How to prevent childhood obesity

Obesity is one of the most concerning public health issues in the world. The number of people struggling with obesity has nearly tripled in the last 45 years [1], which makes obesity a worldwide epidemic of catastrophic proportions. The worst part of it is that each year more and more children are also being affected by this epidemic. According to the World Health Organization, 39 million children under the age of 5 were either overweight or obese in 2020 [1]. This number greatly increases when we consider older children. The prevalence of overweight and obesity among children aged between 5 and 19 was of 18% in 2016, which amounts to 340 million children and adolescents worldwide [1].

Obesity is considered a disease that develops by the excess of fat accumulation and that causes health impairment. However, childhood obesity is diagnosed in a very different way than adult obesity. Childhood obesity is when children’s weight-for-height is greater than 3 standard deviations above the median of the child growth standards according to their gender and age. Some countries have different child growth standards, so obesity criteria do change from one country to another. But in general terms, childhood obesity is when a child’s body mass index (BMI) sets him or her above the 95th percentile in relation to his or her height [2].

Risks

Childhood obesity leads to serious health issues that affect children’s quality of life. If this issue is left untreated or unresolved, it could translate to a poor health condition in adulthood. Its risks are the following:

• Fatty liver disease
• Sleep apnea
• Type 2 diabetes
• Asthma
• Cardiovascular disease
• High cholesterol
• Gallstones
• Glucose intolerance
• Insulin resistance
• Skin conditions
• Menstrual abnormalities
• Impaired balance
• Orthopedic problems [3]

Children struggling with obesity usually face many hardships like negative stereotypes, discrimination, and social marginalization. Some kids might develop a low self-esteem, anxiety, depression or even difficulty learning.

Causes

Childhood obesity is caused by a diversity of factors. Most of these factors are beyond the children’s control and fall upon the children’s parents, caretakers and society as a whole. This makes childhood obesity one of the most difficult problems to address.

Genetics

Genetics play a role in childhood obesity, but not a definite one. Other factors must contribute.

Excessive feedings and servings

Excessive feedings in early childhood could also lead to a chain reaction that later triggers obesity. This may start from very early on. For instance, babies who breastfeed have a lower chance of developing childhood obesity, mostly because babies who drink milk from a bottle are usually encouraged to finish bigger amounts. Formula milk is heavier in protein and calories compared to breast milk.

Although the aforementioned do play a role, this could be easily overcome with healthy eating habits and constant physical activity.

But there are other feeding habits that contribute to weight gain in a more direct way, for instance, providing excessive cow milk, juices, sweet beverages, snacks and candies, along with foods that are high on fat, sugars, salt, and calories leads to excessive weight gain.

Excessive consumption of fast food is also a major problem in this issue. Fast foods are inexpensive and a practical option when there is not enough time to buy ingredients and prepare a homemade meal. However, fast foods have a very high number of calories and a very low nutritional value. The sodas included in those meals, with their huge sizes, also contribute to an excessive sugar and calorie intake.

Low activity level

Kids are not as active as they were a few decades ago. The diversification of entertainment choices could be a reason for that. Watching TV, videogames, smartphones and tablet translate to less time doing sports and physical activity.

Sedentary behavior leads to obesity as the body reserves the food energy that wasn’t used in the day. When children overeat and stay physically inactive, the extra calories they consumed is stored as fat. Inactivity and obesity generate a vicious cycle though, as obesity makes it hard for children to participate on sports or outdoor games due to a poor physical condition and difficulty breathing, not participating on these activities contributes to sedentarism and leads to more obesity.

Prevention

• Encourage healthy eating. Kids eat what is available to them. If the pantry is full of processed foods and snacks, odds are that they will prefer those instead of any other healthy meal. Provide an environment where eating fruits, vegetables and healthy snacks is encouraged.
• Provide opportunities for engaging in physical activity. Enrolling kids to participate in sports and outdoor activities is a great strategy to guarantee they will stay active at least for the time being of the activity. Plan frequent family outings like walks in the park or bicycle rides. One hour a day is all it takes. Make sure you encourage your kids to do frequent exercise, but always as if it were a game or a pleasurable activity, never as an obligation or duty. Plan fun activities that involve moving, jumping, running, climbing… The more fun it is, the more motivated the child will be.
• Avoid using snacks and candy as a reward. Our society tends to use food as a way of socializing on special occasions, and pastries and candy as rewarding treats. Specially with children. In parties, Halloween, and some holidays, hosts give candy-filled party bags to kids. We are used to thinking that childhood is the moment when everyone is supposed to eat candy. But this is not a healthy cultural practice. Substitute candies for healthier snacks, like fruits, vegetables, and nuts. Make sure you talk with your family and friends about the importance of limiting candy, high fat and high sugar pastries, ice cream, and sodas on social gatherings, for the kids’ wellbeing. Make a habit of planning healthier menus and healthier alternatives for these special occasions.
• Prefer homemade meals. Avoid highly processed foods and fast food restaurants. Homemade meals are usually more balanced than restaurant meals. Food portions are also more reasonable at home. Food portions at restaurant tend to be excessively big, which also leads to undesired weight gain as parents encourage their children to eat the whole dish. Remember to always pick the best and healthier ingredients for your home meals.
• Provide a soothing, stress-free environment. Some kids rely on food to calm their stress and nerves. Providing a relaxing atmosphere or avoiding stressful situations eases the anxiety that leads to excessive food seeking. Some kids could also take advantage of meditation, yoga or mindfulness sessions if they deal with frequent anxiety. Dealing with emotions in a healthy way can help them have a better control over their impulses and eating habits.
• Advise them to eat slowly. Engulfing food or chewing poorly can also lead to overeating. Teaching kids how to enjoy food by eating more slowly and chewing thoroughly could also help them eat less. It will make their food last longer and their body will signal satiety more efficiently and in a timelier manner. When people eat way too quickly, their bodies signal satiety when they have already eaten way too much.
• Seek nutritional counselling or guidance. Childhood obesity is a problem that should be properly treated and addressed. Seeking help from a pediatrician and/or nutritionist can really help. A specialist can help you set a special nutritional plan and learn specific recipes to prepare in accordance to the child’s needs. At LIMARP we provide nutritional counselling and fitness guidance as part of our treatments for obesity. If you are interested in knowing more about how to prevent or reverse excessive weight gain, give us a call. We’ll be glad to help.

Contact Us Today

At LIMARP International Center of Excellence for Obesity, located in Tijuana, we offer integral obesity treatments that include a medical, nutritional, psychological, and behavioral approach. If you would like to know more about what you can do to treat or prevent obesity, call us or send us a message today for an online appointment.

References

• [1] World Health Organization, “Obesity and overweight,” Apr. 01, 2020. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight (accessed Nov. 02, 2020).
• [2] National Heart, Lung, and Blood Institute, “Overweight and Obesity.” . https://www.nhlbi.nih.gov/health-topics/overweight-and-obesity (accessed Sep. 03, 2021).
• [3] K. Sahoo, B. Sahoo, A. K. Choudhury, N. Y. Sofi, R. Kumar, and A. S. Bhadoria, “Childhood obesity: causes and consequences,” J. Fam. Med. Prim. Care, vol. 4, no. 2, pp. 187–192, 2015, doi: 10.4103/2249-4863.154628.
• [4] J. Lanigan, L. Tee, and R. Brandreth, “Childhood obesity,” Medicine (Baltimore), vol. 47, no. 3, pp. 190–194, Mar. 2019, doi: 10.1016/j.mpmed.2018.12.007.