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It’s summer time! To many of us that means more time for the family to spend at home and around the house. Although many of us are working and keeping the normal schedule, some of us have visitors like family, grandchildren and kids.
Linda wrote in saying that her granddaughter is staying for the summer and really wants to lose weight – but she wants to do it in a healthy way. Her questions: What should she be doing and how much? They started first by making a grocery list, detailing an exercise plan and starting a daily food diary.
I say “kudos” to Grandma for really taking an interest in her granddaughter’s health and wanting to make it a positive experience. I like the approach they are taking, especially starting a daily food diary (one of the best tools because it really helps to visualize what you are doing) and having her take control; that way, she doesn’t feel pressured.
As far as calories,I wouldn’t focus on that initially but instead focus on the diary, food choices and exercise. I don’t usually recommend a calorie level right off the bat – unless medically necessary – but more of trying to encourage changes in eating behavior (e.g., eating breakfast; healthy snacking throughout the day).
Here are a couple of tips:
- Stock the house with foods that are typically healthy snacks: cheese sticks, yogurt (4 oz.), fruit, veggies (cut-up is the best), air-popcorn, whole grain products (pretzels, snack bars, etc).
- Make meals together. Use whole grains, cook veggies, make salads, etc.
- Have her help prepare snacks. Use plastic bags to portion food out; portion is the key.
- Try to exercise (walk) with her or maybe get some fun music she can listen to while exercising.
- Try to help her realize that weight isn’t the only thing in the world. Sometimes, we lose sight of the situation and need to remember she is a kid and just needs motivation.
Keep me posted on what happens. Remember that we can be great role models for our families, friends and children!
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