The percentage of obese kids in America has skyrocketed in recent years and many parents are looking for ways to prevent their children from becoming grossly overweight. Childhood obesity occurs when a child eats more calories than their body burns up. A child is considered obese when they weigh over 10% more than the recommended weight for their height and body type. Between 16% and 33% of children and adolescents are obese. What can we do to help our children lead a healthy lifestyle free from weight issues and related problems? Overeating+inactivity+boredom=obesity.
1. Don?t eat too much food.
The problem: There is a direct link between nutrition and obesity in children. We all know that we are supposed to exercise regularly to burn off what we eat. However, a significant number of America?s kids have poor eating habits and are consuming far too many calories, which means they would have to be exercising for several hours each day to burn off those calories. This amount of exercise is simply not possible. If we let our children consistently over-indulge on high fat or sugary foods and drinks, they will get fat, there?s no doubt about it.
The solution: Vegetables, fish, white meat and fruit are all low calorie, nutrient-rich, healthy foods. If this type of food rarely makes an appearance in your home, then it is time to introduce them to your family?s daily meals and cut out processed, high fat or sugary foods. Changing your children?s eating habits is not easy and you have to be quite firm in your approach for at least the first month, until their sugar/carbohydrate cravings have calmed. Buy a healthy cook book, make some tasty, low-calorie meals and eat together at the table as a family. Chat, enjoy the food and take your time eating it instead of wolfing it down in front of the TV. This way, you are much more likely to feel satisfied and full.
Top Tip: Give your child a healthy breakfast. Facts about child obesity clearly show that children who regularly eat a balanced breakfast will eat less during the day.
2. Do playful exercise every day.
Healthy diets for overweight children must go hand in hand with daily physical activity, or our kids won?t lose weight very effectively. Even parents who are wise enough to give their children low-fat food with lots of fresh fruit and vegetables can have overweight kids if they don?t encourage their children to exercise. Children are born ? active they are supposed to exercise and should be given the opportunity to play every day at home. ?Play? does not mean sitting down playing computer games, it means enjoying physical activity that involves running, jumping, skipping, climbing etc ? play that raises their heartbeats and makes them breathe faster. This type of play burns off calories, keeps their little bodies fit and their minds healthy and alert. If you don?t have a yard or outdoor space at home, you still need to give your kids the opportunity to exercise every day. Here are some ideas to get your kids active and enjoying exercise:
A strenuous walk around the block every morning.
Go to the local park and kicking a ball around, or skipping. Join a dance, football or martial arts club on
weekends/after school.
Put a trampoline or basketball hoop in the space you have outside ? even give them a mini trampoline to use inside.
Dance mats are a brilliant way of keeping fit, especially when it?s raining, dark or cold outside. Make sure your child spends half an hour on their dance mat before they settle down (for a short while) to play a computer game. You can join in too ? dancing is excellent for losing weight and keeping fit!
Charity walks or runs are a fun way to spend a Sunday keeping fit with your child and raising money for a worthwhile cause at the same time.
3. Far less TV and computer games.
The problem: When our kids are bored, they tend to turn on the TV or play a computer game because there is not a lot else to do. This is wonderful for parents who want an easy life and quiet children. But sitting our children down to stare at a screen for long periods every day and letting them become ?couch potatoes? is unhealthy and uninspiring. It also means they are far more likely to reach for high calorie treats and snacks to make them feel good, not because they are hungry. Regular snacking on unhealthy foods can make our children obese.
The solution: Many kids would prefer to be doing something more interesting. Try to vary the routine by providing your kids with other options to keep their brains busy ? like coloring pads, playing cards, comics and books, paints or Lego. When they are doing something they enjoy, they will not think about food. TV and computer games are of course great entertainment for short periods of time.
Top Tip: When your children do eventually sit down to watch a program or play a computer game, make sure the treats you give them are natural and healthy ? like raisins, watermelon slices, pineapple chunks or yogurt (these treats should still be limited).
Source: http://www.newrichstrategies.com/2012/07/3-ways-to-keep-your-kids-from-becoming-obese/
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