Don't let obesity steal a child's health (special tutoring period 1480)

Research has shown that overweight and obesity have become a "pandemic" globally. Among them, overweight and obesity in children and adolescents are global public health challenges that cannot be ignored

Research has shown that overweight and obesity have become a "pandemic" globally. Among them, overweight and obesity in children and adolescents are global public health challenges that cannot be ignored.

What are the hazards of overweight and obesity? How to help children manage a healthy weight?

Obesity poses greater risks than imagined

Many parents know that obesity in their children is not conducive to their physical health, such as being prone to fatigue and difficulty participating in normal sports activities. In fact, obesity causes more health problems than we imagine. "Li Qian, the attending physician of Shunyi Women's and Children's Hospital at Beijing Children's Hospital, introduced that multiple surveys and studies have shown that there are over 200 coexisting diseases related to obesity; Obesity in children and adolescents not only affects physical development, but also increases the risk of premature occurrence of chronic diseases such as obesity and cardiovascular and cerebrovascular diseases in adulthood; Obesity can cause a variety of complications, including diabetes and pre diabetes, dyslipidemia, hypertension, non-alcoholic fatty liver disease, polycystic ovary syndrome, obstructive sleep apnea and so on; Overweight and obese children are more likely to experience mental health problems such as decreased self-esteem, depression, and anxiety.

How to determine if a child is obese? For infants and young children under 2 years old, it is recommended to use the "body length and weight" evaluation method as the judgment standard. Compared with other normal children of the same age, gender, and height, children who weigh 85% or more of the same height are considered overweight, and those who weigh more than 97% are considered obese. Children over 2 years old can use their body mass index as the judgment standard.

2. Cultivate children to be the first responsible person for their own health from a young age

Intervention for childhood obesity focuses on early prevention, starting with the formation of a healthy lifestyle and cultivating children to be the first responsible person for their own health from a young age. Children's weight gain is ultimately related to an unhealthy lifestyle of "eating too much and moving too little". Overweight and obese children need to "keep their mouths shut and legs open" just like adults.

Three meals a day should achieve a balanced intake of protein, fat, and carbohydrates; Slow down the pace of eating; Eat regularly and on time, avoiding skipping breakfast and constantly adding meals during the day. In daily diet, it is important to pay attention to the combination of coarse and fine staple foods, as coarse grains can account for one-third of the intake of staple foods; Meat and vegetable pairing, try to choose high-quality and high protein meat; Eat more vegetables per meal and increase dietary fiber intake; Try not to eat high oil, high sugar, and high calorie foods, reduce the intake of sugary foods and avoid sugary beverages, and avoid drinking alcohol; Reduce the intake of high fat and high sodium processed foods; Reduce the consumption of fast food, reduce dining out and ordering takeout meals; Pay attention to the cooking method of food, try not to eat fried food as much as possible, and choose the form of steaming, boiling, or stewing.

In terms of 'stepping up legs', children under 6 years old should engage in at least 180 minutes of physical activity every day, and encourage more outdoor activities (such as walking, playing, running, jumping, etc., preferably distributed throughout the day, more is better); For children and adolescents aged 6 and above, it is recommended to accumulate at least 60 minutes of moderate to high intensity physical activity every day (such as brisk walking, cycling, running, playing ball, skipping rope, swimming, dancing, etc.), and arrange activities to enhance muscle strength and strengthen bone health at least 3 days a week.

3. Helping children lose weight and avoiding being eager to succeed

Many parents are worried when they discover that their children are overweight, and some may use internet celebrity weight loss methods such as light fasting to help their children lose weight quickly, but the results often backfire.

Scientific weight loss cannot be achieved overnight. Parents should not rush to achieve success when helping their children lose weight, and should not let their children go on extreme diets or take weight loss drugs. Extreme dietary restrictions can cause psychological depression in children and sometimes lead to resistance to weight loss. Pursuing a healthy weight is a long-term process. By adjusting your diet reasonably, cooperating with scientific exercise, and persisting a little every day, the effect will gradually manifest.

Source: People's Daily Overseas Edition

Image source: Photography Network

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