruit will make a good side if she needs one. The bread is a carbohydrate, so she will satisfy that craving and get a little energy to pull her out of the slump, but the high fiber content of the heavier breads will give her more time to use up the energy before her body starts turning it into fat--the energy will last longer.

At this age, it is VERY important that you do not limit the amount of food she eats. That can lead to metabolic problems as well as eating disorders later down the road. Her body will tell her when she is hungry and when she is full, you just have to make sure she is putting the right kinds of foods into it.

When choosing foods, keep these ideas in mind:
Energy from food is the easiest to burn off BEFORE the body has time to process it and turn it into fat. Different foods take different amounts of time for our body to turn them to fat, and our body will turn all of the energy we do not use during that window of time into fat. Fat takes much more effort to burn, and must be burned off through physical activity. (You cannot just limit food intake to lose stored fat because you will slow your metabolism down, which will not only make you very tired, but will cause your body to store even more fats from the food you eat because it thinks you will need the fat stores to survive later)

Carbohydrates are quick, but very short lived sources of energy. When we eat carbohydrates, our body almost immediately starts to break it down and turn it into fat, except for the energy we are using right then. So to use up carbohydrates, you have to be pretty physically active almost immediately after eating. (You have about 2 hours to use them up/ burn them off before they turn to fat)

Proteins give us long lasting energy, but no quick bursts. These are the best when trying to lose weight because the body is very slow to break them down and turn them into fats, which gives us a big window of time to burn them off. This means that our daily activity is usually enough to burn them off throughout the day, so we don't need as much physical activity. They also help us feel full longer and are most easily converted to muscle mass instead of fats. A diet too heavy in proteins and lacking in sugars and carbs can make us feel very tired though.

Sugars turn to fat very quickly. Even more quickly than carbohydrates, but they do give us a quick burst of energy. Sugars should be used mostly as treats and snacks throughout the day when we feel very tired. Try to get sugars from fruits because they come with a lot of additional nutrients.

Breads. Always choose whole grain, high fiber breads. These will be very dark in color and weigh about 3 to 4 times as much as a loaf of white bread the same size. They are usually less soft and fluffy, but they are VERY yummy and very filling.

Chet - posted on 09/04/2014

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You need to have nothing, but healthy food choices in the house. She can snack on as much fruit and veg as she wants.

Don't have foods like pop, juice, cookies, crackers, chips, etc in the house.

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