It’s official: Childhood obesity is an epidemic.

Unless you live under a rock, you’ve probably noticed.

Childhood Obesity Facts

• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.⁷
• Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.^8,9
• Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.^5,6,10

Long-term health effects:

• Children and adolescents who are obese are likely to be obese as adults^11-14 and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.⁶ One study showed that children who became obese as early as age 2 were more likely to be obese as adults.¹²
• Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.¹⁵

Strategies to Prevent and Overcome Childhood Obesity:

1. Get rid of EVERY sugared liquid (even the ‘Real’ juices) in the house.

Our bodies are only designed for pure water. This is the most important one, in my opinion.

The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

The second best option next to drinking only water would be green tea which contains many natural anti-oxidants which also benefit their body.

2. Have them ONLY eat carbohydrates that have ONE ingredient and/or contain natural fiber.

Mainly darker veggies, some fruits and unprocessed grains.

Foods that are high in sugar or refined carbohydrates are digested into large amounts of glucose that quickly enter the bloodstream. This causes a rapid rise in blood sugar and often provokes an exaggerated release of the hormone insulin to lower it. When this occurs frequently, the persistent strain put on the pancreas to produce additional insulin can impair the body’s ability to maintain consistent blood sugar levels which can lead to insulin resistance and type 2 diabetes. Left unaddressed, chronically elevated blood sugar, commonly referred to as hyperglycemia, can damage the kidneys, nervous system, cardiovascular system, and retinas, all of which is commonly associated with diabetes.

Sugar is our primary source of energy, and when consumed, it can be converted to glycogen and stored in muscle or the liver for future use. However, many people consume an excessive amount of carbohydrates that significantly exceeds their storage capacity for glycogen, and when this happens, the sugar resulting from carbohydrate digestion is converted to body fat. This is especially the case with fructose which is a significant component of the high fructose corn syrup that is found in many sweetened beverages and processed foods. Because of this potential for sugar and refined carbohydrates to cause weight gain, many of the people who consistently consume the processed foods that contain them are significantly overweight. In addition, these foods have been shown to encourage overeating which further increases their potential to cause weight gain.

3. Have them eating a protein and a fat at every meal.

This will induce optimal growth, brain/body development, and proper nervous functions.

Proteins are the food-type necessary for tissue formation, so the body you see on the outside, your muscle, your skin, your hair and nails, is made up of protein. Amino acids are the basic building blocks of protein, and we need them to build tissues, enzymes, transport communications molecules, you name it: they are like the building blocks of the physical body. You need protein with every meal, something I stress to vegans who think a legume here or there will cut it. NOPE!

Fats are processed more slowly than carbohydrates in the body. These powerhouses provide the most energy per molecule, and so they make excellent food sources for people who have physically demanding work. Fats are also necessary to cushion organs, insulate the nervous system, and produce hormones.

4. Make them chew slower and wait AT LEAST 20+ minutes for second portions.

Their hormonal implications will kick in and make them feel satiated.

Studies show that the slower you eat, or if you lengthen the time between portions, the LESS you’ll eat. It takes your brain anywhere from 10-20 minutes to release leptin, the chemical that says ‘I’m getting full. I’m starting to feel satisfied.’

You can either eat a LOT before that leptin kicks in or a LITTLE by chewing slower or taking your time between plates. Either way, they’ll start to feel satisfied in about 20 minutes.

5. Have them buy their screen time (TV, computer, video games, etc.) with physical activity every day.

I.e., 30 minutes of physical activity outside = 30 minutes of TV.

Explain to them that the level of TV viewing has reached a point of no return and that other activities in life are being neglected. Then tell them that the TV time is going to be regulated from now on. There will be whining, there will be arguing and there will be the typical clever rationalizations that kids are famous for. Stick to your decision – TV time is being axed!

Heck, maybe YOU could spend more time with your kids now..

These strategies are just as valuable and necessary for the parents to follow. Especially if they want their children to succeed!

Remember: You can can’t give, what you don’t have…

DON’T BE A HYPOCRITE.

Your kids are NOT stupid and they will call YOU out on it!

References

1. Ogden CL, Carroll MD, Curtin LR, Lamb MM, Flegal KM. Prevalence of high body mass index in US children and adolescents, 2007–2008. Journal of the American Medical Association 2010;303(3):242–249.
2. National Center for Health Statistics. Health, United States, 2010: With Special Features on Death and Dying. Hyattsville, MD; U.S. Department of Health and Human Services; 2011.
3. National Institutes of Health, National Heart, Lung, and Blood Institute. Disease and Conditions Index: What Are Overweight and Obesity? Bethesda, MD: National Institutes of Health; 2010.
4. Krebs NF, Himes JH, Jacobson D, Nicklas TA, Guilday P, Styne D. Assessment of child and adolescent overweight and obesity. Pediatrics 2007;120:S193–S228.
5. Daniels SR, Arnett DK, Eckel RH, et al. Overweight in children and adolescents: pathophysiology, consequences, prevention, and treatment. Circulation 2005;111;1999–2002.
6. Office of the Surgeon General. The Surgeon General’s Vision for a Healthy and Fit Nation. [pdf 840K]. Rockville, MD, U.S. Department of Health and Human Services; 2010.
7. Freedman DS, Zuguo M, Srinivasan SR, Berenson GS, Dietz WH. Cardiovascular risk factors and excess adiposity among overweight children and adolescents: the Bogalusa Heart Study. Journal of Pediatrics 2007;150(1):12–17.
8. Li C, Ford ES, Zhao G, Mokdad AH. Prevalence of pre-diabetes and its association with clustering of cardiometabolic risk factors and hyperinsulinemia among US adolescents: NHANES 2005–2006.Diabetes Care 2009;32:342–347.
9. CDC. National diabetes fact sheet: national estimates and general information on diabetes and prediabetes in the United States, 2011 [pdf 2.7M]. Atlanta, GA: U.S. Department of Health and Human Services.
10. Dietz WH. Overweight in childhood and adolescence. New England Journal of Medicine 2004;350:855-857.
11. Guo SS, Chumlea WC. Tracking of body mass index in children in relation to overweight in adulthood.American Journal of Clinical Nutrition 1999;70:S145–148.
12. Freedman DS, Kettel L, Serdula MK, Dietz WH, Srinivasan SR, Berenson GS. The relation of childhood BMI to adult adiposity: the Bogalusa Heart Study. Pediatrics2005;115:22–27.
13. Freedman D, Wang J, Thornton JC, et al. Classification of body fatness by body mass index-for-age categories among children. Archives of Pediatric and Adolescent Medicine 2009;163:801–811.
14. Freedman DS, Khan LK, Dietz WH, Srinivasan SA, Berenson GS. Relationship of childhood obesity to coronary heart disease risk factors in adulthood: the Bogalusa Heart Study. Pediatrics 2001;108:712–718.
15. Kushi LH, Byers T, Doyle C, Bandera EV, McCullough M, Gansler T, et al. American Cancer Society guidelines on nutrition and physical activity for cancer prevention: reducing the risk of cancer with healthy food choices and physical activity. CA: A Cancer Journal for Clinicians 2006;56:254–281.