Kids & Teen Weight Loss: 12 Golden Rules

1. At home, eat ONLY in the kitchen or dining room. Do not eat in your bedroom or anywhere else in the house.
2. Eat consciously. When eating, concentrate only on eating. Never combine eating with any other activity. In other words, no TV, no computer, no homework, no talking on the phone while eating.
3. No second helpings! If you feel full or satisfied at any time, push the plate away and stop eating. It is a good idea to get used to always leaving some food on the plate.
4. Eat only when you are hungry, not when you are bored or have nothing else to do. Don't snack if a mealtime is less than two hours away. Drink a glass of water instead.
5. The maximum amount of time that you should spend watching TV, playing video games or using the computer, other than for homework, should be no more than 2 hours per day!
6. Get into the habit of exercising 30 to 60 minutes EVERY DAY.
7. Eat 3 meals and 2 snacks a day. Don't skip meals, especially breakfast.
8. Drink plenty of fluids, at least 5 glasses per day. Water is the best! Do not drink any beverage that has calories (except for milk).
9. Eat smaller portions and continue to decrease them over time.
10. Get into the habit of reading the nutritional label of every food that you buy.
11. Set realistic goals. Losing 1 to 1½ pounds per week is a great goal, as is achieving 10% to 15% of your initial weight loss in 6 months.
12. When eating out, always share a plate with someone else. Ask the waiter not to bring the bread basket.

Learn more about a complete weight management program for children and teens.