what should i do if my daughter is only 13 and is 190 pounds?
Denikka - posted on 01/03/2013
First, take her to a doctor to rule out health problems that could be causing weight gain. Even something like depression can lead to things like comfort eating, which can play a big part and which diet alone will not rectify.
You also don't mention how tall she is. Having her height to weight ratio done will give you a good starting place as to where she should be to be healthy. Also, you don't mention if this is a recent weight gain or a gradual one. If it's more sudden (and a smaller gain, 5-10lbs), part of it may be that her body is preparing for a growth spurt or the preparation for the curves that come with puberty (common around that age). Even if that's the case, talk to her doctor and see what they have to say about her weight and where she should be for her height and body style.
Second, I completely agree with Little Miss. She did not get this way on her own and this is not HER problem. Even if the rest of the family is thin, this is a family problem and needs a family solution.
Don't buy junk food, get rid of any junk that's already in the house.
Get the family involved in activities. If you all want to start walking together, doing yoga, etc, that's great :) It's a lot easier to exercise when you have 1) a set regime. Classes MAKE you be there and 2) when you have someone to go with to make it fun. You don't all have to be doing the same thing, but everyone should be involved in something.
Cut out as many processed foods as you possibly can. Cook from scratch as much as possible. The closer a product is to the way it was grown or killed, the better it is for you. That means things like whole grains (NOT brown or whole wheat, whole GRAIN is better), wild rice instead of brown or white, no deli or processed meats (lots of salts), stay away from canned stuff as much as possible (salts and sugars) etc.
Watch out for sauces. Heavy sauces can be a HUGE downfall. Cheese sauces specifically. Once in a while is okay, but try to stay more with herbs and spices and flavorful vegetables (peppers, onions, garlic) as a way to season your food. And stay away from bottle sauces (BBQ, Asian sauces, etc. Very heavy on salt, sugar and a lot of other bad things)
Remember that salt in and of itself is not your enemy. Neither are fats, carbohydrates or sugars. It just needs to be in moderation. Your body NEEDS each of those things to survive and function. Just watch how much you're getting and of what KIND. Certain fats are worse than others, certain carbs are worse than others. Look into the good types and stay away from the bad. As I mentioned before, the less processing that goes into a product, the better it generally is for you.
Make sure you get your oils. Fatty oils, Omega oils, etc are all very important for brain growth in a teenager and they sure don't hurt the folk who are finished growing either. You can take capsules or research what foods contain the best sources of these oils.
Watch portion sizes. The general rule of thumb is 1/2 vegetables, 1/4 grains/starches, 1/4 protein. And use smaller plates. It's a simple illusion that makes it feel like you're getting more than you really are. If you put the same amount of food on a large dinner plate and a smaller plate, you'll feel like there's less on the big plate and are more likely to go back for more, while it feels like there's more on the smaller plate and you'll feel satisfied with that.
Wait 20 minutes before going back for 2nds or any extra foods. Giving your stomach time to accept all the food will usually give you a much better idea as to whether you're actually still hungry or not. This is why you can still be hungry when you go up for seconds, then get halfway through the plate and feel like you REALLY over ate.
You should also be eating consistently throughout the day. Instead of 3 large meals, cut your portion sizes down to 1/2 to 2/3 of what you would normally eat and then have a (HEALTHY) snack in between meals. And space them out. Instead of waiting 4+ hours between breakfast and lunch, then 6+ hours between lunch and dinner, have a snack or a meal every 2-3 hours. This keeps your metabolism working throughout the day.
Another good tip is to avoid eating late. Have your heavier meal at breakfast or lunch and a lighter meal at dinner. Doing this gives your body more time throughout the day to digest and burn off what you've consumed, instead of allowing it to sit and turn to fat during the night.
It can be hard, especially for a young girl, to be overweight. I was there, I still am, I'm 23 now. I'm 5'9" and I'm currently floating around 210lbs. I HATE that I'm over 200, but I'm pregnant right now (I was around 190 before I got pregnant) and so I'm going to have to deal with it for a while longer. I've always been overweight and, after this pregnancy, I have full plans to start really eating better, watching my portion sizes, and cutting out all the snacks I allow myself during pregnancy (I'm a firm believer in following your cravings :P But I try really hard to limit portions) I know I can do it, it's just the dedication I need to get my butt in gear and do what I really need to do. I've just been plain old lazy this far.
Starting young and teaching the right things can make all the difference in a whole lifestyle later on. I wish someone had helped me when I was young enough to not be so stubborn and lazy about it.
Good luck with your daughter and good luck getting the whole family on a healthier lifestyle :)
~â¥Little Miss - posted on 01/03/2013
Well, talk with her. Start a family life change. No more junk in the house, and 1 hour of walking or playing outside daily. Start serving better food, she did not get this way on her own. If you need to, bring her to a dietician, or get on weight watchers. Poor girl.
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