It is also important to modify the behaviors that led your child to become overweight and prevent weight loss, including:
- Limiting Television: you should limit television viewing to about one or two hours each day (this includes playing video games or using the computer). Watching television doesn't use up many calories and it encourages eating unhealthy foods and unhealthy habits.
- Healthy Eating Habits: your child should eat three well-balanced meals of average size each day, plus two nutritious snacks. Discourage skipping of meals (especially breakfast).
- Snacks: you should limit snacks to two each day and they can include low-calorie foods, such as raw fruits or vegetables. Avoid using high calorie or high fat foods for snacks, especially chips, cookies, etc.
- Drinking: you should encourage your child to drink four to six glasses of water each day, especially before meals. Water has no calories and it will help you to feel full. Other drinks can include diet sodas and low fat milk. Avoid letting your child drink regular soft drinks or fruit juices, as they are high in calories (150-170 calories per serving).
- Diet Journal: help your child to keep a weekly journal of food and beverage intake and also of the amount of time that is spent watching television, playing video games and exercising. You can also record your child's weight each week (but do not weight your child every day).
