How To Manage Obesity In Children?

Obesity in children is becoming one of the biggest threats to mankind, reason – very obvious – it brings along lots of associated problems and conditions with it, apart from making one look fat and ugly, many would take it to be a reflection of an undisciplined lifestyle, though the real reason could be something entirely different. Children are the latest victims of the scourge of obesity. Thanks to a sedentary lifestyle, lack of exercises, no regular fitness regime, junk food and crazy study schedules, they are not able to burn the calories they consume, and therefore they grow obese at an early age and it becomes a matter of concern for their overall health.

How To Manage Obesity In Children?

How To Manage Obesity In Children?

Because of their erratic study schedule, children tend to either overeat at one meal, which is mostly dinner, or even skip their meals altogether, or keep long gaps in between their meals. To remain active and energetic, children should have four proper meals per day.

Obesity can be due to several reasons, it can also be the result of malfunctioning of certain vital body organs. In children, apart from eating indiscreetly, obesity can also be due to lack of required energy expenditure in comparison to the calorie intake. Children should therefore be encouraged to increase their overall level of exercise to avoid obesity and have an active, healthy and fit life.

How To Manage Obesity In Children?

Proper Breakfast:

The day should start on a solid foundation. Start the day with a healthy breakfast. Children should have protein rich and filling breakfast along with a glass of milk. Better even if they include some fibrous, vitamin and iron rich fruits in their breakfast.

Plentiful Of Water Intake:

Water intake should be plenty throughout the day. Children should form a habit of drinking 10 to 12 glasses of water in a day.

Avoid Junk Food:

Too much junk food should be avoided as they have poor fibre content. Children should have more fruits, vegetables and salads, which give more roughage and fibre to the body.

 Avoid Canned Juices:

Fresh juices are always better than canned juices, as they do not contain any form of preservatives and added chemicals and flavors which are harmful for one’s health. Malted and carbonated beverages, sugar free drinks should be avoided.

Food Should Be A Good Combination Of Carbohydrates A Proteins:

Proper meal should consist of a good source of carbohydrates, such as – chapatti, rice noodles etc., and a good source of proteins like – pulses, soya, fresh cheese. This would also help in maintaining the weight.

Avoid Heavy And Starchy Food:

Heavy and starchy food leads to deposition in the body or even starvation results in hormonal changes that can lead to problems like Polycystic Ovary Syndrome ( PCOS ) and calcium loss among girls, affecting their reproductive health.

 Milk And Milk Products:

Intake of milk and milk products should be regular in the diet of children.

Have Citrus Fruits:

Children should have plenty of citrus fruits like – oranges, grapes, lemon etc. and vegetables like – cabbage, capsicum, cucumber, mint leaves etc., which provide more of vitamins C and B complex, to help children keep healthy, fit and active.

Iron Rich Diet:

Diet should include regular iron rich foods such as soya bean, mint, mustard, lotus stem, beet root, banana, water melon, rice flakes, apricot etc.

 Avoid Fatty Food:

Deep fried food or high fatty food such as butter, processed cheese, chocolates, potatoes, preserved foods, cakes, puddings etc. should be avoided or taken in moderation.

 Give Incentives To Children:

Parents should encourage children by giving them incentives. Parents should fix up days in a week for the children to let them have one meal of their choice if the follow their regular healthy food regime throughout the week.

Bust The Stress:

If a child suffers from stress related problems, then he / she should take more of wheat breads, whole pulses, whole grains, whole cereals etc. over other sources of carbohydrates.

Obesity in children leads to many other health problems. Being overweight makes the child more prone to family related or genetic medical problems, which can otherwise be avoided by managing the diet. Therefore it becomes important to control the problem at the right time, and make the children aware of the disadvantages of a sedentary lifestyles and laid back attitude, and at the same time enlightening them about the benefits of a regular exercises and its long lasting effects in controlling the obesity in children.

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24 comments on “How To Manage Obesity In Children?
  1. sm says:

    good information.

  2. Jimmy Cruz says:

    here in Philippines, obesity is also becoming a problem. More and more children are getting obese due to a lifestyle that is not fully of physical activities. most kids just wants to watch TV, play computer games and surf the net.

    • RJSKOCHHAR says:

      @ Jimmy Cruz – You are right Jimmy, it’s a growing problem with kids now a days. Children should be encouraged to play games and indulge in sports and other extra curricular activities so as to divert their attention from watching too much of T.V. or sticking in front of their computer screen.

  3. Hello to all 🙂 I can’t understand how to add your site in my rss reader. Help me, please

    • RJSKOCHHAR says:

      @ Divina Casher – You can subscribe by clicking on the RSS link on top right side bar or else you can get the up dates by subscribing via email by filling email subscription form on the site.

  4. I have read your excellent article, your site is well put together. Thank you for putting your writing out there. I would love your opinion on my own site that features posts on health related issues including and especially detox foot patch and their efficacy as reported by posters.

  5. Thought provoking post. This issue really needs further investigation. More interested parties must come forward and be heard. ta ta

  6. Douglass Kopin says:

    Superb! I’ve been searching for this data all over the web. Nice and thanks.

  7. more people are becoming obese these days because of too much junk food and too much sugar in snacks and fast foods. –

  8. Tips To Diet The Healthy Way says:

    A caffeine drink helps to stop hunger cravings. It pumps more adrenaline all over a person’s body which again helps to speed up metabolism. That is why you are feeling like you have a surfeit of energy which is what adrenaline provides you with it 🙂

    • RJSKOCHHAR says:

      Caffeine drinks are not good to control hunger cravings, because this might lead to loss of energy and feeling of weakness, because you suppress your body from getting the required fuel in the form of food. Do not over eat but at the same time do not starve yourselves.

  9. Bruce Bofinger says:

    My best tip for losing weight is Eat at least 5 servings of fruits and vegetables per day. Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low.

  10. Shelton Lovely says:

    take my tips on weightloss. Eat a variety of fruits, fresh or cooked veggies, smaller portions of everything else you love to eat (steak, no potatoes, but rice, no junk food), anything made of cream – will add on calories, and less sugar. Instead of bread, have toasted Pita bread instead, use that instead of chips. No soda pops. Reward yourself with an ice cream cone once a month. Tempted to eat pies & cakes? Don’t!

  11. Nickole Ricord says:

    Remember everyone that just because certain food items are fat-free does not mean they are calorie free. When turning to fat free snacks, be careful of how many calories they contain and adjust your portions accordingly. It is very easy to assume fat-free is “safe” and go way overboard on them. Read labels and see what the foods contain.

  12. Jon says:

    That photo is just so shocking and so sad. The biggest cause of obesity is junk food combined with a culture that has forgotten how to prepare real food. The result is that all food is supplied by food businesses, rather than just the treats.
    Jon´s last post…..How to Lose Belly Fat in 1 WeekMy Profile

    • RJSKOCHHAR says:

      Junk food has been the biggest menace which is contributing largely towards child obesity. Efforts have to be made to control it at every level before its too late.

  13. Give incentive to children is the most important way to motivate children to eat healthy. My daughter is 5+ and I have taught her to eat vegetables and fruits by giving incentives. Now she eat healthy without incentive, it has become a habit and liking for healthy foods.
    Jupitor Chakma´s last post…..Common Child Injuries and Ways to Prevent ThemMy Profile

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