Dr. Michael Wald’s list of 30 Ways for Kids To Lose Weight

1.     Identify and address psychological issues associated with eating too often and/or too much. 

  • Overweight adolescents are more likely than normal-weight children to be victims of bullying, or be bullies themselves
  • Adolescents are extremely reliant on peers for social support, identity and self-esteem
  • Being overweight isolates them from peers
  • Depression, anxiety, and obsessive compulsive disorder can also occur

For more information:


2.     Get good sleep.

  • Sleep allows their bodies to rest for the following day and is important for brain function, growth, and the immune system
  • When the body doesn’t have enough hours to rest, many things can happen:
    • Feel tired or cranky
    • Unable to think clearly
    • Hard time following directions
    • Tasks that are normally easy seem hard

For more information on ways to help kids get proper sleep:



3.     Be realistic about weight loss goals as weight loss does not happen overnight and weight loss efforts vary considerably among children and adults.

  • Setting unrealistic goals may lead to frustration, and frustration may lead to giving up on goals all together
  • Make a comprehensive plan that is gradual and easy to follow so that they feel accomplished!


4.     Use music for motivation during exercise or to precipitate exercise.

  • Exercising to music they like will make it more fun and they will be more likely to participate

5.     Consider keeping a food and calorie log.

  • This will make you, and them, more aware of what they are eating, and how much


6.     Get friends and family members to join your exercise and healthy eating efforts.

10 Ways to exercise as a family:


7.     Try and sweat a lot during exercise.


8.     Exercise for 15-minute intervals each day.

More information on getting your kid moving—the importance of exercise:



9.     Drink water before all meals.

  • Doing this helps fill the stomach, making them less hungry


10.   Don’t skip meals.

  • Breakfast, lunch, and dinner are IMPORTANT

11.   Do not NOT eat!

12.   Kids should not attempt adult weight loss programs.

13.   Eliminate all soda

14.   Eliminate all of the fruit juice

15.   Switch from regular milk to fat free or 1-2% as a beverage or in cooking

16.   Chew food thoroughly

17.   Serve food on a smaller plate

18.   Do not eat fried foods. 

  • Eat baked and broiled foods instead

19.   Replace refined carbohydrates with non-refined carbohydrates

20.   Make a chart and reward your children for specific goals.

  • Use a star chart with small rewards

21.   Have your children drink lots of water as it promotes weight loss.

22.   Remove all unhealthy foods from the house.

23.   Encourage children to eat fruit as in-between snacks.

24.   Cook healthy meals with your children

For more information on Healthy Eating: Kids Recipes:


25.   Avoid eating anything within 2 hrs of bedtime

  • This will contribute more to weight gain as calories are burned more slowly in the evening.

26.   Play at Bounce on a regular basis.

27.   Children should eat smaller portions of unhealthy foods (but not as a reward)


28.   Find another sport that your child likes.

  • Vary their activities for better results

29.   Have your child do push-ups and sit ups everyday.

30.  Create an exercise schedule that is reasonable for your child.

More information on Kid Exercises:


To schedule a weight loss appointment for you or your child please call Dr. Michael Wald at: 914-242-8844 (Ext. 1). Also visit: www.intmedny.com and www.blooddetective.com for more articles on health and weight loss.


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*DISCLAIMER: Dr. Michael Wald is a doctor of chiropractic with a masters degree in nutrition. He is also a Certified Dietitian Nutritionist and a Certified Nutritional Specialist and Sports Nutritionist. Dr. Wald is certified to provide acupuncture in several states, but not New York. Dr. Wald has two board certifications in nutrition. Dr. Michael Wald earned his MD diploma, but did not complete a residency and is thus not licensed to practice medicine. The information on this site is intended for educational purposes only and is not to substitute for sound medical or health advice. Information contained within this website may change at any time without prior notice. The information on this website is under copyright, 2021.