This post was written by Abigail Masters, NP, PPG – Family Medicine and Primary Care.
We know that obesity is linked to a variety of health complications. It’s true for adults, and it’s true for children. In this post, we’ll detail the parameters of weight categorization for young people, and the elements of a lifestyle built to support a healthy body.
Defining obesity
Obesity is defined as weight that’s over the 95% benchmark when compared to other individuals of the same sex and age.
Overweight is when an individual is over the 85% benchmark when compared to other individuals that are the same sex and age.
The child’s height is also considered in the diagnosis of obesity. A child that is both in the 95% for height and weight is proportional.
Why a child’s weight matters
There are several reasons parents should be aware of their child’s weight, including:
- An increased risk of bullying, depression and anxiety.
- It could limit the child’s ability to participate in or experience similar experiences as their peers.
- An increased risk of diabetes, cancer, cardiac issues and early death.
The warning signs that a child might be heading for or at an unhealthy weight are …
- The first red flag is the child’s BMI. While not a perfect indicator, BMI is one gauge that’s useful when paired with an assessment of rate of growth as well as muscle mass.
- A second red flag is noticeably poor eating habits and a lack of activity.
- And finally, if the child is withdrawing from physical activities because of concerns over what others will think or because it makes them uncomfortable physically or emotionally.
Food and exercise
The foods we eat have a huge impact on our physical and mental wellness. Food can contribute to disease, prevent it or treat it. Whole, plant-based, minimally processed foods that aren’t modified by sweeteners (low-calorie or not) decrease inflammation in our bodies and support our immune systems, which makes us feel better. Parents should serve natural ingredients, without all the extras, like sauces, cheeses, etc. Processed foods affect the way our brains crave foods as well as how they are digested. Set your little ones up for success by keeping it whole.
Exercise helps with metabolism, mood, weight, and illness and injury risk. We are moving more and more to a society on devices and electronics, which means we are moving less and less. Gaming and social media is pushing out physical activity. Children don’t have the maturity or development to look in the future and understand the benefits of delaying gratification.
The recommendation for screen time is 1 hour, if that. Kids should be getting at least that much time – 60 minutes – of activity daily. This might be achieved through a sport, walking or playing with the family pet or play.
It’s important for parents to model the behavior they want to see in their child. If they see you on your phone during meals, when they’re trying to speak to you, etc., they will mimic this practice. Increased device use is linked to a lack of weight control, mental health issues, sleep disruption and behavioral concerns. Encouraging movement or, even better, doing it together as a family, is a great way to encourage healthy behavior. It is even better when parents and family join in.
To support a healthy lifestyle, parents can:
- Provide healthy food options. Have fresh fruit and vegetables cleaned and on-hand for snacking, plan nourishing meals, etc. Don’t buy processed junk foods, like chips. These aren’t beneficial for anyone in the house.
- Plate food based on the recommended serving sizes. If they are still hungry after they have finished their plate, have them wait a few minutes, and if they’re still hungry, offer fruit or vegetables.
- Sit down for meals at a table with no distractions. This is hard, but we should never eat in front of a TV, phone or computer. A meal should take 30 minutes to eat. This gives enough time for the cues from the intestine and stomach to reach the brain, alerting it that the body is full.
- Limit fluids other than water (juice, pop, tea, etc.) to 1-2/week. Beverages sweetened with sugar alternatives (diet pop, flavored water, sports drinks, etc.) have been shown to trigger cravings for sweet drinks, making water less desirable. Try adding fruits, cucumber or herbs to your water to add flavor.
- Teach your children about hunger cues. If they ask for something to eat, ask them if their tummy is telling them they are hungry or something just sounds yummy. If they truly are hungry, a healthy snack is fine.
Talking to children about their weight gain
When it comes to addressing concerns around your child’s weight, don’t use sarcasm, shame or punishment as a tool for discussing unhealthy food decisions. Just as adults struggle with healthy eating, it’s difficult for children to understand smart choices when they see others eating processed foods or have cravings.
Again, setting a good example is powerful. This applies to body image as well. This is probably the most difficult for parents–being aware of the verbiage you use to describe yourself. Consistently stating how you are fat, how you need to lose weight or being critical of other bodies contributes to how kids see themselves and others. This can lead to anxiety about eating, how they look, bullying and possibly eating disorders.
You don’t need to mention the child’s weight specifically, depending on their age. Offer observations, such as “I’ve noticed we’ve been spending more time watching TV. We need to move more. What are three things you would like to do this week?” Or “I noticed that we have been eating out more these past few months. Help me plan some healthy, yummy meals.”
Younger kids will come up will all kinds of ideas! Being involved in the planning process can be a strong motivator for participation. If they’re particularly tied to tech, you can marry your goals with their devices. Try Cosmic Kids Yoga on YouTube., FitOn app, Brain Breaks on YouTube and Just Dance Kids. If they get slightly breathless, it counts!
If you’re concerned, schedule an appointment with your child’s primary care provider. They can help you assess the severity, order blood work if indicated. They may consider medications or a referral to a weight management program. Bariatric surgery is becoming one of the recommendations for obesity in some adolescents due to the severity of the disease.
References
American Academy of Pediatrics
