Weight Training for Women with Osteoporosis

March 20, 2015

Weight Training for Women with Osteoporosis: Understanding Strength Training

Weight Training for Women with Osteoporosis is very essential for the health of our bones.

The bigger percentage of the general body weight is in the bones. It is the bones that forms the structure which when covered by the flesh then we can say that this is the body. Therefore the stability of the bones is very important if life is to be enjoyable. It is also important to appreciate that it is the bones that bears the greatest burden in carrying the body weight and that is why we want to look into details weight training for women with osteoporosis. If you have been with us through the past articles, we did mention that women are most vulnerable to be attacked by osteoporosis than men. It is because of this vulnerability that we want to offer solutions to women through creating awareness and an elaborate and professional weight training programs tailored to meet your individual needs. We spoke to doctor Dalal Akoury the MD and founder of AWAREmed Health and Wellness Resource Center about this problem and she is going to be taking us through some of the things we need to do to be safe from the attacks of osteoporosis.

Weight Training for Women with Osteoporosis: Weight Training for Osteoporosis

To bring this to perspective, doctor Akoury raises these questions, did you know that weight training for osteoporosis is not just about walking or doing aerobics? Are you aware that even weight lifting too can help protect your bones and prevent osteoporosis-related fractures? I asked these because ordinarily when one is suffering from osteoporosis, it is believed that their bones are weak and may not need such exercises, nonetheless studies has shown that strength training over a period of time can help prevent bone loss and may even help build new bone.

According to one of the studies, postmenopausal women who participated in a strength training program for a year registered a significant increase in their bone density and particularly in the most vulnerable places like the spine and hips. These are the areas mostly affected by osteoporosis in older women. It goes therefore without saying that it is important to maintain strong muscles during weight training as this will help the patients in keeping up their balance and coordination. These two are very critical elements in preventing falls, which can lead to osteoporosis-related fractures. Osteoporosis is eating on our bones and coupled with the rate at which we lose muscles as we grow annually such that by the time we are very old in late 60 and above we only have just about 55% or even less of our muscles left. If you have been wondering why people get weak as they get older then this can explain your concerns. We are now in the know of the consequences of osteoporosis in our growth and development; therefore if we want to keep fit and age in strong muscles, then we must chose to prevent this by taking weight training seriously.

Weight Training for Women with Osteoporosis: Getting Started on Weight Training for Osteoporosis

Now that we have made a decision to start the trainings, the question would be how should you start weight training for osteoporosis? Focus on the back and the hip, says doctor Dalal Akoury who is also the founder of AWAREmed Health and Wellness Resource Center. It is in order to start from there because those are the areas mostly damaged by bone loss, and the area’s most at risk from osteoporosis-related fractures. And owing to the delicate nature of this problem, engaging a weight loss professional would be very ideal. Doctor Akoury recommends that a good exercise should include hip extension, abduction, adduction and hip flexion. In other words the exercise should largely concentrate around the hips. The following are some of the exercises you may opt for:

Backward bending is also good.
Sit on a bench or chair with 5-pound weights strapped to each ankle.
Then “march” in place, lifting the knees alternately.

You’re working the hip flexor muscles, which are attached to both the back and hip, which leads to improved bone and muscle mass in both areas. The following are some of the very important weight training tips you can chose from:

Work under the supervision of a qualified, certified personal trainer, especially at first and particularly if you have any medical issues.
Do strength training two to three times a week, with at least one day of rest between each session (especially if you’re working the same muscles at each session).
Do one exercise for each major muscle group, for a total of eight to 12 different exercises. Do one or two sets of eight to 10 repetitions for each exercise.
Lift the weight slowly; lift to a count of four and lower to a count of four, says Lein. “This decreases the likelihood of injury while helping to recruit the muscle better.”
Don’t use other muscles to compensate. You should only be moving the muscle you’re supposed to be moving!
Tighten abdominal muscles to help protect your spine.
Periodically consult with a trainer about increasing the amount of weight you lift as you become stronger.

If you already have osteoporosis, seek out a personal trainer experienced in working with people who have osteoporosis. You may have to find one, like doctor Akoury, at a medical center with an osteoporosis program. And besides, ensure that in your exercise be sure to take these two precautions seriously:

If you have osteoporosis in your spine, don’t lift more than 20 to 25 pounds with your arms or against your trunk, and avoid movements that have you twisting your trunk or bending forward extensively.
If you have osteoporosis in the hips, there is no specific restriction on the amount of weight lifted or types of movement. But people with osteoporosis in any area should ensure that their activities don’t increase the risk of falling.

Finally the result on the bone density may not be realized immediately nonetheless this will become clear as you progress with the exercise and taking the weight measurement from time to time during the training duration. Just to avoid unnecessary discouragement about the outcome, it may be wise that the patients are given a longer period like one year to get the actual result of their bone density. Remember that this should be a process and may not yield to your expectation as in the normal body weight loss. You may be training for the whole year and only realize 1% change in bone density. Doctor Akoury says that this should not discourage you because you are on the right track. If you were to be persistent with that 1% for ten years, then you will achieve 10% which is a lot of bones added.

Weight Training for Women with Osteoporosis: Understanding Strength Training

The best Processes of Losing Weight

March 6, 2015

The best Processes of Losing Weight: Physiological and Psychological Process

The best Processes of Losing Weight include being actively involved in physical activities

Many of us are becoming used to gaining weight to the extent that it is becoming part of their lives. This is a very dangerous way of seeing this condition which is not only bad for your health but is related to very chronic life threatening disease. It is true that the prevalence of overweight and obesity is worrying across the globe but this should be a motivation to all of us to face the problem head on. That is why experts at AWAREmed Health and Wellness Resource Center are taking the lead role to update us about the best processes of losing weight for the best health we can ever have. Losing weight is categorized majorly in two forms the physiological and psychological weight loss processes. This is what we want to discuss in this article with the help of doctor Dalal Akoury who is also the MD and founder of AWAREmed Health and Wellness Resource Center, we all weight loss solutions are professionally stationed for those who want to lose and be healthy.

The best Processes of Losing Weight: Physiological Process

The simplest way of understanding weight loss is that it occurs when the body uses more calories than you consume. That is to say your body burns calories at rest, purposely to keep your various physiological systems functioning correctly. Ordinarily we burn calories through engagement in various activities and using the muscles. The other way of burning calories is by way of digestion and metabolizing the food we eat. It may surprise to know that even thinking, which requires cellular communication between the neurons in your brain, burns calories. All these calories actually gets into the body through the foods we consume and therefore, the process of losing weight will always begin with minimizing the quantity of calories you eat and increasing the quantity of calories you burn which would then result in caloric deficit. And just like we have mention before, being actively involved in the physical activities like exercise will be the most readily variable method of burning calories. Besides this when you talk of exercise it often goes hand-in-hand with healthy nutrition in losing weight.

When your body faces a caloric deficit, it must turn to stored sources of energy to meet its caloric needs. Most of the body’s excess calories are stored as fat, and the goal of most people in losing weight is to lose fat. As the body needs more energy than it takes in through food, it turns to these reserves (in addition to glycogen/sugar and sometimes protein reserves), and fat stores begin to deplete. As a rule of thumb, the body must have a caloric deficit of about 3,500 calories to lose one pound of stored fat. This translates to one pound fat loss per week if your daily caloric deficit through decreased intake and increased output is 500 calories.

Fat is stored in many individual cells, called adipocytes. The body usually maintains the same number of adipocytes, regardless of the amount of fat stored in each one. When weight gain occurs very quickly, however, the body may create more adipocytes to accommodate the drastically increased need for storage space. As weight loss occurs, the amount of fat in each adipocyte decreases, but the body usually doesn’t destroy adipocytes once they have been created.

The best Processes of Losing Weight: Effects of Exercise

Physical activity is usually the easiest way to increase the body’s demand for calories. A workout itself burns a significant number of calories. An aerobic workout such as walking or jogging usually burns more overall calories than a strength (resistance) workout, but both are important for various reasons. Combining them, as in many forms of circuit training, can be a very effective way to get the best of both worlds.

There is evidence that exercise causes an after-burn effect (known as excess post-exercise oxygen consumption), which continues to keep the body’s caloric demands slightly elevated after the workout is over. This is due to the tissue repair that occurs when the muscles are recovering from exercise. It’s much more pronounced following a resistance training workout than an aerobic workout. It’s also more pronounced in deconditioned people. Once you become more fit, your body needs less additional energy to recover.

Exercise, especially resistance training, also increases the amount of muscle tissue in the body. Muscle tissue is very metabolically active; this means it takes a lot of energy (calories) for the body to keep the tissue alive, healthy and functioning correctly. Therefore, if you increase your muscle mass through exercise, your body burns a few extra calories, even at rest. Be careful, however, not to take exercise as a license to eat more. Remember, you are creating a caloric deficit. Furthermore, losing weight can actually reduce your metabolic rate because your body doesn’t have to work as hard to move around and function correctly when it carries less weight.

The many other health benefits of exercise also help with weight loss. For instance, less stress, better immunity, better overall organ function, better sleep and more resistance to injury all help avoid the typical obstacles to an effective weight-loss program.

The best Processes of Losing Weight: Psychological Process

Weight loss is as much a mental process as physical. The various cultures we represent provides plenty of opportunities to take in excess calories, and enough of excuses alongside endless distractions that hinder us from burning them off. Experts at AWAREmed Health and Wellness Resource Center under the able leadership of doctor Dalal Akoury advices that we all need to reconsider our various positions especially those that deals with the mindset. Our thinking has to change about our consumption of food and our physical activity level. This is very crucial in making changes that result in both long and short-term weight loss. Optimally weight loss occurs slowly through lifestyle changes that can be sustained throughout a person’s lifetime, rather than a quick diet or a plan to exercise every day for two months. The process of losing weight requires patience, determination and a psychological commitment to making permanent change. This should be backed up with a healthy diet and living an active lifestyle.

Finally the best process of losing weight may not be achieved satisfactorily if you do not get proper guidance and follow up. That is why in spite of what you are reading, it is still very important that you get professional support from the experts. This you can get by scheduling for an appointment with doctor Dalal Akoury today for further guidance on all your weight loss concerns.

The best Processes of Losing Weight: Physiological and Psychological Process

Great Foods available for Natural Weight Loss

March 6, 2015

Great Foods available for Natural Weight Loss: What do you eat?

Great Foods available for Natural Weight Loss are very much near you.

In my study of weight loss programs, I am privilege to meet very many people. People from all walks of life including those who are obese and those who have successful stories on losing weight. While attending to clients at AWAREmed Health and Wellness Resource Center, a facility established by doctor Dalal Akoury, I met this client who referred his friend to this facility for professional weight loss advice. Himself he had been our client and is one of the many who have a success story to tell. Having been a client with us I want to share his story with you because I believe this can motivate many to lose weight. It is not much other than great foods available for natural weight loss. I asked “how have you been since you left the program?” in response he said “good and I have been healing my body naturally from all the chronic diseases as you (doctor Akoury) taught me, in the process am great full that I have not only got the healing, but also lost several pounds, without having to use drugs, deprivation or surgery”. Along the way he narrates that he discovered that different foods are applied differently for the body functions. That is to say that some foods are healing and have the ability to promote health within our bodies, while others can actually cause harm and create weight gain.

We are delighted to have such positive feed backs from our former clients. Losing weight is possible and you too can. We are going to share with you some of his personal and favorite healing foods that can promote health and support natural weight loss as he puts it in a little while. In the meantime let me introduce you to the home of experts where it is all happening. Like I have mention Dr. Akoury made a decision to create this medical center with a very specific agenda of transforming people’s life through increasing awareness about health and wellness and by empowering them to finding their own inner healing power. It is very encouraging that people are bringing in such positive feedback and being the ambassadors of change that we champion for. It will interest you to know that doctor Akoury’s practice are professional and focuses on personalized medicine through healthy lifestyle choices that deal with primary prevention and underlying causes instead of patching up symptoms. There is hope at this facility with doctor Akoury. All you need to do is to schedule for that appointment with her and your life will never be the same again. And now back to the continuation of the positive feedback from this client. The following are some of the foods that works well for this client and they can do the same to you.

Great Foods available for Natural Weight Loss: Broth

Sometimes when I suffered an accident and I was bedridden for weeks. My journey back to health good health was very interesting. I would say that I was very fortunate to discover the powerful healing of broth. Just in brief broth can be prepared by cooking chopped local organic vegetables in water, until they are super soft. Leave six hours or overnight. Then drain the liquid, heat it up, and voila. Your soup broth is ready to drink and you may add sea salt or pepper for taste if you want. You can eat the cooked vegetables seasoned with fresh herbs. You can also add fish, meat or grains to your broth depending on your preferences. This can be very healing for your body, since it’s easy to digest, and also hydrating.

Great Foods available for Natural Weight Loss: Extra virgin coconut oil

Many health experts agree that coconut oil is as close to a super food that you can get. High in lauric acid (found naturally in breast milk), extra virgin coconut oil is anti-aging, moisturizing, and healing. It’s the only oil that you should ever cook with since it stays stable when heated to high temperatures.

Great Foods available for Natural Weight Loss: Apple cider vinegar

This is produced primarily through the fermentation of fresh apple cider. It’s a rich source of minerals (particularly potassium), vitamins, enzymes and amino acids. Apple cider vinegar is a powerful and multipurpose healing substance and can be applied topically or diluted and taken internally. It is important that your choice of apple cider vinegar should be of high quality particularly those originating from organically planted apples and aged in wooden barrels. This is how to identify the good quality. It should be pungent and when held up to the light, you should be able to see a cobweb like formation, called the “mother” suspended in the liquid. It’s evidence of the vinegar’s naturalness.

Great Foods available for Natural Weight Loss: Cinnamon

It may be hard to believe that something that tastes so delicious is also so good for your body. Eating cinnamon has the ability to regulate your blood sugars, which is an important part of the weight loss process. Generously sprinkle cinnamon on your cereal or add it to your smoothies for a flavor injection.

Great Foods available for Natural Weight Loss: Lemons

Lemons are naturally detoxifying and have an alkalizing effect on your body. This makes them an ideal weight loss food. Each day upon waking, drink a glass of water with a squeeze of fresh lemon. For a delicious, yet healthy taste, squeeze fresh lemon juice onto your food just before serving.

Great Foods available for Natural Weight Loss: Fresh juices

Drinking a selection of fresh fruit and vegetable juices daily and your body will certainly feel the benefit. Fresh juices are a powerful way to increase your intake of antioxidants, minerals, vitamins and enzymes. You can juice most fruits and vegetables. I try to choose the greenest, water-rich and most alkalizing ones for my own juices, using some (or all) of the following: spinach or cucumber, celery, pears, apples, ginger and lemon.

Great Foods available for Natural Weight Loss: Fresh greens and vegetables

I encourage you to try a wide variety of fresh greens and vegetables to find all the ones you like. Always eat your greens according to the seasons. Some of my favorites are baby spinach, parsley, basil green leaves, broccoli, celery, cucumber, and chard.

Great Foods available for Natural Weight Loss: Healing foods are found everywhere in nature

This may be funny however desire to listen to your body and let it guide you. Your body knows best how to heal itself naturally. Eating healing foods will help. Finally the objective of sharing this story was to make you have a positive mind in your feeding habits. We hope that you will be encouraged to begin if you had not to start eating wisely from the fresh local foods for you too to have his experience of feeling healthy and losing weight safely and naturally without any form of restriction. Meanwhile you can schedule for an appointment with doctor Akoury for more insight on any concern you may have.

Great Foods available for Natural Weight Loss: What do you eat?

Healthy Holiday Food and Diet Guidelines

February 23, 2015

Healthy Holiday Food and Diet Guidelines: Little by little Weight gain

Healthy Holiday Food and Diet Guidelines are very important when followed to the letter as they are very informative on healthy feeding habits and exercise.

The primary reason why we get time off away from our busy schedule is to relax and rest in comfort and fun. The common time that majority has for holiday season is towards the end of the year escalating to the first two weeks of the New Year. I want to believe that by now you are done with the hang overs of the last year’s holiday and probably you have started saving for the same this year. All these efforts are meant to make you happy refreshed and ready to get back to your normal daily assignments. However, as much as we look forward to holiday parties and dinners, many people are getting concerned about enjoying it too much for fear of packing on pounds in the whole process. It is this concern that we want to deliberate on in line with the healthy holiday food and diet guidelines. Take for instance one of the world largest economy America. It is estimated that its individual citizens consumes on average 4500 calories and 229 grams fat from eating a traditional thanksgiving dinner. Take note that, this doesn’t include breakfast, lunch, dinner or late-night snacking on leftovers. If this is the quantity they consume, what does it communicate to you? It means on average the Americans gain up to 2 pounds during each holiday season. If this is allowed to continue for years then those extra pounds definitely will become permanent baggage. Year after year, those pounds can add up, and contribute to overweight or obesity later in life. Doctor Akoury says that the health complications associated with being overweight or obese are not friendly at all. She goes on to say that we may not all gain weight during the holidays but the one common denominator is that, we all tend to eat and drink a lot and engaging in very little or no exercise at all. Healthy eating and exercise then gets to the back seat. The motivation of this is coined on the fact that no one wants to be on a strict diet during the holidays after all it is time to let loose. Yes I agree that we want to enjoy the abundance of traditional favorite foods. The question I through back to you is how can you enjoy the holidays responsibly without gaining weight? Experts at AWAREmed Health and Wellness Resource Center argue that it is not so hard, with good and proper planning. Doctor Dalal Akoury who is the CEO and founder of this facility shares with us some very important healthy holiday food and diet guidelines as follows: Smart shopping for Healthy Holidays – Consult with the experts with a view of purposing to include plenty of fruits, vegetables, lean meats, seafood, whole grains, and low fat dairy products in your holiday menu plan. Also ensure that careful consideration is taken when adding calories rich contents in your menu. Go slowly at the Party – Not all that passes before you should finds its way to your mouth. Majority appetizers tend to be loaded with calories. Make it easier on your guests by offering light and satisfying appetizers which can only be found at the healthy holiday food and diet guidelines produced by doctor Akoury. Harness the Diet Power of Produce – Add more simple vegetable and fruit dishes to your menu instead of heavy dishes with sauces. For example, green bean almandine with a squeeze of lemon is healthier than traditional green bean casserole. Simple peas or corn are healthier than creamed peas or corn. Go Frozen in winter – Go for fresh fruits and vegetables especially during their season nonetheless you can also opt for fresh frozen fruits and vegetables which are very economical and can be more nutritious because they are picked at their peak ripeness and frozen immediately. Honor Special Requests – As you plan your holiday menu always consult for a healthy holiday food and diet guidelines. Even though you may not succeed in pleasing your entire guest, it is important that you ask if guests have any food preferences or intolerances. This way you can include a wide variety of healthy foods. Then, your guests can pick and choose, filling their plate with a satisfying meal no matter their food issue. Shave Calories with Simple Swaps – Create healthier versions of your holiday favorites by shaving calories wherever you can. Simple swaps of lower-fat ingredients are easy ways to save calories and no one will even notice the difference. Use chicken stock, fat-free yogurt, light cream cheese, and low-fat milk in place of high-fat ingredients. Substitute non-fat yogurt or applesauce for oil in baked goods. Roast or Grill for Rich Flavor with Fewer Calories – Roasting or grilling meat, seafood, vegetables, and potatoes, is a simple, low-calorie cooking style that brings out the natural sweetness and flavor in foods. Roasted sweet potatoes with a sprinkle of cinnamon sugar and a spritz of butter spray are delicious substitutes for the traditional calorie-laden casserole. Serve Healthier Desserts – For dessert, try chocolate-dipped strawberries for a colorful and delicious finale. If you want to offer pie, choose the healthier pumpkin pie. Make it with non-fat evaporated milk. Top it with fat-free whipped topping. Spritz Your Drinks – Eggnog and other holiday beverages can add a huge number of calories. It is important that you consider adding beverages such as diet soda, sparkling water, or a low-calorie punch. Remember that alcohol releases inhibitions and can increase hunger. Therefore where possible don’t serve alcoholic drinks.

Healthy Holiday Food and Diet Guidelines: Plan and audit carefully to Avoid Holiday Weight Gain

Because we know that there is going to be lots of eating and drinking during the holiday, it is therefore very important that you work towards trimming your calories and making sure that you fit in fitness everyday so you can enjoy a controlled feast without the guilt. Even in doing all these it is still worth noting that the holidays are marked with many luring traditions, however the real meaning is about spending time with family and friends. Finally never go for any feast on an empty stomach. This will be a motivating factor for you to eat without control which can be very discouraging on weight loss. This healthy holiday food and diet guidelines will not be useful if you don’t put them into practice. I appreciate that it may not be easy, but the consequences of not following can be very fatal. If you’re in anyway experiencing any difficulties in whatever nature, you can seek for help by scheduling for an appointment with doctor Akoury for more one on one professional advice.

Healthy Holiday Food and Diet Guidelines: Little by little Weight gain

How to help your child lose weight

February 18, 2015

How to help your child lose weight: Keeping and staying on a healthy weight

How to help your child lose weight will require that you bring in the weight loss experts for the results to be realized

Obesity is not happening like an accident it develops gradually over a period of time and interestingly once settled it cannot be solved overnight. The solution will also take the same gradual process. If you or your child is struggling with obesity or overweight, you must be ready to take one step at a time. The process will not be easy but at the same time it is not impossible. Your first step would be to acknowledge that there is a problem. With the right people around you the process may even be much friendly and enjoyable. However, when we are talking about solutions it is important that we look towards preventions. Our children must not be allowed to go through this problem of weight gain and its associates. Therefore how to help your child lose weight should be your priority number one. I have talked about prevention for sure this is the best remedy. It is always much easier and economical to prevent weight gain by maintaining a healthy weight than it is to losing it (weight). Doctor Dalal Akoury a weight loss professional of over two decades and the founder and CEO of AWAREmed Health and Wellness Resource Center is sharing with us some of the available options for us.

How to help your child lose weight: Make it a whole family effort

Obesity is not just your child’s problem. It is a problem that the whole family must be involved in solving. Your child lives within your family environment.
Chances are, someone else in your family has also struggled with weight or experienced obesity. They may be able to offer valuable help and support in developing realistic goals for your child.
As a family try to think of problems that you have solved successfully. This will help you stay positive, and look for other areas that are opportunities for change.
Mealtimes should be family times. Create a relaxed atmosphere around mealtime. Eat slowly and enjoy your food. Eat together as a family, and don’t watch TV during meals. Families that do not eat together tend to consume more fried foods and soda and less fruits and veggies than families that share meals.

How to help your child lose weight: Be a positive role model

Remember children are the best photocopiers. They are very observant and will do exactly what you do and very little on what you say. They may be getting the best teaching in their schools but if what they observe at home is different then, that is what they will do. In other words if your whole family eats healthy foods and gets active then your child will do the same with ease.

How to help your child lose weight: Help your child set goals

Set short-term goals for changes in your child’s diet and exercise on a weekly basis. Update your goals each weekly and write them down. Like you could set time limits for watching TV and jogging around.
Ensure that the set goals are realistic. For example, exercising an hour every day is unrealistic for a child who is de-conditioned, and not used to even minimal physical activity.
Appreciate them when they meet their weekly goals.
Have your child keep a record of their food intake and exercise. This will allow them to be more self-aware of their behavior. Give them positive feedback where necessary on their performance.
Praise your child for healthy food choices and physical activity. Criticism and punishment just don’t work.
Make sure your child understands that they can make a difference in their weight and that you will support them all the way.
Help your child recognize hunger and fullness signals. Stop eating when you’re full and turn down helpings when you are no longer hungry.
Help your child figure out what kinds of emotions and situations trigger overeating for them.
Make your child’s behavior changes a positive, fun experience by planning healthy foods, fun activities, and rewards for positive behavior.

How to help your child lose weight: Watch their media diet

Think about all the media your child uses: television, computer, video games, and hand-held computer games. These are all activities that replace physical activity in your child’s daily routine. Placing time limits on them will free up time for a more active lifestyle. Watching TV can use less energy than simply sitting and resting! Also, we tend to snack on high calorie foods during these inactive times.
Teach your child to be media savvy. The media bombards us with images of thin people having fun while eating and drinking high calorie foods. Kids don’t necessarily have the cognitive abilities to process this paradox.
Limit inactive things like TV, video games and computer time. Watching TV can use less energy than simply sitting and resting! Also, we tend to snack on high calorie foods during these inactive times.

How to help your child lose weight: Eat healthy meals and snacks

Have structured mealtimes and snacks on a schedule. Model and insist on good meal habits remember that eating less breakfast and more dinner or skipping breakfast increase the risk for obesity.
Don’t mistake healthy eating for dieting. Eating large amounts of high calorie food and frequent snacking have become commonplace. Bad eating habits become accepted as normal eating habits. Eating healthful foods in a healthy manner is not the same as dieting.
The food emphasis should be on a variety of vegetables, with half your plate being vegetables and fruits. Grains should be whole grains.
Keep only healthy foods in your home. Keeping junk food around for other family members, and trying to “police” what your child eats, only promotes sneak eating.

How to help your child lose weight: Get moving

Encourage physical activity. As kids move into adolescence, their levels of activity tend to drop too low. Do active things together as a family, like bike riding, hiking, walking and swimming. Here are some great ideas for helping to get your child and your family more active.
Build activity into your family’s daily life with household chores, walking to school, parking farther from buildings and taking the stairs. Decreasing inactivity works better for long-term weight loss than focusing on vigorous aerobic exercise. It’s also an easier lifestyle change for your family to make!
Make sure your kid gets outside during daylight hours. You could make it a policy in your family that unless the weather is bad, your children play outdoors after school. This encourages physical activity, and rules out the inactive pursuits of TV and other media.

Finally I will again make emphasis on the prevention as this is the best way to keep healthy all the days of our kids live. However knowing that this may have passed you and you are already struggling with weight gain. All is not lost for you. You can schedule for an appointment with the experts at AWAREmed Health and Wellness Resource Center and doctor Akoury will take you through the weight loss program professionally leaving you with a much healthier weight and great life a head of you.

How to help your child lose weight: Keeping and staying on a healthy weight

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