An 11-year-old weighing around 70.5 pounds (30 kgs) doesn’t need to lose weight. However, if your weight is more than 75 pounds then it might be time to lose some weight by doing the following:
- Avoid intense workouts or heavy lifting. Try jogging around 3-4 miles a day instead.
- Never eat too much junk food. If you must, restrict yourself to 1 snack a day
- Do not give in to school bullies. Try to stay away from them. I know it can be tough at your age to ignore bullying, but it works.
- Never let anyone make you lose your self-esteem
- Join a sports activity. BBJ, Soccer, Judo, Rugby, or Netball. Kids need to be active and you aren’t an exception.
- Stand up. Never stay long on social media, computers, games, or phones all day. Limit it to an hour a day.
- Do you watch TV for long periods? Reduce that to 1 hour per day
- Play a lot. Yes, at least for most days.
- Go through your cupboards and get rid of any temptations. Ensure your fridge is stocked with fresh vegetables and fruit.
- Share your journey with your parents, friends, or loved ones. Remember, only people who you trust should learn of it.
- Discourage your parents from buying lots of packaged foods.
- Avoid treats and cakes from Grandpa, Nana, Uncles, or AUNTS
All the best in losing weight and yea you can do it
ALSO SEE: How To Lose Belly Fat In 7-10 Days For Woman
How To Lose Weight For 11-Year-Olds
A parent should never put a child on a “diet”. That is unhealthy and could lead to nutritional deficiencies and a distorted relationship with food.
Remember, they are still growing and need all the nutrients they can get. Rather than cause harm to them through dieting. Try to help the 11-year-old crowd out unhealthy, high-calorie food choices, sugary drinks, snacks, and candy by offering more fruits, veggies, lean protein, and low-fat dairy.
Also encourage physical activity like football (soccer), tennis, swimming, etc. every day to help him or her burn calories and achieve a healthier weight. These small changes can help a child feel healthier and more energetic quickly, but losing weight will take time.
So, don’t worry your kid will be fine.
However, if your kid is dangerously obese the only thing you should do it to contact a doctor, preferably a specialist dealing with children. After you’ve done that, you should listen to the doctor’s advice, and the dietitian the doctor will refer you to, and no one else.
Get a Kid active and Moving
The Centers for Disease Control and Prevention recommend kids, including 11-year-olds, get at least an hour of physical exercise daily.
Physical activity can include moderate-intensity and vigorous-intensity cardio as well as bone-and muscle-strengthening activities.
- Cycling to a friend’s house or walking your pet is considered moderate-intensity.
- Chasing a friend during a game of tag is of vigorous intensity.
- Playing on the playground, climbing a tree or performing gymnastics are some muscle-strengthening exercises.
- Fun activities like playing basketball or jumping rope can help strengthen a kid’s bones.
Limiting screen time – whether it’s video games, computers, or television – to no longer than 2 hours per day helps encourage kids to get moving.
As a parent, I recommend indulging your kids in family-fun activities like after-dinner strolls or weekend hikes.
Give your kids new ideas to keep them active outside of sports practice or P.E class, such as dancing to music, riding a bike, or skateboarding.
Guide Your 11-Year-Old Toward Healthy Food Choices
As a parent, you should steer your kids into making wise and healthy food choices by avoiding stocking them at home.
Yes, that’s right. Children learn from their parents so keep healthy meals at home and they’d follow suit.
Lean proteins, such as lean ground beef, grilled chicken breast, and low-fat cottage cheese are great for 11 year old’s.
Skip fried items or food covered in high-calorie cheese. Instead, opt for vegetables and fruits instead. Whole grains and low-fat dairy can make up side dishes.
Avoid creamy sauces and dressings and go for olive oil, salsa, herbs, and lemon juice to provide flavor instead.
Pick healthy items, such as low-fat cheese sticks, fresh fruit, or low-fat yogurt as snacks.
A secret to losing weight in 11-year-old kids is to limit their intake of foods that lead to weight gain. Full-fat dairy, fast food, sugary treats, packaged snacks, fried foods, soda, and white bread don’t have rich nutrients, but they bring overloads of calories into your child’s system.
When unused, these calories are stored as fat. Thereby, leading to unnecessary weight gain.
Whenever your child needs something between meals or is hungry for a second helping, offer vegetables or fruits such as carrot sticks, salad greens, or a second piece of lean protein instead.
Eliminate or Reduce Kids’ Food Temptations
An easy way to help your kids attain their desired weight level is by keeping processed snacks and sweets out of your home.
When the family grocery shops, stick to the perimeter of the store to load up on veggies, fruits, low-fat dairy, and lean proteins.
Avoid bakery and aisles containing processed, high-calorie snacks. Include your 11-year-old in the shopping process and make healthy choices according to his taste buds.
An 11-year-old seeking to lose weight can pack his own lunch so he’s assured of having healthy options. Or go over the school lunch menu with him ahead of time and help him learn which items are more nutritious choices.
When your child needs to attend a school party, you can throw in a kid-friendly snack like baby carrots or grapes with dip. That way, he has alternatives to junk foods and sugary treats.
The more often an 11-year-old can avoid high-calorie, low-nutrient foods, the faster he can achieve a healthy size.
Avoid Drastic Measures for Losing Weight
Skipping meals and a fad diet may seem like the quickest route to losing weight. However, these strategies will cause an 11-year-old to miss out on essential nutrients that are critical for development and growth, energy, and brain function.
So, help a child learn to consume all foods in moderation. It’s OK to have a piece of birthday cake once in a while – but make healthy choices 95% of the time.
As a parent, you should set a good example by modeling these behaviors.
Try to become aware of the feelings your child attaches to food. Observe your child and see if they attach a state of mind like boredom, excitement, and stress to food choices.
If so, help that child seek out an alternative support strategy.
Parents can help a child create healthful coping mechanisms that aren’t based on food. Such strategies include going for a walk, calling a friend, or writing in a journal.