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Best Tips to Avoid Childhood Obesity

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Children and adolescents are affected by the important medical disease known as childhood obesity. It is especially concerning because childhood obesity often predisposes children to health problems such as diabetes, high blood pressure, and high cholesterol, once thought to be the domain of adults. Also, sadness and low self-esteem in children can result from obesity. Improving your family’s eating and exercise habits is one of the best ways to combat childhood obesity. Obesity in children is treatable and preventable, helping to safeguard your child’s current and future health.

Obesity is frequently associated with a number of chronic diseases. Another dangerous problem that requires rapid intervention is childhood obesity. In every nation of the world, childhood obesity is one of the most important global public health concerns of the 21st century, according to the WHO. Obesity among school-age children and adolescents has increased more than tenfold in just 40 years, from 11 million to 124 million. Childhood obesity can have a severe impact on a child’s physical, emotional, and social well-being if left unchecked.

Here is the list of the best tips to avoid childhood obesity

Inculcate healthier eating habits.

The first place to lay the foundations for good nutrition is at home. A child can have a very good day of dietary intake with careful planning. Include a variety of whole grain foods, vegetables, fruits, and dairy products in your child’s diet, along with low-fat or fat-free milk. They will receive most of the nutrients they need to build their bodies and minds from this.

Sleep well

Prevention of type 2 diabetes, obesity, accidents, poor mental health, and attention and behavior problems depend on getting enough sleep. Did you know that teens ages 13-18 require 8-10 hours of uninterrupted sleep each night and teens ages 6-12 require 9-12 hours? Obesity is related to lack of sleep in part because it can cause us to eat more and do less physical activity. Make sure your kids are active during the day, keep screens out of their beds, and maintain a regular sleep routine even on the weekends to help them sleep better.

Make sure they consume enough water.

Water is vital for human health, as we all well know, and it is crucial to teach this to children as well. It is recommended to drink 8 to 10 glasses of water a day. Give them a water bottle and explain that they should empty it completely four times (depending on the capacity of the water bottle) throughout the day to include this in their regular routine. This would help them establish a habit, but keep in mind that it may take some time and your child may not initially drink the entire bottle during the designated time.

Never let children skip breakfast

This crucial meal jump-starts your metabolism, increases calorie expenditure and prevents you from overeating later in the day. Notice what they are drinking as well. Most young people do not drink as much water as suggested. According to the Academy of Nutrition and Dietetics, children ages 4 to 8 should have seven cups a day, while children ages 9 to 13 should have nine to 10 cups and teens should have 10 to 14 cups a day. Juices, sports drinks, and sodas are not healthy alternatives because they usually contain a lot of sugar. Instead, stick to drinking water or low-fat milk.

Help overweight children

Since most young children’s bodies are still growing and developing, losing weight is usually not a good strategy. Overweight children should not go on diets unless prescribed by a doctor for health reasons. A rigorous diet may not provide the minerals and energy needed for healthy growth and development. The goal for most very young children should be to maintain their current weight as they develop normally in height.

Make the activity a daily practice.

Encourage your child to participate in physical activities throughout the day. In addition to helping your child build strong bones, lower blood pressure, reduce stress, and boost self-esteem, physical activity can help prevent obesity. Children should be naturally active all day until the age of six.

For older children, at least an hour of exercise is beneficial, part of which should include climbing or strength exercises such as push-ups or hanging from a monkey bar. Walk often, take the kids to the playground, have impromptu dance parties, and encourage outdoor play whenever you can. Family time dedicated to exercise should be encouraged. All those who participate prevent their son from being chosen.

Avoid distractions/entertainment during the meal

Children can now frequently eat while using a screen. It is a seriously harmful activity. The child is distracted by looking at a screen, which causes him to consume less or much more than he should. Enjoy the company of your family as you eat together without interruption.

Reduce screen time

Not counting sleep, adults and children spend more than 7 hours a day sitting. Many of these sedentary hours are spent using a phone, tablet, or computer while sitting or lying down, watching TV, or playing video games (also known as screen time).

Among health terms, excessive screen time is linked to poor sleep, weight gain, poor academic performance, and poor mental health in youth. Reducing screen time leaves more time for family activities. The American Academy of Pediatrics recommends developing a family media plan, including tips such as avoiding technology use during meals, charging electronic devices out of bedrooms at night, turning off screens an hour before bedtime, and more.

Maintain a suitable schedule

It would be a good idea to keep your children on a proper schedule because it would ensure that they don’t spend more time than recommended on anything. This means your child would have a more consistent bedtime, healthier sleep patterns, and a plan for the entire day that would include how much time she spends on each activity. Having a regular sleep routine is crucial for everyone, including children. According to research, maintaining a regular sleep routine can help prevent various illnesses.

Be a good role model

According to Dr. Ruff, it is the responsibility of parents to set a good example for their children as leaders of the family. Children will want to do the same things as their parents when they eat a balanced dinner, a healthy snack or choose water instead of soda. Exercise with your children if you want them to be more physically active. Children will rise to the occasion if they see their parents struggling, which will be to the advantage of the whole family.

Eliminate the temptations

Your child is more likely to eat junk food if you have it in the pantry. Children look up to their parents as role models for eating. So, set a good example for your kids by keeping high-calorie, sugar-laden, salty snacks out of the house. Remember that sugary drinks also include calories, so try to limit the amount of soda and juice you buy for your family.

Don’t make your son clean his plate

respect your child’s appetite. It’s okay if they don’t eat everything on their plate. Offer them nutritious snack options like cut-up fruit or popcorn if they say they’re hungry later. Don’t let them skip meals to make room for snacks like cookies and chips. When your child quickly finishes his food, wait about 15 minutes before giving him more. This gives them a chance for their satiety cues to play out so they can decide if they are actually still hungry.

Final words: Best Tips to Avoid Childhood Obesity

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Amy Hinckley
Amy Hinckley
The Dell Inspiron 15 that her father purchased from QVC sparked the beginning of her interest in technology. At Bollyinside, Amy Hinckley is in charge of content editing. Emma's interests outside of working include going for bike rides, playing video games, and watching football when she's not at her laptop.

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