According to the Centers for Disease Control & Prevention, about 13.7 million adolescents and children nationally, or almost 1 out of every 5 children, are affected by child obesity in the United States. We’re providing facts about obesity & seven ways you can all support children and enhance their health in honor of National Child Obesity Awareness Month throughout September.
Why Is Obesity Dangerous For Everyone, But Especially For Children?
At any age, being overweight can have serious consequences. However, the effects can have emotional and physical effects on children. Overweight children are more prone to experience bullying, taunting, mental health problems, social isolation, and low self-esteem.
Asthma, type 2 diabetes, hypertension, high cholesterol, sleep disruption, or excessive blood sugar are just a few physical conditions that can develop in children who are obese. Additionally, there may be undetectable signs that a child’s weight may affect other facets of their health: lacking the stamina or ability to maintain with friends breathlessness when exerting oneself.
- Long breathing pauses or snoring when sleeping.
- persistent symptoms of hip, knee, or ankle pain
- fluid buildup or swelling in the lower legs or feet
In addition to these problems, obese children are more likely to have obesity as adults, raising the risk of developing heart disease, diabetes, or cancer.
Why Does Obesity Occur?
Obesity has some risk factors that might cause it. Some are caused by hereditary factors, hormone problems, or even genetic abnormalities. Environmental risk factors include things like nutrition, lifestyle, and physical exercise. Imbalances in such can cause obesity and excess weight.
As a social determinant, income can also have an impact. According to the CDC, children from low-income homes have an almost 10% greater prevalence of obesity than children from high-income families.
Despite all of these potential risk factors, obesity is mainly brought on by excessive calorie intake, excessive calorie consumption of the wrong kinds of foods, and insufficient exercise. With this knowledge, we can all take steps to combat childhood obesity and assist children in realizing their full potential.
Steps To Combat Childhood Obesity
- Begin with the beverages. Kids often overeat without even recognizing it in this situation. Reduce the amount of high-sugar beverages, such as soda and juice, your youngster consumes daily to one.
- Teach your kid about different lifestyle options. This entails consuming moderate serving amounts, looking for balanced meals, and upping physical activity. Kids watch you and imitate how you prepare and consume food, so setting a positive example is essential.
- Engage kids in meal preparation by letting them select a range of nutritious foods. Then bring them with you when you go shopping. To give children a sense of empowerment, involve them in purchasing, preparing, and cooking.
- Make eating well and exercising regularly a family endeavor in which everyone takes a keen interest. Make wise decisions as a family and go for a stroll or play outside after dinner.
Offer Wholesome Food
Your children can get the nourishment they require from nutritious, balanced, low-fat meals, encouraging healthy eating habits. Inform children of the value of consuming a range of nutrient-rich foods at each meal, such as Best Pizza in Hamilton which includes whole grains, and eat fruits, vegetables, dairy, legumes, or lean meats.
Observe Serving Sizes
Ensure your children eat the recommended serving sizes because excessive eating can lead to obesity. For instance, the NYSDOH recommends that one piece be 2 to 3 ounces of prepared fish, lean meat, or fowl. The same goes for a slice of bread, a cup of cooked pasta or rice, plus two pounds of cheese.
Getting them up advises keeping kids’ couch time to no and over two hours daily. You should limit your child’s contact with other sedentary behaviors like computer games, TV, or internet browsing because kids already need to set aside time for homework or quiet reading.
Move Them Along
All children perform physical activity for at least an hour each day. This can include bone- and muscle-strengthening exercises like jumping rope and cardio exercises like running.
Be Imaginative
Some children are quickly bored and won’t be interested in tedious forms of exercise. Try diverse activities that will motivate and engage your youngster, such as playing tag, dancing, box jumps, or playing soccer, to ease your concerns.
Get Rid Of Temptations
Your child is more likely to consume junk food if you have it in the pantry. Children look to their parents as role models for eating. So set a good example for your children by keeping calorie-dense, sugar-filled, or salty snacks out of the house. Remember that sugary beverages also include calories, so try to limit the quantity of soda or juice you buy for your family.
Eat Less Sugar And Fat
Unless you explain that to kids, they won’t comprehend that consuming too many calories through candy, other sweets, and calorie-dense snacks might result in obesity. Allow children to enjoy treats occasionally, but avoid doing so frequently.
During Mealtime, Turn Off The Television
According to Harvard University School of Public Health scientists, children who watch television when snacking may overeat (HSPH). According to studies, kids who watch more television are more likely to put on weight. Children who watch television in teenage bedrooms also have a higher likelihood of being overweight than kids whose bedrooms are TV-free, according to HSPH.
Instilling Good Behaviors
Children will form healthy habits that could last a lifetime when they learn how to plan meals, buy low-fat foods, or create wholesome dishes. Engage children in these activities to help them become more conscious of their eating choices.
Put Health First
Children who are obese are more likely to develop a wide range of health problems, according to the CDC. These issues include asthma, heart disease, 2 diabetes, or sleep disturbances.
According to NYSDH, the best approaches to prevent obesity are practicing healthy eating, exercising regularly, and spending less time doing sedentary activities. Start putting our 10 easy suggestions into practice, and you could be well on your way to lowering your child’s risk of obesity.
Try Out These Wholesome Snacks:
Whole grain cereals, nuts & seeds, & dried fruit are used to make homemade trail mix.
- On whole grain bread, make a 1/2 peanut and banana sandwich.
- Slices of low-fat cheese and apples
- Cookies with raisins and oatmeal
- kiwi, pineapple, and watermelon shish kabobs
- Sticks of carrot and hummus
- crackers made of whole grain and avocados
Final Verdict
Consume a healthy, calorie-restricted diet as advised by your doctor or a weight loss management specialist (such as a nutritionist), and sign up for a neighborhood weight loss group. Commit 150–300 minutes (2.5–5 hours) per week of physical activity, such as jogging, swimming, tennis, or fast walking.
