Hearing the childhood obesity diagnosis — or even a warning — is devastating for a parent. But there are many ways you can work toward reversing or preventing childhood obesity. In doing so, you’ll lower your child’s risk of serious health consequences. And it’s likely that your entire family will collectively benefit from the lifestyle changes you put in place.
Steps to Tackling Childhood Obesity
Discuss your child’s needs with your doctor. Your doctor may refer you to a behavior-management or counseling program that addresses various and unique causes of childhood obesity. At home, take a three-point approach. Your child likely needs your help to improve their eating habits, activity level, and most likely their self-esteem.
• Improve Eating Habits to Reduce Your Child’s Obesity Level
If your child is overweight or obese, a crash diet is the last thing you want to promote for weight loss. She needs an improved way of eating that she will consistently sustain for years to come. And as an aside, it will be easier for her and you if you apply changes to the entire family’s menu. Again, discuss your child’s specific needs with her doctor; you may receive a referral to a nutritionist or registered dietitian. In many cases depending on the child’s age and other things, children are advised not to lose weight, but rather to avoid gaining more weight as their height catches up to their body.
In general, move toward a diet that is lower in fat and empty calories (such as fast food, soda, chips, candy, etc.), and rich in fruits, vegetables, low-fat dairy products, lean meats, and whole grains. These offer much higher nutritional content per calorie than you find in fast food and junk food. Also beware of liquid calories. It’s easy to rack up an unhealthy, unnecessary number of calories by drinking them (in soda or juice, for example). Serve your child water and low-fat milk instead of juice and soda.
• Increase Physical Activity to Control Your Child’s Obesity Level
From the preschool years and on into adulthood, we all need at least 60 minutes of moderate to vigorous physical activity every day. You don’t have to be alarmed, though — those 60 minutes don’t have to be consecutive! Short bursts of activity throughout the day still count toward the overall total.
Of course, active play and exercise have benefits far beyond weight loss or maintenance, in both adults and children. Physical activity can reduce stress, boost the immune system, and strengthen the heart, lungs, muscles and bones.
Depending on your child’s age and interests, focus on the enjoyable aspects of exercise. Rather than working out at a fitness center, take your child to the park and play a new sport together. Run around, enjoy the weather, have fun, and be active at the same time!
• Boost Your Child’s Self-Esteem
Kids who are overweight often have low self-esteem, and the two conditions can combine to form a vicious cycle. So as you help your child make physical changes through diet and activity, also strive to build his emotional and psychological health.
Stay positive throughout the ordeal and process. It might not be what you wanted, but it’s the situation that has presented itself to your family, and there is only one thing to do — improve. That only comes with optimism, hard work, and teamwork.
About the Author: Bobby DeMuro is the Executive Director of NoFizz Charlotte, a non-profit organization dedicated to promoting healthy hydration throughout the Carolinas through community education events and student outreach programs. He resides in Charlotte with his dog, Dakota. For more information on NoFizz Charlotte, visit www.nofizzclt.org.
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