School holidays may mean a break from school for kids, but it's also a great time for parents to enrol their children in their own informal weight-control programme to stress more exercise and better eating.
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"Since parents are possibly spending more time with their child during the holidays, they can become more involved in their dietary habits," says Cynthia Sass, a registered dietician and spokeswoman for the American Dietetic Association.
That can include taking the kids to the grocery store to help select the food and then involving them in preparing the meals, she adds. "It's not only educational for the child, but it's fun," she says.
Being at home more can encourage eating, so it's a great time to enjoy less-fattening foods.
It is also important to keep kids hydrated - just don't let them confuse thirst for hunger, Sass cautions.
"When you or your kids feel like you need something to eat, it may just be thirst, so try drinking some water first," she advises.
And make sure the beverage of choice is water if you're watching your child's weight, Sass adds.
"It's not that a drink like juice is unhealthy, but if a child can't utilise the calories they're taking in, they will be stored as fat, even if from something healthy like juice," she says.
Healthy eating habits are only part of the solution, however. Equally important is exercise. But starting an exercise program - for children and adults - may not be that easy for those already overweight, says Dr Inyanga Mack.
"What happens is people who are in poor physical condition aren't motivated to move right away because they are 'de-conditioned.' When they start getting active, they get tired easily and get short of breath. So basically, it's a matter of building up your stamina," Mack says.
"And since we know that many overweight children have parents who are also overweight, it may be a case of being in an environment where exercise is just not part of the family's routine. And it could be hard to start that routine," he says.
Making exercise a family affair can help.
"I usually recommend that the parents engage in the activity with their children for a number of reasons," Mack says. "It addresses the safety issue and it also allows the parents to get much-needed physical activity as well."
And because you're dealing with children, it's important to make the exercise program fun, Mack says.
"You don't necessarily have to be jogging or on the treadmill. If it's dancing or skating or rollerblading or something they're really willing to do everyday, [it] will make a difference," he says.
Mack adds another caution: Don't set unrealistic goals.
"It takes time. People may have unrealistic expectations and when they don't lose weight right away, they become discouraged and give [exercise] up before they've given it a good shot.
"That's why it's important to present it more as a lifestyle change that's going to be done every day for all the other reasons that exercise is good - because it makes you feel better, because you do get more energy and because it's fun. That way children will keep it up for a longer period of time," Mack says.
School holidays may mean a break from school for kids, but it's also a great time for parents to enrol their children in their own informal weight-control programme to stress more exercise and better eating.
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