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Ask a QuestionGuardian of a 9 yr 6 m old boy7 months ago
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#asktheexpert my son age is 9 but weight is 36 over weight how to reduced weight and control
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POOJA KOTHARIMom of a 8 yr 6 m old boy7 months agoA. Your 9-year-old son weighing 36 kg may be overweight, depending on his height and body structure. However, rather than focusing on just weight loss, it's best to promote a healthy lifestyle with balanced nutrition and physical activity.
✅ Steps to Control & Reduce Weight in Kids 1️⃣ Healthy Eating Habits
🍎 Balanced Diet – Include fruits, vegetables, whole grains, protein (dal, eggs, fish, paneer), and dairy.
🚫 Limit Junk Food – Avoid processed snacks, sugary drinks, chips, chocolates, and fast food.
🥛 Control Sugar Intake – Reduce sweets, biscuits, and flavored milk.
🍽️ Portion Control – Serve smaller meals at regular intervals.
💦 Increase Water Intake – At least 7-8 glasses per day to keep metabolism active.
2️⃣ Encourage Physical Activity
🏃 Outdoor Play – Encourage running, cycling, football, badminton, or any active sport.
🕺 Fun Exercises – Skipping, dancing, swimming, or yoga can help.
🚶 Limit Screen Time – Reduce mobile, TV, and video games; increase outdoor movement.
3️⃣ Maintain a Healthy Routine
⏰ Early to Bed, Early to Rise – A good sleep schedule helps metabolism.
🍽️ No Late-Night Eating – Dinner should be at least 2 hours before bedtime.
⚠️ When to See a Doctor?
If your child has:
❌ Sudden weight gain.
❌ Shortness of breath or difficulty in movement.
❌ Family history of obesity-related issues (diabetes, BP problems).
A pediatrician or nutritionist can help with a proper diet plan. The goal is to promote a healthy, active lifestyle rather than just focusing on weight numbers. Let me know if you need a detailed diet plan! 😊
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