Weight loss and gain are directly related to the energy we supply our bodies by eating food and the energy burnt in daily activities. For weight maintenance, there needs to be balance between energy supply and demand. When there is more supply, the energy surplus turns into fat cells. It is only when there is more demand for energy that weight loss can begin.

The only goal of weight loss should be losing excess body fat. Losing water or muscle is not healthy and it does not improve appearance or performance! The two most important habits that anybody trying to lose weight should adopt are: developing healthy eating and getting enough physical activity.

Three square meals a day and nutritious snacks in-between are necessary for performance in our daily activities and overall health. Be mindful of your portion sizes and select foods high in fiber and low in fat and sugar. Here are some ideas to consider:

-  Replace soda and juice with water.
-  Broil, steam, or bake foods instead of frying.
-  Eat whole-grain cereals, breads, etc.
-  Replace full-fat dairy with low-fat equivalents.
-  Decrease fast food intake to once a month.
-  Remove temptation--Do not keep high-fat and high-sugar foods at  home.
-  Always eat breakfast.
-  Eat fruits and vegetables with every meal.

Let your sons get enough physical activity as well.  Physical activity helps with weight control by using energy in our bodies that otherwise would be stored as fat. Everything that we eat provides our bodies with energy. On the other hand, everything that we do utilizes that energy. The more things we do, the more energy our bodies burn and the math is simple: our body fat starts to melt away!