Your final solution to Adult and Youth Obesity
Your final solution to Adult and Youth Obesity
What is obesity and what causes it?
Our bodies are made up of water, fat, protein, carbohydrates, vitamins, and minerals. Obesity means that you have too much body fat.
For some people, the cause of obesity is quite simple: they are eating more calories than they are burning during exercise and daily life. Other causes of obesity may include genetics, aging, gender, lifestyle, and illness.
Obesity in children is dangerous because researchers believe that the fat cells we gain as children stay with us as adults. Obese children may have 5 times more fat cells than children of normal weight. Dieting in adulthood will decrease the fat-cell size but not the actual number of fat cells.
How do I know if my child is obese?
When determining body fat in children and teens, body mass index (BMI) provides a guideline based on weight and height to determine underweight and overweight. Assessing BMI depends on the child's age because as children grow, the amount of body fat they have changes. Also, girls and boys will have different amounts of body fat as they grow, so age-specific and sex-specific charts are used to plot children's BMI.
Body Mass Index
Body mass index (BMI) is a formula to assess your body weight in relation to your height. This formula gives a measure of your body composition and has been shown to be an effective predictor of body fat. Body Composition
Body Mass Index (BMI)
Underweight
Less than 18.5
Normal
18.5 - 24.9
Overweight
25.0 - 29.9
Obese
Greater than 30.0
Doctors plot the BMI number on a chart against those measurements of other children who are the same age and sex. This will tell the doctor your child's percentile. A child's BMI percentile shows how his or her measurements compare to other boys or girls in the same age group. So, a child above the 95th percentile is considered overweight because 95% of the populationhas a BMIless than he or she does. Achild whose BMI is at the 50th percentile is close to the average of the population. Achild below the 5th percentile is considered underweight because 95% of the population has a higher BMI.
The charts below can help you find your child's BMI percentile. Find your child's age along the bottom of the chart and your child's BMI along the side of the chart. The percentile is where these two points meet.
Underweight: Less than the 5th percentile
Ideal weight: Between the 5th and the 85th percentiles (50th percentile is average)
At risk for overweight: Between the 85th and 95th percentiles
How can I manage or treat my child's obesity?
If you think your child is obese, takehim or herto a doctor to make sure the obesity is not because of a medical problem. If there is no illness or condition causing the obesity, the doctor will probably suggest some lifestyle changes to help your child lose weight.
Control portions (the amount of food they eat) and have them eat fewer calories.
Do not use food as a reward for good behavior or good grades.
Limit their snacking and be aware of the snack foods they are eating.
Know what your child eats at school.
Eat meals as a family so it is easier to know what and how much your child is eating.
Increase their physical activity and find fun exercise activities you can do as a family.
Limit the amount of time your child spends watching TV and playing on the computer.
Childhood obesity is hard to manage because often, once a healthy body weight is achieved, the child will go back to their old habits. Your child's doctor can usually help you with a diet and exercise plan that includes reasonable weight loss goals, lifestyle changes, and family support and involvement.
Physical Inactivity
Physical inactivity is a major risk factor for heart disease. People who do not exercise have an increased risk of heart disease. Physical inactivity also increases the risk of developing other heart disease risk factors such as high cholesterol, high blood pressure, obesity, and diabetes.
Active children usually grow up to be active adults. Aside from preventing heart disease risk factors later in life, regular exercise will
Help control weight. Because obese children are more likely to be obese adults, preventing or treating obesity in childhood may reduce the risk of adult obesity. In turn, this may help reduce the risk of heart disease, diabetes, and other obesity-related diseases.
Strengthen bones. Regular exercise leads to better bone development and will lower the risk of thin or brittle bones (osteoporosis) in adulthood.
Increase self-esteem and self-confidence. Exercise can make your child feel better physically and mentally.
Improve cardiovascular health. Exercise lowers blood pressure, increases the amount of HDL or "good cholesterol" in the blood, and reduces stress levels.
How do I know if my child is getting enough exercise?
The American Heart Association advises that all children 5 years and older get at least 30 minutes of exercise every day. This should include a mix of moderate- and high-intensity activities.
If you think that your child is not getting enough exercise, ask yourself these questions:
How much time per week does your child spend doing sedentary activities like watching TV or playing video games? These are called sedentary activities, because there is little or no physical activity involved.
How much time per week does your child spend doing recreational activities like bike riding, rollerblading, snowboarding, or water skiing? Does your child like to bike or walk to where they are going?
How much time per week does your child spend doing aerobic activities like running track, going to dance class, or playing soccer or basketball? Aerobic activity uses the body's large muscle groups and helps condition the heart and lungs.
Children who enjoy a mix of recreational and aerobic activities are probably getting enough exercise. If you are worried about physical inactivity, take an "activity inventory" to your child's doctor, and he or she can suggest activities to suit your child's age, size, and abilities. If your child has a medical condition that limits physical activity, be sure to talk to the doctor about safe activities for your child.
How can I help my child increase their activity level?
If your child is physically inactive, the first thing you can do is limit the amount of time spent watching TV, playing video games, or surfing the Internet. Look into organized sports, lessons, or clubs that suit your child's interests. Most importantly, spend time with your child, and create family outings that involve some type of physical activity (e.g., biking, walking, hiking).
Exercise is important for all children, even those who do not like sports, have little coordination, or have a disability. By focusing on active "play" instead of exercise, children will most likely change their exercise behaviors and increase their physical activity on their own.
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