Understanding Childhood Obesity as a Parent

The World Health Organisation (WHO) has identified childhood obesity as “one of the most serious public health challenges of the 21st century.” As per the global findings of the WHO in 2016, it was observed that 41 million children under 5 years of age are obese. For children between 15 to 19 years of age, it’s even more serious, with 340 million being obese.

According to the Australian Institute of Health and Welfare, in 2017–18, around 1 in 4 (24%) children aged 5–14 were overweight (17%) or obese (7.7%).

The good news is that obesity at an early age can be cured by making amendments to diet and adopting a healthy lifestyle. Obesity is the prime cause of certain other problems such as high blood pressure, diabetes, liver, and heart disease later on in life. In addition, obesity can have a psychological impact on both adults and children. It can cause low self-esteem, depression, and detachment in young people.

What is childhood obesity?

It is easier to shed a few pounds with dietary and lifestyle changes. However, obesity is much more than that. An obese child will have a body weight which is not ideal for their height and body type- at least 10% more than the recommended weight.

Children mostly become obese during adolescence or between 5 and 6 years. As per reliable studies, there is an 80% chance of an obese child who is under 10 to 13 years of age becoming an obese adult as well.

What causes obesity?

Obesity is caused by consuming great amounts of calories that the body does not burn off. The excessive amount of calories are stored as fat, which causes obesity. Having a family history of obesity also raises the chances of obesity in the child. A child is likely to have an 80% chance of obesity if both of the parents are obese, and 50% if only one of them is obese.

Children can become obese if they do not move around much. Obesity can also be a result of various medical disorders as well. Some children have medical conditions like neurological or endocrine problems or take certain medications that can increase the risk of obesity. Children who are fond of binge-watching tend to eat a lot during the activity and develop poor eating habits, which eventually results in obesity. 

Some children also eat more while they are anxious, depressed, or stressed.

Factors that influence healthy weight, overweight and obesity

Healthy weight in children can be maintained by making some lifestyle changes. Certain elements, however, promote unhealthy weight in children, such as poor sleep patterns, unhealthy diet, limited involvement in physical activities, medical factors, and looking up to the wrong people while forming lifestyle habits.

Children will likely develop a healthy weight once they overcome these issues.

Food and drink choices 

Healthy food prevents excessive fat build-up in the body. Children must be offered a wide range of healthy foods that are rich in nutrients, such as vegetables, fruits, grains, and reduced-fat dairy. 

Foods rich in proteins are also good for health. Examples include fish, lean meat, chicken, eggs, peas, beans, and lentils. Children must be given a balanced diet to maintain a healthy weight.

Physical activity

Physical activity has many advantages. It is a good way to release excess energy and stress. It helps to improve sleep and self-confidence. One can also make good friends along the way. You can actively be a part of physical activities with your children to motivate them and create good memories.

Apart from maintaining a healthy weight, it also decreases the risk of many diseases.

Family role models

Children are imitators. They will adopt what they see. You can be a perfect role model for your child by demonstrating a healthy lifestyle and inculcating the same in your children. Eat healthily and your children will follow the example you set.

Family history and medical factors

Body weight is not just a depiction of lifestyle choices. It comes from genes as well. Children are prone to obesity if obesity runs in their family or if they have some sort of medical problem and use medication. In such cases, the importance of maintaining a healthy diet and lifestyle is even more critical as these children are at a higher risk for developing obesity.

Other factors

More screen time and less play time also cause children to develop obesity. As a parent, it is important for you to schedule your day accordingly, so they can get adequate screen time and enjoy outdoor play. Following a poor lifestyle results in poor eating habits. 

One of the very unusual causes of obesity recorded is sleep deprivation. Children who are not getting adequate sleep tend to become obese. Therefore, good sleep is important for a child to maintain a healthy weight.

Why your child needs to maintain a healthy weight

If a child is healthy, they will likely have lower chances of obesity as well as certain medical conditions later on in life;  such as type-2 diabetes,  heart disease, some types of cancer, infertility, and skin disorders.

It also reduces the risk of serious health problems like obstructive sleep apnoea, as well as hip and joint problems. A healthy weight will also boost their self-esteem as they will feel better in social situations, raising their confidence.

Worried about weight or childhood obesity: what to do

If you observe that your child’s weight limits, don’t hesitate to get it assessed. You can always take help from a general practitioner, paediatrician or dietitian who will further look into the growth charts and figure out if everything is in order.

As a family, you must all adopt some positive lifestyle changes so that your child feels encouraged to follow in your footsteps. Take baby steps, and do not expect to see the results all at once. Plus, it’s good for the whole family.

Here are simple changes you can make to everyday family eating:

Children feel encouraged when they are involved in the process. You can make this experience joyful for them by taking their help in preparing foods and taking their recommendations for healthy foods. They will certainly enjoy the food if they have made it themselves. Also, they’ll learn more about healthy foods when they’re involved in the preparation.

Include more greens regularly. Half of the portion in the main meals should include vegetables. Allow them to have “treats” only on special occasions. Try not to give them snacks, cakes, lollies, flavoured milk and sodas on a regular basis. It is easier to keep them away if these products are unavailable to them at home.

Enjoy all the meals as a family and avoid watching television while doing so. It is fine to give your children healthy snacks from time to time. Try a bowl of fresh fruits or chopped vegetables when they feel like snacking.

The following tips can help in regulating physical activity in children:

• You can plan walks or ride a bicycle with your children. This will motivate them to move out and about.
• If they get screen time, ensure they also get physical activity time
• Use your outdoor spaces for an hour-long active play as they usually don’t get enough physical activity during school hours.

Talking about healthy weight and childhood obesity

Always discuss the obesity issues within a family, as it can be a sensitive topic. As parents, you should understand the difference between maintaining a healthy weight and being obese. Take adequate measures to prevent obesity in your children.

Here is how you can have a positive chat about it with your child.

Avoid using rigid terms like fat, obese, chubby, and bad. Instead, use phrases like ‘above a healthy weight.’ Use a mild tone, and do not speak in a way that makes your child think you’re nagging. It’s been shown that children respond negatively to nagging. Show them what they should be doing through your own actions, and set an example, in addition to advising them.

Emphasise a healthy lifestyle as opposed to constantly talking about weight loss, as hearing about weight might trigger anxiety if overdone. Look beyond looks and appreciate them for their inner capabilities or the tasks that they accomplished, such as their school assignment or the way they deal with their younger siblings.

Parents Can Help Their Children in Many Ways

Obesity in childhood is growing at a fast rate and needs to be tackled with care and practicality. Parents who see their children suffering from overweight issues should contact their health provider to come up with ways in which they can help their children. Their paediatrician will certainly diagnose and communicate if there is something to worry about. 

Apart from that, children from a young age need to understand the benefits of a healthy lifestyle and healthy eating so they can incorporate these lessons into their own routines. Oftentimes, a dietitian can also help by giving tips on staying fit and creating healthy meal plans that can help you fight obesity as a family.

Many elements are involved in childhood obesity, and some are more serious in nature. The high rise of obesity in the community can be fixed if everyone plays their part in determining the causes and then taking steps to fix said causes. A healthy diet, in combination with physical activity, must be promoted everywhere. It is something that people should look into as a community. Parents must act as role models for their children and motivate them to lead a healthy lifestyle by playing an active part in it.

Making healthy eating choices with children and communicating these benefits will eventually encourage children to further take the lead and communicate it to their obese friends. Thus, it will benefit the community as a whole. When children learn and recognise the benefits of a healthy lifestyle, they’ll carry that behaviour with them wherever they go.