Fall is here and it’s a
great time to get outdoors and get active. Have you ever thought of doing this
as a family? Are you or your child
struggling with a weight problem? The American Heart Association 2013 fact sheet states “Among Americans age
20 and older, 154.7 million are overweight or obese".
Also, the American Heart Association states about one in three American kids and teens are overweight or obese, nearly triple the rate since 1963. Research has found that when we don’t focus on our overall health by eating healthy and exercising, it affects our children. If it hasn’t been a priority for you, then make it a family priority this fall and be your child’s role model.
Also, the American Heart Association states about one in three American kids and teens are overweight or obese, nearly triple the rate since 1963. Research has found that when we don’t focus on our overall health by eating healthy and exercising, it affects our children. If it hasn’t been a priority for you, then make it a family priority this fall and be your child’s role model.
Here are 5 things you can start doing today with your family.
1. Set goals for eating
healthier- Reduce the
number of meals eaten outside the home. Make healthier meals at home and get
your children involved. Your children
can be involved in many ways. They can
help you at the grocery store when you are shopping for healthy items. You can also get your children involved at
home, whether it’s helping you wash the vegetables or mixing the ingredients. The more involved your children are in the
cooking process, then the more open they will be to trying these new nutritious
meals.
2.
Set family exercise goals. Have a family meeting and discuss the importance
of being healthy and exercising. Create
a family weekly exercise schedule that will work for everyone. For example: We will exercise as a family
twice a week. Each family member will
exercise at least one time a week on their own. Get more specific if
possible. Post this schedule on the refrigerator
where everyone can see it.
3.
Make it fun- Your children will enjoy it if they know that you are
enjoying this new lifestyle change. Be
creative when thinking of nutritious meals to make with your children. Find activities that will be enjoyable for
the entire family. The extra time you spend with your children will definitely
make a difference in their attitude.
4. Accountability- Check in with everyone once a
week to make sure they are following the goals set. It may be difficult at
first for some family members so they may need some extra encouragement. Remind them that small changes are better
than no changes at all.
5.
Rewards-
Create monthly family rewards. This will
help everyone stay involved and committed to the set goals. It will also make everyone feel like part of
a team and that their participation does make a difference. As you go through
this process, you will also find that this will bring the entire family closer
together.
You may be a family that doesn’t struggle
with your weight, but your family does struggle with eating healthy and
exercising. Remember, the best way to have a
healthy weight is prevention. Begin setting goals for your family today so
that you can prevent yourself
and your children from becoming overweight. It’s much easier to maintain a
healthy weight than it is to lose weight. Stay positive and don’t allow small
setbacks to keep your family from achieving their goals.
Dr. Nina
Rios-Doria
PhD in Child Development
Licensed Professional
Counselor
Logos Counseling
Southlake, TX
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