Child obesity has become a common problem now-a-days. Recent health statistics also indicate that child obesity is on rise on the global level and will continue to rise if the current trend of eating junk food and leading a sedentary lifestyle continues. Obesity at any age is harmful.
Child obesity has all the more potential of ruining physical, mental and emotional health of a child. An obese child feels aloof as her peer group tends to make fun of her obesity and goes through phases of low self esteem. This affects development of the child adversely and leads to a host of problems.
The good thing about child obesity is that it can be prevented or taken care of rather easily. This is so because children are more open to change in their lifestyles as compared to adults. So, if your child is also suffering from child obesity than we will give you some tips to help him shed extra weight and become fit for lifetime.
Tips to Combat Child Obesity
Eat Healthy And Nutritious Meals
Always encourage your kids to eat healthy foods. This will be possible only when you will also eat healthy foods along with your kids. If your children will find you eating junk food all the time, they will begin to believe that it is OK to eat deep fried, cream laden foods as main meals.
Make it a rule with your children that you will eat home cooked, simple and nutritious meals on daily basis and will indulge moderately on weekends. Home cooked meals are free from harmful fats, creams, sugars, refined flours, etc. All these ingredients help in putting on weight quickly. So, encourage your kids to eat home cooked meals as main meals of the day. Children will feel motivated if you sit with them at least during one of the major meals. Dinner time is the best time of the day when you can relax and share food with your kids.
Snack on Healthy Foods
Children tend to munch on snacks throughout the day. They have this tendency of eating less food and more of snacks. The snacks generally consist of unhealthy foods like chips, cookies, pizzas, pasta, cakes, cream -rolls, etc. These foods are full of unhealthy fats, refined flours and sugars. They quickly increase the blood sugar levels and then crash down the sugar levels even faster.
This creates a feeling of constant hunger and children become victims of this vicious circle of snacking on junk food all the time. So, to stop this pattern, encourage children to snack on healthy foods like whole wheat sandwich, fruits, salads, muesli, corns, etc. These healthy snacks are low in calories and full of fiber and vitamins. They make one feel full and satisfied for a long time. You can add some interesting variation to these snacks. Like, cutting fruit salads in interesting shapes, making cartoon faces in sandwiches, etc.
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Obesity In Children
It is very important for kids to exercise in one way or other. It is not necessary to make proper exercise regimen for your kids. You can just encourage them to get involved in more and more of physical activities. Ask them to go out and play outdoor games for an hour daily. Try to play some games with your kids on weekends.
You can go for biking together or jogging in the nearby park. If your kids are fond of dance then you can organize a dance party for them and can invite their friends over the weekend. Dance party is creative fun and a great calorie burner also. Just ensure that you serve healthy snacks and munchies to the kids during the party. Also encourage children to do some household chores daily like watering the plants, walking the dog, doing the dishes, making their bed at night time, cleaning their room, etc. Do not let the children watch TV for more than an hour in a day.
Encourage children to learn new skills which include some kind of physical activity like skating, dancing, painting, pottery making, etc. The idea is to keep them active throughout the day in one way or other so that all the calories consumed are burnt on the same day and the body does not accumulate fat.
Avoid High Fat Foods at Night Time
This tip is specially meant for parents. We, as adoring parents, want to give our best to our kids. In that jest to do best for them, we tend to feed them unhealthy foods which are traditionally considered healthy. For example, feeding our already plump kids with butter and ghee laden breads, full cream milk, nuts, fruit juices, sweets and cookies made from creams and butter is a sin we are committing ignorantly.
When we feed these high fat foods to our kids in the name of healthy foods, what do we expect from the kids? They obviously get used to of eating such foods and continue putting on weight. These foods should generally be avoided and should never be given at night time to kids. At night time, our body converts all types of carbohydrates into fats and stores them in the liver. This leads to tremendous weight gain. So, if you give your plump daughter a glass of full fat milk with a teaspoon of bournvita or sugar at bed time then you are doing more harm than good to her.
If you will feed your children proper home cooked meals as dinner, they will not feel hungry in the middle of the night but in case they do, then instead of these unhealthy foods treat them with something high in fiber and nutrients but low in calories like whole wheat bread vegetable sandwich, oats and skimmed milk, cornflakes, etc. This habit alone can make a tremendous difference in your kid’s weight levels.
These tips can help your children combat obesity and regain fitness and self confidence. Be patient and give some time to your kids to get over old bad habits. The results will be astonishing.