Weight Loss and weight management issues for children

Recent studies conducted by the International Obesity Taskforce revealed that almost 2 million school-aged children in the UK are overweight, of which over 700,000 were clinically obese.  These alarming findings reveal the true toll of couch-potato living and junk foods diets. Overweight and obese children are at greater risk: diabetes, heart problems (raised cholesterol and/or high blood pressure), and liver failure. Our nation’s future health prognosis looks bleak; we must act now and encourage sensible eating habits and a healthier lifestyle, otherwise, we could end up facing a serious national health crisis within the next 10-20 years. The chair of the UK National Obesity Forum said “This is a public health timebomb as these children move into adult life.”

The prime reasons for us piling on the weight appear to be due to the fact we are not as active as we once were; fewer children play in the street, playing fields are scarcer meaning fewer children regularly participate in a sport, levels of physical activity within schools appears to be falling; PE (physical education) does not feature as prominently as it once did. Nowadays, many children spend more than 4 hours a day in front of the TV or playing computer games on a weekday, rising to more then 10 hours at the weekend. A recent study by Harvard University into eating and drinking habits of children, showed that consumption of sweets, fizzy drinks, snacks and fast foods increases with each additional hour spent in front of the TV.

Prevention tips:

  • • Never allow your child to skip meals, 
  • • Make mealtimes a family occasion, for all to sit down and eat together. 
  • • Encourage your whole family to breakfast like a king, lunch like a prince and dine like a pauper
  • • Bring in the 5- a- day rule for Fruit and Vegetables
  • • Children need foods from each of the five food groups: a) grains, b) protein (meat or other protein) c) dairy products as well as d) fruit e) vegetables
  • • Portions sizes should be reasonable
  • • The old adage you “eat with you eyes first” is important, introduce a plate with a variety of colours, is far more appealing than foods which all appear to be the same – more fresh foods give you that colour appeal
  • • Encourage your child to eat Slowly- put your fork down your between mouthfuls, chew your food properly, this sends the appropriate signals to your brain and you can assess if you are still hungry, and when you are full
  • • Encourage your child to drink water at regular intervals
  • • When your child feels hungry, encourage your child to take a drink of water first, if after 15-20 minutes they’re still hungry then offer food. Our bodies are made to live longer without food than without water.
  • • Never use food as reward or a bribe with children
  • • If your child does not like a certain food, don’t force them to eat it.
  • • Don’t always finish a meal with a dessert, as your child will learn to expect it. Desserts should only feature now and again
  • • Shop to prevent temptation, don’t buy sugary or fatty snacks, or reduce the amount you buy and slowly cutting them out altogether, keep healthier snacks in the fridge and cupboards
  • • Remove all distractions when eating- no TV, and not at the same time as doing homework,
  • • If your child likes a particularly “naughty food” then allow them to have it on the odd occasion  

If your child is overweight, tackling this requires patience, love and support for your child. Consider some or all of the following suggestions to help you tackle this issue, together with your child:

  • • Don’t set expectations too high
  • • Do not fall for “Easy weight loss” diets/ fads they don’t work
  • • Never mention the word “Diet”
  • • Do cut down/eliminate sugar intake as much as possible. (Including fizzy drinks, squash etc)
  • • Do cut down/ eliminate fried foods • Remember the poor eating habits have built up over a period of time, you need to be patient when adopting a healthier diet, some things will come easily, others will require more work, do persevere
  • • Long term weight loss should be carried out gradually, with short term, achievable goals. Reward and encourage you child when the short term goals are met
  • • Encourage you child to participate in food preparation, it is both informative and enjoyable and encourages healthier eating.
  • • Do involve the whole family in a fun physical activity. Ensure it is something your child enjoys, it may not necessarily be a sport it could be some other active pastime. Children need approximately 60 minutes physical activity each day, not necessarily taken in one go, but ensure the whole 60 minutes are taken daily.
  • • Walk your child to school, or if they are old enough, ensure they get up in time to walk to school themselves.
  • • Restrict how much TV/ Computer game time is allowed and stick to that rule.
  • • Don’t forget advertisers target children with unrealistic ideals- Footballers and Popstars promoting fizzy drinks / fatty snacks, etc! Encourage your child to question these images.
  •  • Be a positive role model for your child
  • • Ensure your child gets plenty of sleep
  • • Encourage your child to brush their teeth after every meal. Often people chew gum or mints following a meal (sugar intake), by brushing your teeth, it’s a signal informing you the meal is over and that there is no need for those mints
  • • Emotional support for your child is key, as often an overweight child is excluded from activities due to weight issues, or may even be embarrassed about his/her weight.

Remember, you may find resistance when introducing a new regime, but do be patient as you and your child will begin to see the benefits: weight loss, increased energy levels, improved skin complexion and better behaviour.  Lastly, you are not alone, don’t be afraid to ask for help, your GP or other healthcare professionals can provide useful information and resources for you and your child, to address weight management issues.