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Healthy Weight Loss ASAP is designed to give everyone healthy weight loss tips from losing fat to gaining muscle and everything in the middle! Man Stops Drinking And Smoking, Loses 200 PoundsCNN – Mario Colao jolted out of bed at 3 in the morning.
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About 17 percent of children and adolescents ages 2 to 19 years are obese, reported the Journal of the American Medical Association in 2014.
The Centers for Disease Control and Prevention recommend children, including 11-year-olds, get at least an hour of physical exercise daily. This physical activity can consist of moderate-intensity and vigorous-intensity cardio as well as bone- and muscle-strengthening activities. Limiting screen time -- whether it's television, computer or video games -- to no longer than 2 hours per day helps encourage kids to get moving.
An 11-year-old seeking to lose weight can pack his own lunch so he's assured of having healthy options. Centers for Disease Control and Prevention: Aerobic, Muscle- and Bone-Strengthening: What Counts? With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. An 11-year-old that falls into this category is at an increased risk of health problems -- such as high blood pressure and type 2 diabetes -- which are usually reserved for older, overweight adults.

Instead, help an 11-year-old crowd out unhealthy, high-calorie food choices by offering more vegetables, fruits, low-fat dairy and lean protein. Walking the dog or cycling to a friend's house is considered moderate-intensity, while chasing a friend during a game of tag is of vigorous intensity. Include your 11-year-old in family activities, such as a weekend hike or after-dinner stroll. Lean proteins, such as grilled chicken breast, lean ground beef and low-fat cottage cheese, should feature prominently at meals. Fast food, full-fat dairy, fried foods, packaged snacks, sugary treats, white bread and soda don't contribute many nutrients, but they do provide numerous calories. When the family grocery shops, stick to the perimeter of the store to load up on fruits, veggies, lean proteins and low-fat dairy. Or go over the school lunch menu with him ahead of time and help him learn which items are more nutritious choices.
But, these strategies cause an 11-year-old to miss out on nutrients that are critical for growth and development, brain function and energy. Notice if your 11-year-old reaches for a snack when bored or stressed, and if so, help him seek out an alternative support strategy. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Also encourage physical activity every day to help him burn calories and achieve a healthier weight.

An 11-year-old can easily incorporate muscle-strengthening exercise by playing on the playground, performing gymnastics or climbing a tree. When a child is hungry for a second helping or needs something between meals, offer fruit, more vegetables, such as salad greens or carrot sticks, or a second piece of lean protein. When he attends a school party, contribute a kid-friendly snack -- such as grapes or baby carrots with dip -- so he has alternatives to the sugary treats and junk foods. These small changes can help a child feel healthier and more energetic quickly, but losing weight will take time.
Include your 11-year-old in the shopping process and make healthy choices according to his tastes.
The more often an 11-year-old can avoid high-calorie, low-nutrient foods, the faster he can achieve a healthy size. It's OK to have a slice of birthday cake once in a while -- but make healthy choices most of the time. Avoid creamy sauces and dressings and go for salsa, olive oil, herbs and lemon juice to provide flavor instead. Choose healthy items, such as low-fat cheese sticks, fresh fruit or low-fat yogurt as snacks.

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