Does your kid need to lose weight?

A 2014 report by the WHO also mentioned that children these days are getting fatter and not healthier, which is a matter of concern. ‘A relationship between lack of activity and increases in body fat levels for children is the major concern these days. Even though the importance of exercise and outdoor activities cannot be stressed enough, parents tend to ignore this aspect completely,’ says Neeraj Mehta,Fitness Expert, Nutritionist and Director GFFI Fitness Academy.

When should a parent worry and why?

Most parents don’t associate obesity with their child as they tend to feel that fat translates into cuteness, sadly this is sheer ignorance. Obesity is defined as a 20% excess of calculated ideal weight for age, sex and height of a child. A child is said to be obese when there is an excess of accumulated fat in the subcutaneous tissue (below the skin) and other areas of the body. If your child’s BMI is above 30, it is surely a matter to worry. Obesity or excess fat could lead to the following problems in the child:

• Bone deformities and fractures: The pressure of excess weight on growing bones can lead to deformities in the lower limbs. It can also lead to arthritis, due to wear and tear of the joints under pressure or make them prone to a slip disc or dislocation of joints. Fractures and hip joint dislocation are common in overweight children. Here are seven symptoms of calcium deficiency that could lead to bone damage in adults and children alike. 
• Asthma: Obesity-induced breathing problems can lead to asthma in young children, making their immune system weak and prone to allergens. Here are eight ways to manage asthma better in children. 
• Sleep disorder: A study published online in the Journal of Paediatrics points out that lack of sleep coupled with breathing problems can double the risk of obesity in children, less than 15 years of age. On the other hand, obese kids can suffer from sleep apnea, a serious condition that interferes with breathing and leaves a child fatigued and tired, interfering with concentration during studies. Here are 10 ways to make your child sleep better. 
• High blood pressure: Hypertension and high blood pressure are more common in overweight and obese teens.
• Gallstones: Obesity hampers proper functioning of various organs and systems, even in children. Improper functioning can lead to accumulation of bile in the gallbladder that can lead to gallstones, a painful event for a child that might require surgery.
• Headaches: Being overweight can also lead to untimely headaches in children, without rhyme or reason. Obesity is a rare cause of headache in teens and pre-teens due to pressure that builds up over time. Worse, it is also accompanied by symptoms such as vomiting, disturbed sleep and problems in vision. Here is all that you need to know about headaches in children.
• Liver disorder: If proper measures aren’t taken to curb obesity early, it could lead to accumulation of fat in the liver, contributing towards a condition called fatty liver, with scarring, inflammation and permanent damage.
• Insulin resistance: Excess fat in the body makes it difficult for insulin to disseminate glucose through the body. More insulin is secreted to maintain normal blood sugar level. This condition would lead to insulin resistance in a child that could progress into type 2 diabetes in adulthood.
• PCOS: Overweight teen girls can at times have problems with ovulation or have delayed and painful periods that could lead to a lifestyle condition called PCOS, which can lead to fertility issues in adulthood.
• Depression: Lack of physical activity can make the brain go numb and lead to mood swings or depression that could disturb normalcy.

What can parents do to fight obesity?

‘Parents should take a keen interest in their children’s fitness activities as they would do for their child’s academics,’ says Mehta. If your child is an introvert, who doesn’t enjoy mingling and playing with other kids take an initiative to help engage in activities that he/she can enjoy alone and still be fit. Here are few suggestions by Mehta:

• Introduce your child to yoga: Yoga is an excellent way to tone up and be fit; the earlier you start, the better. Even in ancient times, students were taught sun salutation or pranayama for its varied benefits.
• Join a gym together: If yoga doesn’t interest you, join a gym with your little one. Even school-going children can get access to gyms. Remember, gym is not all about lifting weights, there are a lot of free-hand exercises that you can do with your child and help shed some kilos.
• Opt for aerobic exercises: Exercises like swimming, cycling, and dancercise are all considered ‘low impact highly dense’ form of exercises. All these help in burning calories, improving metabolism and aiding weight loss.
• Encourage sports: Sports is considered as one of the best forms of exercise for children. Encourage your children to participate in sports, it could be any sport of their choice. If not a group activity, sports like archery, rifle shooting, table tennis, squash and shot-put, where there is limited involvement of people, can help your child become fit and lose weight. Here are more reasons why sports is important for your child. 
• Take steps towards lifestyle changes: Studies have shown that there is a link between watching too much TV, playing with gadgets, play stations, spending time on the computer and obesity. So it is imperative that parents should limit a child’s dependence on gadgets and limit intake of junk food too.

How diet can help fight obesity?

‘The problem with children is that they refuse to eat food that is healthy because they find it tasteless. But the onus is always on parents to help kids learn how to adopt healthy eating habits,’ says Mehta. Here are few diet tips for parents to follow:

• Include fresh produce: Vegetables and fruits play a vital role in overall functioning of all the systems in the body. It is necessary to include them in the diet to help the body to fight fat accumulation and regularise metabolic processes. Also, here is a list of 12 foods that help to improve your child’s immunity. 
• Encourage to eat more leafy greens: Green leafy vegetables contain iron, fibre and calcium and also have Vitamin B. They enhance your metabolic process, followed by increased energy and memory.
• Eat more fruits: Eating fruits that are full of Vitamins A, C and E can help you increase memory power and regularise the metabolism. Snacking on fruits will help kids stay satiated and avoid overeating.
• Concentrate more on bulk foods: Healthy grains like whole grains, oats, barley, chick peas and soybean will help promote brain function and release energy for longer duration. They also help keep one full for a longer time that aids in the process of weight management by curbing hunger pangs and the tendency to overeat.
• Munch on dry fruits: Dry fruits like walnuts, almonds, pistachios and flax seeds have healthy fats and other nutrients like omega-3, zinc, etc., which are essential for brain function. Being high in calories, they act as instant energy boosters too.
• Drink lots of water: Keeping the body hydrated is very important. Water releases all the toxins from the body and ensures proper functioning of the digestive system. Drinking water empty stomach in the morning can increase your metabolic rate up to 30%. Liquids such as lime water, coconut water and fresh fruit juices should be added in your child’s diet routine. But avoid giving your child carbonated drinks.
• Teach portion control: Give them food in portions. They should eat at intervals of 2-3 hours. This habit will keep them active and increase their metabolic functioning as well.

Originally published on www.thehealthsite.com