•Diet and nutrition: While the USDA food pyramid is not without its own unique controversy, it is, in fact, a very solid starting point for those looking to start turning around their battle with obesity. Maintain a diet rich in fruits, vegetables, grains, fiber and dairy combined into a balanced eating program low in saturated fat for optimum health value. Eating naturally and learning how to avoid chemicals and additives when possible will also benefit children and create a solid foundation for a nutritionally-sound eating program. The old adage, “eat to live” and not “live to eat” is probably some of the most valuable advice to be learned from youth. The recommended dietary intake on average is 1,600 calories per day for girls and 1,750 calories per day for boys— this, in conjunction with 30 percent or less of these calories coming from fat, adequate protein, carbohydrates, calcium and iron for active children and young adults. It is also very effective for girls to consume approximately ½ the quantity of starchy foods as compared to boys.

•Exercise and activity: Since youngsters typically have a much faster metabolism than adults, it is easier in some ways to burn a higher level of body fat to achieve faster weight loss results. One suggestion is to find fun ways to exercise. For example, have your tween walk to school instead of taking a bus. Walk the dog. Take out the garbage or do household chores and yard work. Most towns have organized athletic programs including soccer, baseball, basketball, softball, racquetball, tennis, swimming, etc., where socializing can be used to increase exercise and develop friendships in a fun-filled environment. And, when alone, jumping rope is a terrific workout.

During the warmer weather, participate in family activities such as hikes or nature walks. Try to find locations that have an incline for added physical benefit. Pack a nutritious picnic-style lunch and enjoy the outdoors together. Terrific group exercise to engage in cardio and aerobic workouts are bicycling, jogging, Tae-Bo or Step classes. Keep in mind that finding others to participate is a great way to add to the collective fun while relieving the boredom often associated with a single-person endeavor. Recommended individual exercises include push-ups, crunches, leg raises, wall squats and knee raises.

These will burn calories, build muscle tone and show rapid results when performed consistently in just a few easy minutes per day.

Always begin an exercise routine with some type of five–ten minute warm-up to get the blood flowing.
Water is very important for daily nutritional needs. The FDA believes that eight glasses a day is sufficient for a daily intake— but, that is a minimum amount. The more water consumed throughout the day, the better off to protect against dehydration. Signs of dehydration are dry mouth, cramping of the muscles and fatigue. Advanced dehydration will show signs of dizziness and nausea.

•When to eat, when to exercise and when to sleep: “Early to bed, early to rise” also has more benefit than readily meets the eye. Since the metabolic rate is much higher early in the day and slows as late afternoon approaches, heavy exercise (cardio) and aerobic activity should be done earlier in the day with walking and more static activity as the day winds down. Amazingly, this will maximize the weight loss effort and produce faster, more noticeable results. Limiting food intake after 7pm is a good practice to undertake, since the calories consumed will be burned at a much slower rate than earlier in the day and will hinder weight loss. Heavy exercise late in the day will leave the youthful body feeling hungry and produce a craving to replace those calories that have recently been burned. Training the body to eat at similar times each day and avoiding unnecessary snacks will help regulate weight gain and result in weight loss.

The facts are clear. Over the past two decades the number of children classified as obese has doubled. Clearly a sedentary lifestyle is not exclusive to adults alone in the United States and most snacks seem to come from high fat and hydrogenated oils. But wait! Before we throw out all of the soda, cake, cookies, candy, potato chips, ice cream, burgers and fries out the window, parents might consider the following 20 weight loss rules for kids to live by:

1. Consume an adequate amount of food to provide all the required nutrients.
2. Drink plenty of pure water (Minimum six to eight glasses per day).
3. Target slow, steady weight loss: one to two pounds per week.
4. Eat at least five servings of fruits and vegetables daily to get enough fiber.
5. Exercise every day if possible.
6. Eat healthy snacks to curb hunger so that tweens are not too hungry at mealtime. This will help to prevent overeating.
7. Avoid extra fats and sugar as much as possible.
8. Eat at regular times each day. Do not skip meals so that energy is maintained.
9. Eat slowly.
10. Do not eliminate your favorite foods.
11. Get tempting junk foods out of the house.
12. Ask family and friends to offer support.
13. Do not be afraid to make special requests when dining out.
14. Do not eat in response to emotions.
15. If you overeat one day, eat less the next.
16. Remember, all foods can fit into a healthy diet.
17. If you must have a rich dessert, share it with a friend.
18. Do not use diet pills or try crazy fad diets! THEY
DO NOT WORK!
19. Keep up-to-date on nutritional news.
20. Try new food products. You might find one that you enjoy eating.

Tweens today can do anything if they put their minds to it. It is our job as parents to help them get there. These pointers are only a starting place to teach healthy eating habits and weight maintenance, as we search for a solution to eradicate the obesity epidemic that threatens today’s children. Try making some of these changes in your children’s eating regimen and activities today and help to ensure an entire generation’s future!

Tony Sparber is the founder/owner of New Image Camps headquartered in Norwood, NJ, with three locations: Camp Pocono Trails, PA, Camp Vanguard, Fl., and Camp Ojai, CA. New Image Camps are designed to provide the most comprehensive summer weight loss program for pre-teens and teenagers in the country. Coeds, ages 7-18, enjoy over 100 ways to have fun— from unique sports and fitness programs, to exciting off-site events and first-class instructional water activities. For additional information, call (800)365-0556, e-mail Sparber@NewImageCamp.com or visit www.newimagecamp.com.