The total number of overweight children has started to increase dramatically. Almost 10% of every 4 to 5-year-old children are heavier than what they should be, as stated by www.health.ny.gov. It has been observed that the problems related to weight are prominent in girls in comparison to boys. Obesity starts increasing as your children start getting older. This is why you need to ensure that you are doing everything that you can to make sure that they are not gaining more weight than what they should be. Obesity can lead to numerous diseases and can be harmful in the long term. Given below is a list of tips that you need to follow to prevent obesity in your child.
Understanding whether your child is heavy
Parents mustn’t make any changes to the diet of the children based on the perception of overweight. Every preschooler is responsible for exhibiting individual body structures as well as growth patterns. It can be difficult to assess obesity especially when it comes to children because of the unpredictable growth. Make sure that you are taking your child to a professional to determine whether he is overweight. Professionals prefer buying kits from Mybiosource to conduct the tests easily, without any hassles.
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Get 60 minutes of Physical Activity per Day
It’s important for children to get up and be active, as it benefits their physical, psychological, and mental health. When you exercise, your brain releases chemicals called endorphins, which can help improve your mood.
Helping your overweight child
Weight loss is not something that is going to be good for your kid’s body because they are constantly developing and growing. The important strategies that need to be kept on your mind to prevent obesity include physical activity, good eating behaviors, and most importantly, reducing sedentary activities like computer games, watching videotapes and television, etc.
Limit Screen Time
With all the new gadgets, devices and gizmos accessible, it’s easy to sit for hours on end and stare at a screen. Set a period limit of 30 to 60 minutes for the day, and encourage your kids to get outside or play with other toys.
Promote a better and healthy lifestyle
Parents have the option of preventing obesity by giving healthy meals as well as snacks, encouraging the kids to indulge in regular physical activities, and also giving classes on nutrition education. You can also make your children adopt healthy eating patterns by doing the following:
- Ensure that you are focusing on good health and not a weight goal.
- Focus on your family and make sure that the entire family is involved in changing the eating habits as well as the physical activities along with your overweight kid.
- Make sure that you are establishing regular snack and meal times and eat frequently.
- Planning sensible portions are also a must. You can make use of the food guide pyramid to understand how you should plan the portions.
BMI Percentile
Body mass index (BMI) is a proportion of body fat depends on the weight in relation to height. In children, BMI percentile is the best measurement of body fat. A BMI percentile compares your child’s BMI to others of the same age and gender. Children with a BMI in the 85th percentile and above are at risk of being overweight or obese.
Teach Kids about Serving Size
It’s OK to have a Twinkie or snack size pack of chips. These foods are delicious, yet in addition, but also should be consumed in the sm. Childhood obesity is becoming an epidemic in America. According to the Centers for Disease Control and Prevention (CDC), about “1 in 5 school-age children and young people (6 to 19 years) has obesity
Childhood obesity can be harmful to children in several ways, such as:
- High blood pressure and high cholesterol
- Increased risk of glucose impairment, insulin resistance, and type 2 diabetes
- Breathing issues like sleep apnea and asthma
- More serious risk of social and psychological problems, such as self-esteem
- Higher chance of obesity as an adult.
Foods that count as one serving
Grain group-
- A single bread slice.
- Half cup of rice or pasta.
- Half cup cooked cereal.
Vegetable group-
- Half cup raw or cooked vegetables.
- 1 cup of leafy vegetables.
Fruit group-
- One-piece melon wedge.
- Three fourth cup juice.
- Half cup of canned fruits.
- One-quarter of dry fruits.
Milk group-
- A single cup of fat-free milk or yogurt
- 2 ounces of cheese.
Meat group-
Three ounces of cooked meat.
Fats and sweets-
Ensure that you are taking care of the calories present in these as they can be harmful to the health.
Conclusion
Obesity can lead to numerous health problems in the future. This is why you must protect your kids from being overweight by following the tips that have been mentioned above.