5 ways to tackle obesity in kids and why it is a growing concern

More and more children are getting obese these days.

Unlike a few decades back, when children used to spend a lot of time outdoors playing, running or even walking to school, kids these days are more or less limited to the air conditioned confines of their home.

Couple this with junk food, and long screen times, and obesity is a common occurrence. However, obesity in kids can lead to multiple issues later on.

Here are 5 ways to tackle this..

Obesity takes place when a child takes in more calories than they use up through activity and normal body functions.

Several common factors contribute to this imbalance:

Poor eating habits: Eating too much fast food, sugary drinks, snacks high in fat and sugar, and not enough fruits and vegetables.

Lack of physical activity: Many children spend hours on screens (TV, phones, computers) and do not get enough exercise or active play.

Genetics: Some children inherit genes that make them more likely to gain weight.

Environment: The home, school, and community influence a child’s food choices and activity levels. For example, easy access to junk food or unavailability of open playgrounds to play.

Sleep problems: Not getting enough sleep can disrupt hormones that control hunger, leading to overeating.

Obesity in childhood is not just about a better appearance or avoiding bullying at school. It can cause many health problems, such as:

Heart disease: Children with obesity are more likely to develop heart problems as adults. (even as early as their 20s)

Type 2 diabetes: The extra weight can cause insulin resistance, leading to high blood sugar and diabetes.

High blood pressure and cholesterol: These increase the risk of stroke and heart attacks later in life.

Breathing problems: Conditions like sleep apnea are common in obese children.

Joint pain and bone problems: Carrying extra weight stresses bones and joints, even in children.

Mental health issues: Obese children are more likely to suffer from depression, low self-esteem, and social anxiety, that limits their friend circle or result in being looked down upon.

Parents play a key role in helping children develop healthy habits. Here are some practical ways to tackle obesity in kids:

Offer a variety of fruits and vegetables every day to your child. Do not rely too much on frozen and canned food too much. Choose whole grains like brown rice, whole wheat bread, and oats instead of refined grains. Provide lean protein sources such as beans, lentils, tofu, chicken, or fish. Limit sugary drinks like soda, fruit juices with added sugar, and flavored milk. Encourage water, plain milk, or 100% fruit juice instead. Avoid using food as a reward or punishment. Instead, praise children with words and affection. Limit the number of desserts they can have per week. Involve your child in meal planning. Together, look for some healthy, yet tasty recipes.

Children should get at least 60 minutes of moderate to vigorous physical activity every day. This can include walking, running, cycling, dancing, or playing sports.Limit screen time (TV, video games, phones) to no more than an hour per day. Encourage active play instead.Make physical activity a family affair—go for walks, play games, or do exercises together. This sets a positive example and makes exercise fun.

Establish a consistent bedtime and wake-up time to help children get enough sleep. The amount of sleep needed varies by age, but most school-age children require 9-12 hours per night. Good sleep helps regulate hormones that control hunger and energy, reducing the risk of obesity.

Keep healthy snacks like fruits, nuts, and yogurt easily accessible. Avoid buying junk food and sugary snacks for the home. Cook meals at home more often, using fresh ingredients. Encourage children to listen to their bodies and eat only when hungry, stopping when full.

If you want your child to get healthy, you must first practice healthy eating habits yourself. Do not bring in unhealthy/junk food in the house in the first place. Not only that, you should opt for healthy options when eating out, and indulge in junk food only once in a while. This apart, have an honest discussion with your child over the importance of healthy food and why they should lose some weight. Be careful not to berate them, or fat shame them at any point though.