Child Obesity: How to Tackle the Problem
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Child obesity is a pressing issue of modernity. How can you help your child shed those extra pounds? We have prepared useful tips for parents.
According to statistics, about 20% of children face the problem of overweight. In most cases, the cause is not related to diseases or metabolic disorders, but to poor nutrition. Therefore, the responsibility lies with us, the parents. Our lack of awareness becomes a key factor contributing to children's excess weight.
First, weigh your child and measure their height. Pediatricians have developed norms that will help determine if your child's weight corresponds to their age:
Weight Norms for Children
Age (years) Height (cm) Weight (kg)
1 74.0–77.3 9.4–10.9
2 82.5–89.0 11.7–13.5
3 92.3–99.8 13.8–16.0
4 98.3–105.5 15.1–17.8
5 104.4–112.0 16.8–20.0
6 110.9–118.7 18.8–22.6
7 116.8–125.0 21.0–25.4
9 125.6–136.3 25.6–31.5
10 133.0–142.0 28.2–35.1
These figures are averages. Girls' weight may be 0.5 to 1 kg less, and their height may be 1.5 to 2 cm shorter. If your child's weight exceeds the norm by 5 to 10%, they are considered overweight. Obesity is diagnosed when weight exceeds by 20% or more.
Important! Be sure to consult a pediatric endocrinologist to rule out possible medical issues related to your child's weight.
How to Help Your Child Lose Excess Weight
Do not put your child on strict diets like adults do. It is also important not to allow them to starve or engage in exhausting workouts.
Weight loss in children is only possible through proper nutrition and an active lifestyle. It is vital that the whole family participates in this process. You cannot feed your child "healthy" food while you enjoy chips and sweets yourself.
Often, a sedentary lifestyle contributes to excess weight in children. Joint walks outdoors and active games can help change the situation for the better.
Important! Transitioning to a healthy lifestyle should be gradual and smooth!
First Steps
Start gradually reducing the calorie intake of your child's diet. First and foremost, eliminate fast food, convenience foods, sugary soft drinks, sausages, chips, and sweet pastries.
Replace fried foods with boiled or baked options.
Reduce the intake of animal fats: butter, fatty meats, mayonnaise, and full-fat dairy products. Vegetable oil can be used in reasonable amounts (not more than 1 tablespoon per day).
Healthy foods for children include whole grain cereals, lean meats, poultry, vegetables, fruits, and dairy products. Bread should preferably be whole grain or bran.
For dessert, offer marshmallows, fruit leathers, or jelly, but it’s better to get your child used to fruits and dried fruits.
Next Steps…
Organize your child's meals so that they eat frequently (about 6 times a day). Control portion sizes, which should not exceed 150-200 g per meal. This will help normalize stomach volume.
The last meal should be no later than 2 hours before bedtime. This can be a glass of low-fat kefir or an apple.
Wean your child off store-bought juices, replacing them with homemade fruit drinks and compotes.
Teach them to drink half a glass to a glass of water before meals.
Physical Activity
Many children dislike physical education at school, which is a shame. A child should move every day.
Start with walks. Later, you can try joint skiing trips, swimming, or biking.
Enroll your child in a sports club or class. Girls may take dance classes, while boys can engage in martial arts or other sports.
Limit the time spent by your child on the computer and watching TV to 2 hours a day.
Important! Never allow your child to watch TV during meals. www.webzdrav.ru