Good topic. As a female who has struggled with my weight ALL MY LIFE, although no one would know since I'm good at it
I've run the gamit: fad diets, strict portion/calorie control, working out 2 hours a day (no lie!!), diet pills (the fibre trim kind), frozen dinners, only eating 3 or 4 things every day (example: bkfst: cream of wheat, lunch: bean burritoes and baked lays, dinner: same as lunch, water pills, etc. The longest and most effective and easy to continue on a daily basis change is what Otseng suggested at the beginning:
1. NO SUGARY DRINKS EVER!!!!
Not only does your calorie count go waaaay down and teeth are saved, but it is easy and you don't miss the drinks at all. I don't mean no cal drinks either, I do not drink Diet Coke or anything with aspartane or artificial sweeteners, it's counter productive because your body ends up craving sugar in other forms. Even my all natural, organic, juice intake is only in the morning and only about 4 oz or so.
The other thing that is smart is to:
2. NEVER SKIP AN EGG BREAKFAST!!!!
The protein is so necessary, it helps curb hunger later and kids need it for their brains. Only on Saturdays do we get waffles instead of eggs.
3. MODEST WORKOUT SCHEDULE.
Even when I can't eat healty or can't keep to my workout schedule (very modest, 15-20 minutes on the treadmill every other day and 5 minute abs in the evening while I'm watching TV, walking to starbucks or the bank at least once a week - about 2 miles). My weight is perfecto and I can stick to this regimine forever.
How do I apply this to my 8 year old?
Simple, she plays soccer, swim lessons, dance lessons, runs against the fastest boy (and sometimes beats him!), throw her outside with the dog most evenings with her knight gear on, goes with me on my weekly walks, no sugary drinks (no coke, pepsi, dr. pepper, or 7up. Only OJ in the morning (about 4 oz), milk for lunch, and for dinner: a second small juice, Sunny D, choc milk or water. And we get a sweet treat (aka dessert) every day!