#asktheexpert hi
my son is 11yrs old.. His weight is 64.80kg height is near about 4'7.. can't control his constantly increasing weight... plz help

Question

#asktheexpert hi 
my son is 11yrs old.. His weight is 64.80kg height is near about 4'7.. can't control  his constantly increasing weight... plz help

Accepted Answer

Managing weight in children, especially at your son's age, can be challenging but is important for his overall health and well-being. Here are some strategies you can consider to help control his weight:

1. **Consult a healthcare professional:** It's crucial to seek advice from a pediatrician or a registered dietitian. They can provide personalized recommendations and create a plan tailored to your son's specific needs.

2. **Promote a balanced diet:**
   - **Healthy meals:** Ensure that your son eats balanced meals that include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
   - **Limit sugary and processed foods:** Reduce the intake of sugary drinks, snacks, and highly processed foods that are high in calories and low in nutrients.
   - **Portion control:** Teach your son about appropriate portion sizes to avoid overeating.

3. **Encourage physical activity:**
   - **Regular exercise:** Encourage your son to engage in at least 60 minutes of moderate to vigorous physical activity each day. Activities could include playing sports, biking, swimming, or even just playing outside.
   - **Family activities:** Plan family outings that involve physical activities, like hiking, walking, or playing sports together.

4. **Healthy habits:**
   - **Limit screen time:** Reduce the amount of time spent on sedentary activities like watching TV, playing video games, or using the computer. Encourage active play instead.
   - **Adequate sleep:** Ensure your son gets enough sleep, as poor sleep can affect weight and overall health. For his age, he should be getting around 9-11 hours of sleep per night.

5. **Be a role model:** Children often mimic their parents' behaviors. Set a good example by adopting a healthy lifestyle yourself, including eating nutritious foods and being physically active.

6. **Make gradual changes:** Implement changes gradually to make them more sustainable. Small, consistent changes in diet and activity level can lead to significant improvements over time.

7. **Provide support and encouragement:** Positive reinforcement and encouragement can help your son stay motivated. Avoid negative comments about his weight, which can affect his self-esteem and lead to unhealthy eating habits.

8. **Stay involved:** Be involved in meal planning and preparation, and encourage your son to help. This can make him more interested in eating healthy foods.

Managing weight is a long-term commitment, and it’s important to focus on overall health rather than just the number on the scale. Working closely with healthcare professionals can provide the support and guidance needed to help your son achieve and maintain a healthy weight.

#asktheexpert hi my son is 11yrs old.. His weight is 64.80kg height is near about 4'7.. can't control his constantly increasing weight... plz help