Parent Corner: Children and obesity
By Arnold Ronning, MD
Cascade Valley Arlington Pediatrics
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We have all heard the number of overweight, even obese children, is on the rise in the US. Is this true, or is it just hype? Sadly, statistics from Washington State alone show the number of overweight children has nearly tripled - from 10% to a whopping 29%! Why is this happening, and what can be done about it? Clearly, there are many forces involved, but some of the most important are:
- Children, and people in general, are less physically active. We drive everywhere, and fight for the closest parking spots. Physical education, once required for all school children, is now offered at only 50% of our nation's high schools.
- Junk food eating is on the rise, having increased about 40% in the average home over the last 15 years.
Does it really matter that more of us are overweight? Yes! The risk of heart disease and stroke, Type 2 diabetes, and back problems, to name a few, are much greater if you are overweight.
So, what can we as parents do to change our own lives, and get or keep our children on the right track?
First, the only way for you or your child to lose weight is to take in fewer calories than you burn. You either have to move more, eat less, or, ideally, both. Any "miracle diets" claiming to be quick and easy will only give temporary results at best, leaving you and your children frustrated. Let's look at a few proven ways to achieve and maintain an ideal, healthy weight:
- Exercise More: How much is enough? Everyone needs to get their heart rate up to 50 to 75% of their maximum heart rate (220 minus their age) for 20 to 30 minutes at least three times a week. Frequent, moderate exercise is better than intense exercise here and there.
- Eat Real Food: Avoid any diet program that requires the purchase of special products. The most "advanced" engineered (i.e., artificial) foods designed to reduce weight are less effective than eating simple whole foods from the earth. If food comes pre-prepared, in a bag or a box, do not eat it more than two or three times a week.
- Eat Together: Studies show families who have sit-down meals together at least five times a week (including weekends) are less likely to have overweight kids and parents. (Some studies also show these children may be happier, better adjusted, and smarter - wow!)
- Never Eat In Front Of the TV: Your children may end up stuffing themselves absent-mindedly, not paying attention to their body's cues of when they are full. Furthermore, they are more likely to make poor food choices because of the advertising they see for cookies, chips, etc.
- Breast-Feed Your Baby If Possible: Several studies show breast fed kids are less likely to be overweight as young kids, and into adulthood.
- Don't Go It Alone: Ask your doctor for advice first. He or she can help you know what is a healthy weight range for your child. They can also make sure rare diseases or diabetes aren't playing a role in your child's struggle with weight loss. Also, recruit friends and family--encouragement is motivating.
And remember this, exercising and eating healthy is good advice for everyone. The benefits go way beyond looks. Kids will feel more energetic and may have greater self-esteem. And you may find yourself becoming a better parent, more successful at work, and more patient and kind with friends and family.
Disclaimer: This information is provided for educational purposes only. It should not replace a visit with your health care professional. Call your doctor if you need more information or have additional questions.