Although childhood obesity is growing to epidemic proportions in the United States, it is important to balance nutrition for growth and development with the need to raise trim, healthy children. Unlike adults, who can get away with the occasional crash diet, children need a more stable and sustainable approach for their physical health as well as their mental wellness.
Identifying Overweight
According to information distributed by health maintenance organization Kaiser Permanente, overweight and obesity in kids is sometimes hard to identify. Media images influence children, especially teenage girls, to self-identify as being overweight when they are in fact lean and healthy. Although body weight is an effective early indicator of becoming overweight or obese, indices such as the Body Mass Index scale or a body fat percentage measure are more reliable. Check with your child's pediatrician about using either of these methods before committing to any weight-loss program for your child.
Focus on Healthy Eating
Calorie counting is an integral part of many weight loss programs. After all, the number of calories eaten versus calories spent is the core mechanic of gaining or losing weight. However, Harvard health writer Walter Willett recommends that children focus on eating better, rather than eating less. If you encourage your child to replace junk food snacks with fruit and veggies, and to eschew soda pop in favor of iced tea and juice, their calorie intake will naturally reduce. This has the added benefit of building healthy eating habits, rather than emphasizing a dysfunctional relationship with food.
Get Active
Food is only one half of the weight-loss equation. Frequent moderate to vigorous exercise is the other. Encourage your child to get 30 to 60 minutes of exercise daily. This can be as simple as walking to and from school, as involved as signing up for a youth sport, or as high-tech as a Wii sports program. Better yet, join your child in developing a more active lifestyle. Personal trainer Ben Cohn notes that not only does staying active burn more calories directly, but it supercharges your metabolism so that you burn more calories in all activities -- even while sleeping and watching television.
Play the Long Game
According to Kaiser Permanente's "Healthwise Handbook," adult eating disorders come from food-related behaviors learned as a child. Children who engage in fasting or fad diets are more likely to suffer from adult eating disorders including bulimia, anorexia, binge eating and food addiction. Although helping your child remain trim is important, it is not important enough to risk the development of life-long problems. When working on weight issues with your child, keep the discussion about behaviors you can change and avoid casting blame or guilt.
References
- "Eat, Drink and Be Healthy"; Walter Willett, et. al; 2004
- "Healthwise Handbook"; Kaiser Permanente Publishing; 2010
- Ben Cohn; Fitness Coach; Hillsboro, OR
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