Weight issues can take toll on teen self-esteem

Your pediatrician says your 13-year-old daughter should lose 10 pounds. You don't want to send her down the eating disorder road. How to navigate?

You are wise to tread lightly here, as girls are bombarded daily with unhealthy messages about their bodies, says family physician Leonard Sax, author of "Girls on the Edge: The Four Factors Driving the New Crisis for Girls" (Basic Books).

"So many girls are looking to the marketplace, they're looking to the movies, they're looking to the Internet for their notion of what women should look like," Sax says. "And the images are completely out of touch with reality."

This is the backdrop against which you must address your daughter's weight. Or not address it.

"If she's within 10 percent of her ideal body weight, she's not at medical risk, and I would argue it's not the doctor's job to say, 'You're a little overweight,' " Sax says.

If she is truly carrying around enough extra weight to put her health at risk, Sax says, take a hard look at her environment.

"The three big reasons kids are overweight are diet, exercise and sleep," he says.

* Diet: "I'm a big fan of Michael Pollan," Sax says. "'Eat food. Not too much. Mostly plants.' That's very good advice. There's no way you're going to achieve your health goals if you're eating fast food several times every week."

* Exercise: "Ideally you're using this as an opportunity to bond with your child. Go for a walk. Create little traditions. Disconnect the devices, and get outdoors."

* Sleep: "Sleep deprivation is a major driver in obesity. Making sure your kids get a good night's sleep is a parent's job. That means not letting them go to bed with their cellphones. Many parents don't even realize it, but their daughters are up texting at 1 in the morning."

If your family is making positive changes together, your daughter is less likely to feel singled out for her weight. And everyone reaps the rewards of healthier living.

By Heidi Stevens, Chicago Tribune