How to help Obese Child

While it may seem overwhelming to hear your child is obese, it’s important to remember that it’s never too late to get your child on the right track.

Many families have been facing this difficulty because childhood obesity has increased. By getting help from your paediatrician and making some lifestyle changes at home, you can help your child lose weight and create a foundation for a healthy life into adulthood.

The Risks of Obesity

If your child or teen is obese, they are at a higher risk for several serious medical problems. They also are much more likely to be overweight as an adult and suffer from obesity-related health problems.

One of the significant risks of childhood obesity is a cardiovascular (heart) related condition, such as high cholesterol or high blood pressure. They also are at an increased risk for Type 2 diabetes, a condition that used to almost always affect adults but is increasingly becoming a disease that affects children and teens. Your child may also struggle with back and joint pain, breathing problems during sleep, and other serious medical issues.

One of the significant risks of childhood obesity is a cardiovascular (heart) related condition, such as high cholesterol or high blood pressure. They also are at an increased risk for Type 2 diabetes, a condition that used to almost always affect adults but is increasingly becoming a disease that affects children and teens. Your child may also struggle with back and joint pain, breathing problems during sleep, and other serious medical issues.

Build Healthy Eating and Drinking Habits

Switching your family’s diet might seem like a daunting task, especially if your family is already in the habit of eating fast food, junk food, or sweetened beverages. But this is one of the most significant changes you can make to fight obesity.

• Meals and Snacks: Your child should have three well-balanced meals (skipping meals can contribute to obesity) and one to two snacks daily. Offer healthy snacks and ensure these options are ready before your child gets overly hungry.
• Swap out sugary drinks and juice: Avoid soda, energy drinks, and other sugar-sweetened drinks. Limit juice to 100 ml or less a day. Diet sodas or “sugar-free” drinks also should be avoided. Instead, have your child drink water.
• Limit portion sizes: Learn the appropriate portion sizes for what you are serving and eating. This also is especially true at restaurants, so get your family into the habit of not doing that.
• Include your child in food prep: If your child is engaged in the process of choosing foods and preparing them, they are more likely to eat those healthier options.

Include Exercise and Movement into Your Daily Life

Set a goal of at least one hour of physical activity each day. You can spread that out into smaller increments throughout the day, whether going for a walk, a short run/jogging, or playing on a playground.

Limit Screen Time

Ensure your child stays within two hours of screen time a day. Studies have found that the number of hours a kid spends in front of a screen is directly related to their body mass index and how many calories they consume daily. That’s because not only is your child sedentary for long periods, but they often mindlessly snack on high-calorie junk food, delivering a double whammy to your child’s health.

Get the Right Amount of Sleep

Not getting enough sleep, or even getting too much sleep, can impact a child’s weight. As per the recommendations, sleep timings, including naps, for teens (8-10hrs/day) and pre-school children (10-13hrs/day), and school kids (9-11hrs/day) should sleep.