Childhood obesity is becoming an increasingly urgent problem. How to detect this disease in the early stages? What should I do if it is already progressing? How can you help your child cope with it without putting his health at risk?
Cause and effect
First of all, it is important to determine whether the child is obese. According to existing standards, excess of normal weight by 20-25 % is already considered the first degree of obesity. If a child weighs more than the norm by 26-50 %, this is the second degree of obesity, by 51% and more — the third. Exceeding the norm by 100 % or more indicates the fourth stage of the disease.
Childhood obesity, the causes of which are not too different from adults, is primarily due to an incorrect food system. Fast food in all its forms, harmful fats, dry-boiled snacks, an abundance of high-calorie snacks, artificial food additives-these are the main culprits of strong weight gain in children. The second most common cause of obesity is a sedentary lifestyle. Lack of physical activity leads to the fact that the muscles lose their tone, and the metabolic processes slow down. As a result, the calories obtained from food are not consumed, but accumulate in the form of fat deposits. The third risk factor is the genetic predisposition of parents to excessive fatness and slow metabolism.
Smart strategy
The main thing to remember is that the rational treatment of childhood obesity should be carried out under the supervision of a specialist. Self-medication can only worsen the problem and seriously undermine your child’s health.
It is obvious that proper nutrition in childhood obesity is of fundamental importance. However, the transition to it should be smooth and gradual. At the first stage, it is necessary to establish a clear regime. The optimal model is considered to be a six-dose meal in small portions, including snacks, preferably at the same time. Children can have their last meal at eight o’clock in the evening. At the same time, the most satisfying dishes should be given to them in the morning, and low-calorie foods should be left for the evening. At the second stage, you need to exclude fast carbohydrates from the child’s diet: sweets, bakery and confectionery products, canned foods, sweet drinks, etc. At the same time, it is worth focusing on proteins, that is, low-fat meat, fish and dairy products.
The rejection of harmful products should not be total and abrupt. If the child’s weight is 25-30% higher than normal, some relaxation is possible. And in any case, do not forget that the diet should remain balanced.
Let’s talk in more detail about what foods are especially useful for childhood obesity. Vegetables rich in fiber and pectins will help you quickly get enough, and at the same time stimulate the work of the intestines. Therefore, you can eat fresh vegetables and herbs in unlimited quantities, add them as a side dish to main dishes. The only exception is potatoes, which contain a lot of harmful starch.
Soups on vegetable broths with buckwheat or pearl barley can also be included in the menu. Nutritionists recommend adding 1-2 tsp of bran, previously soaked in warm water. Steamed or slow-cooked meat dishes are also allowed. It can be meatballs, stuffed cabbage rolls or cutlets made from chicken or rabbit. White meat can also be used to prepare first courses. However, with severe obesity, they should be given to children no more than twice a week. Meat can be successfully alternated with lean fish and seafood.
As snacks, use berries and fruits of sour varieties. They are useful to eat both in their pure form, and in the form of fresh juices and light desserts. Dried apricots, prunes, figs, raisins and other dried fruits are no less useful. However, do not let your child get carried away with them beyond measure.
Prevention measures
Among other things, the children’s diet for obesity involves the complete exclusion of certain products. The black list definitely includes smoked meats and sausages, fat cheeses, salty and spicy dishes, and pasta. You will also have to forget about your favorite sweets, chocolate, cakes, ice cream and cookies. To ease the suffering of children, at first you can replace these sweets with marshmallows, marshmallows or marmalade in small quantities. Pay close attention to what your child drinks. Sweet carbonated water and compotes, store-bought juices, cocoa should disappear from your home. And they should be replaced by tea, fresh juices, homemade fruit drinks without sugar.
Prevention of childhood obesity necessarily includes regular physical activity, which is the best way to maintain a normal weight. School physical education lessons are often not enough. Therefore, you can enroll your child in some sports section, for example, volleyball, tennis or swimming. In some cases, it is worth doing physical therapy, as the coach will help you develop an individual program of classes.
Only a comprehensive approach will help to cope with childhood obesity and stop its development. However, it is most reasonable not to allow it at all and to take care of the child’s health in time.