…Helping your child reach and maintain a healthy weight
The number of children who are obese or overweight is growing at an alarming rate. Extra pounds put kids at risk of serious health problems, including diabetes, heart disease, and asthma. Childhood obesity also takes an emotional toll. Overweight children are frequently teased and excluded from team activities, which can lead to low self-esteem, negative body image, and depression. However, with the right support, encouragement, and positive role modeling, you can help your child reach and maintain a healthy weight.
Overweight and obese children are at a greater risk of developing serious health problems such as:
• type 2 diabetes
• high blood pressure
• high cholesterol
• bone and joint problems • asthma
• restless or disordered sleep patterns
• liver and gall bladder disease
• depression and low self-esteem
Kids who are unhappy with their weight may also be more likely to develop eating disorders and substance abuse problems. Diagnosing and treating weight problems and obesity in children as early as possible may reduce the risk of developing these and other serious medical conditions as they get older. Whatever your children’s weight, though, let them know that you love them and that all you want to do is help them be healthy and happy.
Is your child overweight?
Children grow at different rates at different times, so it is not always easy to tell if a child is overweight. Body mass index (BMI) uses height and weight measurements to estimate how much body fat a child has, and can be used to screen for weight and obesity problems from the age of 2. However, while BMI is usually a good indicator, it is NOT a perfect measure of body fat and can be misleading in some situations. For example, BMI can be difficult to interpret during puberty when children are experiencing periods of rapid growth.
If your child registers a high BMI-for-age measurement, your health care provider may need to perform further assessments to determine if excess fat is a problem. These assessments may include skinfold thickness measurements, plus evaluations of diet, physical activity, family history, and other appropriate health screenings. The doctor may also decide to screen for some of the medical conditions that can be associated with obesity.
Calculating BMI
See the Resources section below for a BMI calculator to determine the body mass index for children between the ages of 2 to 19.
A child’s “BMI-for-age” shows how his or her BMI compares with kids of the same age. A child between the 85th and 95th percentile on the growth chart is considered at risk of overweight. A child at the 95th percentile or above is considered overweight.
Causes of weight problems and obesity in children
Understanding how children become obese or overweight in the first place is an important step toward breaking the cycle. Most cases of childhood obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain.
Many factors contribute to this growing imbalance between calories in and calories out:
• Busy families are cooking less and eating out more.
• Easy access to cheap, high-calorie fast food and junk food.
• Food portions are bigger than they used to be, both in restaurants and at home.
• Kids spend less time actively playing outside, and more time watching TV, playing video games, and sitting at the computer.
• Many schools are eliminating or cutting back their physical education programs.
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1: Get the whole family involved
Healthy habits start at home. The best way to fight or prevent childhood obesity and weight problems is to get the whole family on a healthier track. Making better food choices and becoming more active will benefit everyone, regardless of weight. And with the whole family involved, it will be much easier for your overweight child to make lasting changes.
Leading by example
The most effective way to influence your child is by your own healthy example. If your children see you eating your vegetables, being active, and limiting your TV time, there’s a good chance that they will do the same. These habits will also have the happy side effect of helping you maintain a healthy weight.
• What you eat: Tell your child about the healthy food you are eating, while you are eating it. You might say, “I’m eating broccoli with garlic sauce. Want a bite?”
• When you cook: Cook healthily in front of your children. Better yet, give them an age-appropriate job. Tell them about what you are making and why it’s good for your body.
• How you move: Exercise in some way, every day. Be authentic—do things you enjoy. Tell your kids what you’re doing, and invite them to join you.
• Your free time: Avoid the television or too much computer time. Kids are much less likely to turn screens on if they are off and you are doing something they can get involved in.
Strategies for Real Life
• Recognize that you have more control than you might think. You can turn off the TV and the video game. You can choose to get off the bus one stop earlier than usual and walk the rest of the way, especially when you are with your kids. You can give your family more vegetables for dinner.
• Think about the immediate benefits. If reducing the risk of future heart disease seems abstract, focus on the good things that can happen right now. You won’t feel so full if you have a smaller portion or skip dessert. Going hiking with your teenager might lead to a wonderful talk that neither of you anticipated. A fruit salad tastes great and looks beautiful. Dancing or playing with your kids is lots of fun and can give you a great workout.
• Make small, easy changes over time. Suggesting that family members take a run together every day will probably get you lots of eye-rolling. It’s easier and more appealing to start out with some new approaches to nutrition and physical activity that the whole family is really willing to try. For example, take a walk after dinner a couple of nights a week instead of turning on the TV. Weight problems and obesity in children tip
