1. Turn off the TV. Many families turn on the TV as soon as they get up in the morning, and don't turn it off until everyone goes to bed. Why live your lives through TV characters? Except for homework, limit your total "screen time" (TV, computer and video games) to no more than 2 hours a day, and use the remaining time to be active. You don't necessarily have to play sports or work out, but take a walk, rake leaves, play with the dog, or just stay inside and clean house, put on some music and dance, have a pillow fight, etc. The main thing is to keep overweight kids and adults moving instead of being couch potatoes.
2. Make water your family's beverage of choice. Too much juice, too many soft drinks, or too much beer can make everyone fat. You don't have to ban all other beverages from your life, just save them for outside the home on special occasions--and even then, drink regular size instead of super-size. Make sure juice is 100% natural, and limit it to one 6-ounce glass a day.
3. Limit fast food or pizza delivery to once a week. I know you're tired after working all day or running the kids around to all their activities, but fast food is a fast track to childhood obesity. Cheeseburgers, French fries, and giant drinks are loaded with calories and fat. Have your own "fast food" with pre-washed, bagged salad greens, and pre-cut fruit and veggies. Frozen crock pot dinners can be started in the morning; prepared meat loaves or other prepared meat dishes can be cooked quickly in the microwave. Frozen vegetables only take a few minutes to cook. Sit down at the table to eat, and get to know each other.
4. Make sure everyone gets enough sleep. Studies have shown definite connections between too little sleep and childhood obesity. Children need at least 9-11 hours; adults usually need 7-8 hours. When you don't get enough sleep, you are often too tired to exercise, too groggy to concentrate at work or school, and less apt to eat breakfast. Which brings me to point 5:
5. Never skip breakfast! Forget about doughnuts, toaster pastries, and pre-sweetened cereals. Instead, have 1-minute oatmeal or cold cereal that is not pre-sweetened, along with a piece of fruit or some berries. Prepare hard boiled eggs while you clean up after dinner, and refrigerate for a quick breakfast. Natural peanut butter on whole wheat toast or bread is quick and nutritious. Grab a glass of fat-free milk and go!
You don't even have to diet! Just make the above changes, and you will soon see a big difference in the health and weight of your whole family!
For age-appropriate weight loss programs and other items for overweight children and adults, including 28-day menu plans featuring 3 meals and 2 snacks a day with low-fat and low-sugar foods, see my Web site at I also offer books, pedometers, exercise videos, and jumping ropes to help you get in shape in a healthy way!
