Doctors, nutritionists and other health and fitness professionals agree that children at weight-loss camps often lose weight in the short-term. The challenge, however, is to keep the weight off in the months and years following camp.
Only through a combination of factors, such as family involvement, personal resolve, healthy eating and exercise is that possible, they say.
Rebecca Baer, head nutritionist at Camp Shane in Ferndale, N.Y., teaches nutrition classes every day at the camp, giving tips to children about portion control and healthy snacks.
“I want them to be able to be back in their environment and make healthy choices,” Ms. Baer says.
During a recent class at the camp, she gives the following tips:
• Instead of pouring dressing on a salad, dip the fork in the dressing and then stick the fork in the salad.
• Dilute fruit juices with water. A 6-ounce glass of juice is an entire serving out of the recommended two to four servings of fruit per day.
• A good, easy-to-use measurement of what constitutes a serving is to see if it fits in the palm of the hand. A piece of chicken that fits in the palm of the hand is a serving, and an apple that almost fits in a fist is a serving.
• When at a restaurant, box up whatever goes beyond a reasonable — the palm-of-the-hand-test — portion.
• Eat whole grains, such as brown rice and whole-wheat bread. Whole grains have a lot of fiber, which makes people feel full faster and longer, and it’s good for heart and blood vessel health.
• Eat a lot of green, leafy vegetables such as spinach and kale. They are high in calcium and low in calories.
• If people want junk food, have it in moderation. Eight french fries is a serving, and two or three cookies is a serving, depending on size and type.
• Read labels. Check serving sizes and the first few ingredients listed. In breads, those first few ingredients should indicate whole grain and no sugar.
• Get snack packs that contain only one serving. That way, once the snack is finished, there is no temptation to go for more.
Dr. Nazrat Mirza, a pediatrician and coordinator for the obesity task force at the National Children’s Medical Center in Northwest, says she thinks older children have a better chance of maintaining the weight loss because they are capable of taking more responsibility for their food and exercise choices.
“But I want to make sure we emphasize a healthy diet, a healthy lifestyle, not a restrictive diet,” Dr. Mirza says.
She says restrictive diets and compulsive exercising can lead to other problems, such as eating disorders. About one hour of moderate physical activity most days of the week is recommended for children, according to the surgeon general.
Dr. Mirza says developing a positive self-image is a good way to counteract self-destructive behavior, and parents play an important role in this area. It’s often in the home that the overweight child is teased the most, she says. Parents need to realize how harmful this can be and instead work to boost the child’s self-confidence, she says.
She also says it’s very important for the whole family to be on board in making healthy choices. She says many parents have told her they don’t want to “deprive” their other children of tasty food just because their one overweight child has to cut calories.
“But it’s not punishing your children to make healthy choices,” she says.
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