Kids need 60 minutes of physical activity every day. Make exercise a family outing. Go on walks, hikes, or bike rides together. Eat together. Studies showed that children who shared three or more family meals a week were 20% less likely to eat unhealthy foods and 12% less likely to be overweight. Dieting isn’t the answer when it comes to weight loss for kids. Learn to avoid crash diets and unhealthy habits when your doctor suggests safe weight loss. One study found that children were much more likely to lose weight when their parents also slimmed down. (

Based on the present literature, unless the overall volume of aerobic exercise training is very high, clinically significant weight loss is unlikely to occur. Also, exercise training also has an important role in weight regain after initial weight loss. Overall, aerobic exercise training programs consistent with public health recommendations may promote up to modest weight loss (~2 kg), however the weight loss on an individual level is highly heterogeneous. Clinicians should educate their patients on reasonable expectations of weight loss based on their physical activity program and emphasize that numerous health benefits occur from physical activity programs in the absence of weight loss. (

In terms of maintaining a desirable weight, evidence is beginning to accumulate that dietary intake may be more important than energy expenditure level. Decreased physical activity may not be the primary driver of the obesity epidemic. Weight loss is not likely to happen without dietary restraint. (

Exercise has a big upside for health but that doesn’t seem to necessarily apply to weight loss. While exercise is beneficial for numerous reasons, it's not the best way to lose weight. When it comes to reaching a healthy weight, what you don’t eat is much more important than an excessive emphasis on exercise (e.g., 30 minutes of jogging or swimming laps might burn off 350 calories or you could achieve the same calorie reduction by eliminating two 16-ounce sodas each day. (

Exercise alone does not seem to produce weight loss. Although aerobic training does burn calories, it is nowhere near as effective for weight loss as simply eating fewer calories. It takes a solid 30 minutes of running on a treadmill to burn 300 calories, whereas it takes you less than 30 seconds to eat a 300 calorie chocolate bar. (

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