To Combat Childhood Obesity By Following HCG Diet,obesity is a serious problem – one that is rapidly growing in the United States and the United Kingdom. Through physical activities and balancing the calories, overweight and obese children should be able to reduce weight, and maintain it while still developing and growing.
What can happen?
Overweight and obese children will develop many health problems that will affect their emotional, mental and physical health, as well as social development. They also have higher risks of chronic medical conditions such as:
High blood pressure
Type 2 diabetes
Often these children are discriminated because of their weight. They will also experience teasing and bullying from their peers in the playground, which can lead to the heavier child developing depression, isolation and anxiety, along with a lack of self-confidence. They may even stop socializing as much and being active, and eat more – resulting in a vicious cycle.
What can I do to help?
If you are worried about your child’s health and you want to encourage them to be healthier, then there is plenty of guidance to follow.
Exercise – Keeping your child active will burn calories and decrease the body fat. Aerobics, cardio and strength exercises will not only be good for the body, but for the mind as well. Joining groups such as gymnastics, swimming or self-defense can help improve the child’s health under the watchful eye of a qualified instructor.
Nutrition – Involve the child in the weekly food shopping when possible. Teaching them about the different nutritional values of foods should encourage them to make healthy choices in the future. At home, children should help the adult in the kitchen to prepare foods so that they become used to trying new foods too.
Play– Going outside with the child and participating in family activities will definitely burn calories, as well as encouraging the family to bond together. Bike riding, hiking, or walking around in the park will be fun for the child and keep them active. Even simple games such as chase, tag and jump rope can be just as fun and effective in burning calories. Try to aim for 30-60 minutes per day, if possible.
Show yourself as an example– If the child sees us eating healthy and participating in physical activities then it may encourage them to join in. Educating children about activities, exercise and nutrition from an early age would be a great idea because it would help them when they are older to make better life choices.
What should my child eat?
Healthy eating from a young age and maintaining this practice will help the child develop eating habits that are healthy and reduce the need for sugary snack.
Fruit and vegetables are a great start in life, especially from a very young age. Pureeing fruit and vegetables for babies can be beneficial, and mixing them with other fruits and vegetables will more than provide various vitamins and minerals. Combining vegetables with many other healthy options such as whole-wheat pasta or brown rice is a healthy option too.
Limiting or cutting out sugary beverages that are high in fat and calories will benefit the child. Encouraging more water in the diet shall, not only keep them hydrated, but cause the child to feel a little fuller and so shall be less inclined to eat large portions at meal times. Also try adding these drops for weight loss that could make your child eat less. Adding slices of natural fruit or vegetables like cucumber, lemon or lime to the water shall be refreshing.
Low-fat milk or dairy products will contain less sugar, and there are various types of milk to choose from, such as almond, coconut and oat milk. Fruit can be blended in with milk for smoothies, as well as eaten with low or fat free yogurts. Healthy dips can also be made with non-fat Greek yogurt and mixing in chives, chilli, black pepper and garlic powder. Try it for yourself!
Protein should come in the forms of beans, fish, lean meats, lentils and poultry. Homemade soups will be a good source of protein, especially when adding beans, chicken or lentils to vegetables. Involving the child in preparation will teach them, not only a life skill, but how different types of healthy foods can combine to provide nutritional value.
What else should my child learn?
Teach and show your child that physical activity can give them great benefits, and includes:
Anxiety and stress reduces
Blood pressure will decrease
Bones are strengthened
Self-esteem shall increase
Weight can be managed
Overweight and obese children should attempt 30-60 minutes of activities per day, whenever possible. Encourage them to join you, and reduce time that they spend on. Participating in fun group activities like a dance class wold encourage the child to move around more and be more effective in burning fat.
What should I remember?
The most important point to remember is to have fun about teaching the child how to eat healthier and that playing active games can help them in the long-term should they keep it up. Also, remember:
- Be an example to your child and practice what you preach
- Being overweight or obese brings many health problems
- Body shaming may cause child to develop depression or loneliness
- Encourage child to exercise 30-60 minutes per day
- Sign up for a supervised group activity
- Teach the child at home, in the kitchen and supermarket about nutrition
By making, even the smallest change to a child’s dietary habit will benefit and show them that carrying out one or more of these tips shall definitely benefit their health and development in the future.