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Childhood Obesity: Tips For Making Healthy Changes

by Dr. Emily Kensington

"These Tips Saved My Child's Life!"

As a family therapist, one issue that is increasingly effecting families is childhood obesity. Not only is childhood obesity correlated with a host of medical illnesses and social stigmas, but it is a worsening epidemic that costs families and the economy billions.

That said, here are some tips to tackle the tummy.

Parents Set The Tone: Be A Positive Model

Obesity typically runs in families, and obese children more often than not mirror their parents unhealthy eating habits. Your child lives within your family environment, so the environment must change. Therefore, obesity is a family problem, and it's damaging to focus solely on the overweight child. Mutual support is key.

Keep A Record Of What The Family Eats

As a highly informative baseline survey, keep track of what each family member consumes in an entire week. You may be shocked or horrified, but it's the best starting point to discuss healthy changes.

Plan A New Healthy Family Menu And Activity Schedule

Set new, but realist, goals. Time to get moving! For example, set a time limit on TV viewing, computer use, and video games, and take a vigorous walk every day.

Teach children to understand when they are full. It takes ten minutes for a human stomach to register full, so teach your child to stop eating PRIOR to feeling completely full. Teach them not to eat out of habit such as mindlessly eating chips in front of the TV.

Reward New Healthy Behavior

Not food rewards, but something meaningful to your child. It could be a fun activity, hobby, or toy. Simple praise if often the best reward. Criticism and punishment should be avoided at all costs, as they are not only ineffective, but emotionally damaging.

Mind Your Media Diet

Think about all the media your child uses: television, computer, games, etc. These are all distractions that replace physical activity in your child's daily routine. Placing time limits on them will free up time for a more active lifestyle. TV can use less energy than simply sitting and resting, and we tend to snack on high calorie foods during these inactive times.

Keep Only Healthy Foods In Your Home

Keeping junk food around for other family members, and trying to “police” what your child eats, only promotes sneak eating.

Meal Time Is Family Time

Meal time should be family time; eat slowly, enjoy the food, and don’t watch TV during meals. Studies show that families that do not eat together tend to consume more unhealthy items such as fried foods and soda, and less fruits and veggies than families that share meals.

Be Realistic

It takes time. One doesn't become obese overnight, therefore cannot become trim overnight. Persistence is key.

Last Resort

If all else fails, don't panic. The unhealthy effects of childhood obesity can be tackles in controlled environments such as weight control programs, which typically offer the assistance of dieticians, exercise physiologists, doctors, and psychologists.