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Kids who are unhappy with their weight may also be more likely
to:
•
Be prone to low self-esteem that stems from being teased, bullied,
or rejected by their peers
•
Develop unhealthy dieting habits and eating disorders, such as
anorexia nervosa and bulimia
•
Be prone to depression
•
Be at risk for substance abuse
In addition, cardiovascular risk factors present in childhood
can lead to heart disease, heart failure, and stroke in adulthood.
Conversely, preventing or treating overweight/obesity in children may
reduce the risk of developing cardiovascular diseases when they get
older.
Causes of Overweight
A number of factors contribute to becoming overweight: genetics,
lifestyle, or a combination of both. In some instances, endocrine
problems, genetic syndromes, and medications can be associated with
excessive weight gain.
Much of what today’s busy families eat is quick and easy — from
fast food to prepackaged meals. Daily schedules are so jam-packed
that there’s little time to prepare healthier meals or to squeeze in
some exercise. Portion sizes, in the home and out, have grown greatly.
Plus, now more than ever, life is sedentary — kids spend more time
playing with electronic devices than actively playing outside.
Screen time is a major culprit! Kids younger than 6 spend an
average of 2 hours a day in front of a screen, mostly watching TV,
DVDs, or videos; while older kids and teens average 4.5 hours a
day. When computer use and video games are included, screen time
increases to over 7 hours a day! Kids who watch a screen for more
than 4 hours a day are more likely to be overweight than those who
watch 2 hours or less. Not surprisingly, having a TV in the bedroom
is linked to increased likelihood of being overweight. For many kids,
once they get home from school, all of their free time is spent viewing
a screen of some sort. The American Academy of Pediatrics (AAP)
recommends that kids (over 2) not spend
more than 1-2 hours a day in front of
a screen and discourages any screen
time for children younger than 2.
Most kids don’t get enough
physical activity as many schools
are eliminating physical education
programs or cutting down the time
spent on fitness-building activities. One
study showed that gym classes offered third-
graders just 25 minutes of vigorous activity each
week. Current guidelines recommend that kids
get at least 60 minutes of moderate to vigorous
physical activity on most, preferably all, days of
the week. Babies and toddlers should be active for
15 minutes every hour (a total of 3 hours for every 12
waking hours) each day.
Genetics play a role as well since genes help
determine body type and how your body
stores and burns fat. Genes alone,
however, cannot explain the current
obesity crisis. Because both genes
and habits are passed down from one
generation to the next, multiple members of a family
may struggle with weight control. People in the same family tend
to have similar eating patterns, maintain the same levels of physical
activity, and adopt the same attitudes toward being overweight.
Studies have shown that a child’s risk of obesity greatly increases if
one or both parents are overweight/obese.
Preventing Overweight and Obesity
The key to keeping kids at a healthy weight is taking a whole-
family approach... the “practice what you preach” mentality. Make
healthy eating and exercise a family affair. Get your kids involved
by letting them help plan and prepare healthy meals, and practice
making healthy choices while grocery shopping together. Avoid
falling into these common food/eating behavior traps:
•
Don’t reward kids for good behavior or try to stop bad behavior
with sweet treats. Come up with other behavior modification
solutions.
•
Don’t maintain a clean-plate policy. Be aware of kids’ hunger cues.
Even babies who turn away from the bottle or breast are signaling
that they’re full. If kids are satisfied, don’t force them to continue
eating. Reinforce the idea that they should only eat when hungry.
•
Don’t talk about “bad foods” or completely eliminate all sweets
and snacks from kids’ diets. Kids may rebel and overeat these
forbidden foods outside of the home or sneak them on their own.
Additional Recommendations by Age
Birth to age 1:
In addition to its many health benefits, breastfeeding
may help prevent excessive weight gain. Though the exact mechanism
is not known, breastfed babies are more able to control their own
intake and follow internal hunger cues.
Ages 1 to 5:
Start good habits early. Help shape food preferences by
offering a variety of healthy foods. Encourage kids’ natural tendency
to be active and help them build on developing skills.
Ages 6 to 12:
Encourage kids to be physically active every day,
whether through an organized sports team or a casual game during
recess. Keep your kids active at home too through daily activities,
such as walking and playing in the yard. Let them be involved in
making good choices, such as packing a balanced lunch.
Ages 13 to 18:
Teens like fast food, but try to steer them toward
healthier options like grilled chicken, salads, and smaller sizes.
Teach them how to prepare healthy choices at home.
Encourage teens to be active every day.
All ages:
Cut down on TV, computer, and video
game time and discourage eating while watching
the tube. Serve a variety of healthy foods and eat
meals together when possible. Encourage kids
to have at least 5 servings of fruits & vegetables
a day, limit sugar-sweetened beverages, and eat
breakfast.
If you eat well, exercise regularly, and incorporate
healthy habits into your family’s daily life, you are
modeling a lifestyle for your kids that will last. Talk to
them about the importance of eating well and being
active, but make it a family affair that will become
second nature for everyone. Let your kids
know you love them— no matter what
their weight — and that you want to help
them be happy and healthy.
Continued from page 18
Health
&WELLNESS
© Nemours/KidsHealth.org. Reprinted with permission.
ORLANDO FAMILY MAGAZINE
FEBRUARY 2016
20