Childhood Obesity

Chances are that if you are on this web site either you need to make a drastic lifestyle change or you are seeking a lifestyle change for a loved one. Research on the Internet is fantastic but the amount of information available at your fingertips is overwhelming. Where to start? If you go to Google and type in “childhood obesity”, you will get more than 2.2 million results. “Obesity” will get you more than29.3 million results.

There is a seemingly endless supply of non-profit organizations listed by the search engine each trying to address the growing epidemic of childhood obesity. In one fashion or another, however, they all reference the studies and information generated by the federal government. Thus, an excellent primary source for information on childhood obesity is the National Center for Chronic Prevention and Health Promotion at the Center for Disease Control & Prevention (the “CDC”) which is a significant part of the Department of Health and Human Services. Go to the CDC website and click on “O” for overweight and obesity. To save you some effort, we have summarized the CDC’s information on childhood obesity hereinafter. The following information is largely from the CDC web site. 

The Increase in Obesity

The prevalence of obesity among children aged 6 to 11 more than doubled in the past 20 years up from 6.5% in 1980 to 17.0% in 2006. The rate among adolescents aged 12 to 19 more than tripled during the same time frame from 5.0% to 17.6%. Obesity continues to be a health concern for adults, children and adolescents. Data from the most recent NHANES survey shows that obesity among adult men increased from 31.1% in 2003 to 33.3% in 2006 and obesity in adult women increased from 33.2% to 35.3% for the same time period. Another recent NHANES study found that the obesity prevalence among children and adolescents (aged 2 to 19) stayed level at 16.3% between 2003 and 2006. While the propensity to obesity in children and adolescents did not rise as it did for adult men and women in the past few years, the percentage of obese youth did not fall and the higher level among adults suggests obese kids become obese adults.

Numerous studies have conclusively found that obesity significantly increases the risk of many diseases and serious health conditions. These include coronary heart disease, type 2 diabetes, cancers (endometrial, breast and colon), hypertension (high blood pressure), dyslipidemia (high total cholesterol or high levels of triglycerides), stroke, liver and gallbladder disease, sleep apnea, respiratory problems, osteoarthritis (degeneration of cartilage and bone within a joint), and gynecological problems (abnormal menses, infertility).

A variety of factors contribute to obesity which makes it a complex health issue. Overweight and obesity are the direct result of an energy imbalance caused by an intake of calories in excess of the calories consumed through physical activity. In addition, body weight is the result of genes, metabolism, behavior, environment, culture and socioeconomic status. It is the interaction among all these factors – rather than any single factor – that is thought to cause overweight.

It's All About Balance 

When it comes to maintaining a healthy weight for a lifetime, the bottom line is that calories count. A calorie is a calorie regardless if the source is a fat, sugar, carbohydrate or protein. Weight management is all about balance. Too many calories and you gain fat.

Studies indicate that certain genetic characteristics may increase an individual’s susceptibility to overweight. However, this generic susceptibility may need to exist in conjunction with contributing environmental and behavioral factors to have a significant effect on weight. The rapid rise in the rates of overweight and obesity in recent years can not be attributed solely to genetic factors.

Because the factors that contribute to childhood overweight interact with one another, it is not possible to specify one behavior as the cause of overweight. Certain factors, however, have been identified as potentially contributing to an energy imbalance in favor of fat. While evidence is somewhat limited on specific foods or dietary patterns that contribute to excessive energy intake in children and teens, large portion sizes of food and beverage, eating meals away from home, frequent snacking on energy dense foods and consuming beverages with added sugar are thought to be the culprits. Evidence is growing to suggest a strong correlation between excess fat building energy and increased consumption of sugar sweetened drinks. Kids simply do not adjust meal time consumption to offset the intake of sugar packed beverages.

Physical Fitness is Key

Participation in physical activities is critical for children as it has beneficial effects on weight management as well as blood pressure and bone strength. In addition, physically active kids are more likely to remain active as adults. Evidence suggests that children are spending less time engaged in physical activity while at school. In the past 13 years daily participation in physical activity at school as dropped 14 percentage points from 42% in 1991 to 28% in 2003. Moreover, less than one-third of high school students today meet currently recommended levels of physical activity.

Children spend a considerable amount of time with media. One study found that time spent watching TV, videos, DVD’s and movies averaged more than 3 hours per day among children aged 8 to 18. Several studies have found a positive correlation between time spent watching TV and increased prevalence of overweight. Media use, and specifically TV viewing, have been found to take away from time spent in physical activity, contributes to increased energy consumption through excessive snacking and eating in front of the TV, influences children to make unhealthy food choices through exposure to food advertisements and lowers children’s metabolic rate. 

Home, child care, school and community environments can influence children’s behaviors related to food intake and physical activity. Parent child interactions and the home environment directly affect the behavior of children related to food intake and physical activity. Parents are role models. Studies have yielded very high positive correlations among parents and their children. Parents that eat poorly and engage in infrequent or no physical activity are more apt to raise obese children. The correlation with child care providers is also quite high. Child care providers have a shared responsibility to set a good weight management example during developmental years. Schools also play a critical role as children spend a significant amount of time entrusted to the care of teachers and administrators. While many schools have upgraded the health level of school meals and limited the availability of sugar sweetened beverages, levels of physical activity at school are generally inadequate. Finally, a community with adequate parks, bike paths and other physical fitness opportunities is more likely to encourage a healthy lifestyle than a neighborhood void of such amenities and filled with fast food establishments. The lack of access to affordable healthy food choices in neighborhood grocery stores can be a barrier to healthy living. 

The Consequences

The consequences of childhood obesity have been well publicized. Obese children have a far greater likelihood of contracting crippling diseases or developing serious health issues. Numerous studies have concluded that obese children and teens have a great propensity to become obese adults. In addition, many consequences of childhood and adolescent overweight are psychosocial. Obese children and adolescents are targets of early and systematic discrimination. The psychological stress of social stigmatization can cause low self esteem which in turn can hinder social functioning and persist into adulthood. 

If your child is not already facing health issues as the result of excess weight, chances are quite high that they will. You are likely already seeing the emotional toll on your child that living with obesity can bring. These include low self esteem, lack of motivation, low frustration tolerance, isolating behaviors and behavioral issues at home and in school. 

To help your child maintain healthy weight, balance the calories your child consumes from food and beverages with the calories your child uses through physical activity and normal growth. The goal for overweight and obese children and teens is to reduce the rate of weight gain while allowing normal growth and development. One part of balancing calories is to eat foods that provide adequate nutrition and an appropriate number of calories. You should make your child aware of what they eat by developing healthy eating habits, looking for ways to make favorite dishes healthier and reducing calorie rich temptations. 

Small Changes Add Up

Encourage healthy eating habits in your child by adopting the habits family wide. Provide plenty of vegetables, fruits and whole grain products. Include low fat or non-fat milk or dairy products. Choose lean meats, poultry, fish, lentils and beans for protein. Serve reasonably sized pre-plated portions rather than family style bowls. Encourage your family to drink lots of water. Limit or eliminate sugar-sweetened beverages and limit the consumption of sugar and saturated fat. Small dietary changes every day can add up to great results.

Remove calorie rich high fat, high sugar and salty temptations from your children’s diets and better yet from the house. Substitute an apple, banana, or a cup of grapes, blueberries, carrots, broccoli or bell peppers.

Children and teens should participate in at least 60 minutes of moderate intensity physical activity every day. Children imitate adults. Therefore, add physical activity to your daily routine and encourage your children to join you. Activities may include walking, playing sports such as soccer, swimming or dancing. Get creative. In addition, children spend far too much time in sedentary activities including TV watching, video games and computer time. While homework is essential, limit TV and other media time not related to school work. 

A Well Thought Out Plan

Losing weight takes more than desire. It takes commitment and a well thought out plan. The CDC offers a five step plan toward weight loss: make a commitment; take stock of where you are; set realistic goals; identify resources for information and support; and continually monitor your progress.

Making the decision to lose weight, change your lifestyle and becomehealthieris a big step to take. Weight loss will not happen if you donot make the personal commitment. Many people find it helpful to writeout the reasons they want to lose weight and a simple plan.

Set some realistic goals. These goals should be specific andachievable. A long term goal may be to lose 40 pounds. It would beunrealistic to expect to lose than target weight in a month. Specificsub goals may be to walk for 15 minutes every evening or to forego allsoda.

Find resourcesfor information and support. The CDC web site is an excellent sourcefor nutrition, physical activity and behavior modification information.The greatest support you can get is from within the family. Point thewhole family in the proper direction and you will be amazed at theresults.

Finally,checkin periodically and monitor your results. If some sub goalsare difficult to maintain consider modifying those goals. Set backswill occur but should be put behind you as quickly as possible.Reward yourself when you reach your goals. Non-food rewards providemotivation and make the weight loss process easier to handle.

It’s natural for anyone trying to lose weight to want to lose it very quickly. Evidence shows, however, that people who lose weight gradually are more successful at keeping the weight off. Healthy weight loss is not about starvation or physical abuse through punishing exercise but about a life style change that includes the way you eat and exercise. Healthy weight loss should be about 1 to 2 pounds per week which translates into the use of 500 to 1,000 more calories every day than you take in. Every pound helps to improve blood pressure, blood cholesterol and blood sugar levels and reduces the risk of disease and the onset of serious health conditions.