How mindful eating can help kids lose weight

Q My pediatrician says I have to help my seven-year-old son lose weight and keep it off. But I can’t make him eat food he doesn’t like and I can’t make him play baseball or swim if he says he isn’t interested. What can I do?

— Kesha J., Nashville

A This is a problem facing many parents and solutions often are elusive, but you do need to do something about it. Here’s why: Around 70 per cent of overweight kids have one cardiovascular risk factor, such as high blood pressure or elevated LDL cholesterol and 39 per cent have two or more. They’re also prone to type-2 diabetes, asthma, sleep apnea, fatty liver disease and self-esteem issues.

Now, set an example: Serve and eat only fresh fruits, vegetables and unprocessed foods such as 100 per cent whole grains and cut out all added sugars, syrups, trans fats and most foods with saturated fats. Don’t bring them into the house. Teach mindful eating: A Vanderbilt University study shows obese children’s impulsivity centre in the brain is overactive.

Mindfulness — slowing down impulsivity — may help kids control poor eating behaviours.

In other words, the research indicates that to lose weight, kids may need to change how their brain functions, not just improve nutrition and exercise habits.

Here are the steps, but don’t force them:

Dish up a healthy dinner. Then say in a calm, moderate tone, for example: What shape is your spinach? (Wait patiently for an answer) What colour? Do you notice a smell? Don’t object if you get a sassy answer, just go with the flow. Then have him place the food in his mouth and notice changes on his tongue. Then, while chewing slowly, ask him to notice how the food tastes and to calmly feel it going down as he swallows.

Do that once at every meal until the steps become a habit. And try it yourself. You’ll be surprised at what you’ve been missing in every bite.