1- Eating a lot of small meals is better than eating a few big meals
2- Eat more fruits and vegetables
3- If you decide to splurge on a donut or pastry, throw half of it away before you start eating.
4- Eat at home. Studies show that meals consumed at home are usually lower in calories than restaurant meals.
5- Avoid beverages with empty calories such as soft drinks and "juice drinks," which are mostly sugar.
6- Swimming is one of the best full body exercises. Swimming on a regular basis can help people lose weight
7- Get plenty of sleep. Studies indicate that sleep loss increases the levels hormones such as cortisol, growth hormone and insulin, which can promote fat storage.
8- Count how many calories you eat in a day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.
9- Getting up, moving around, and exercising will reduce the amount of food that you will need to cut back on. There are obviously many opportunities to be athletic and active (i.e. sports teams, the gym, going for a jog, etc.) if that interests you, but these aren't the only ways to increase your activity level.
10- Start small. Baby steps can help manage expectation. Instead of trying to accomplish a huge goal or perfectionism right away, pat yourself on the back and reward yourself gently.

1- For Kids overweight issues
2- FOr Parents
3- Work resources
4- For Parents by Parents