Child Obesity
Please note – Any suggestions made in this write up should be discussed with your healthcare provider first.
WHAT IS CHILD OBESITY?
Child obesity is when a child’s weight and body fat is very much over the accepted standard for their height and age.
Child obesity is a complex disease which can lead to a lifetime of medical complications and issues.
Obesity occurs when a child consumes much more calories than they need for growth and development. These extra calories are stored as fat in the body. The excess fat increases the child’s weight and as stated above when this weight is very much over the accepted standard for the child’s height and weight they are considered obese.
WHAT IS BODY MASS INDEX (BMI)?
An individual’s body mass index is a figure that is calculated using their height and weight. This body mass index figure will show whether an individual has a healthy weight.
BMI will also take into account an individual’s age and gender. Therefore if an individual falls within a certain BMI range of figures they are perceived to be healthy.
The NHS website lists which BMI ranges indicate a healthy weight and an obese weight.
If your BMI figure is above 30, then it is considered that you are in the obese range.
If your BMI figure is below 18.5, then it is considered you are underweight.
If your BMI figure is between 25 – 29.9, then it is considered that you are overweight.
If your BMI figure is between 18.5 – 24.9, then it is considered that you are a healthy weight.
LINK TO NHS WEBSITE – WHAT IS BODY MASS INDEX – BMI RANGES
If you would like to calculate your BMI, you can go on the NHS website and do this. Please click the link below.
LINK TO NHS WEBSITE FOR BMI HEALTHY WEIGHT CALCULATOR
WHAT ARE CALORIES?
Calories are a measure of the amount of energy in a certain food or drink. According to health guidelines children need a certain amount of calories every day. If they intake more than the suggested calories they could gain weight unless they are using up (burning) these calories through activity.
Estimated NHS calorie intake for a normally active female child (2011)
- Age 1 years – 717 calories per day
- Age 2 years – 932 calories per day
- Age 3 years – 1076 calories per day
- Age 4 years – 1291 calories per day
- Age 5 years – 1362 calories per day
- Age 7 years – 1530 calories per day
- Age 8 years – 1625 calories per day
- Age 9 years – 1721 calories per day
- Age 10 years – 1936 calories per day
- Age 13 years – 2223 calories per day
- Age 14 years – 2342 calories per day
- Age 15 years – 2390 calories per day
- Age 16 years – 2414 calories per day
- Age 17 years – 2462 calories per day
- Age 18 years – 2462 calories per day
Estimated NHS calorie intake for a normally active male child (2011)
- Age 1 years – 765 calories per day
- Age 2 years – 1004 calories per day
- Age 3 years – 1171 calories per day
- Age 4 years – 1386 calories per day
- Age 5 years – 1482 calories per day
- Age 7 years – 1649 calories per day
- Age 8 years – 1745 calories per day
- Age 9 years – 1840 calories per day
- Age 10 years – 2032 calories per day
- Age 13 years – 2414 calories per day
- Age 14 years – 2629 calories per day
- Age 15 years – 2820 calories per day
- Age 16 years – 2964 calories per day
- Age 17 years – 3083 calories per day
- Age 18 years – 3155 calories per day
LINK TO NHS WEBSITE FOR UNDERSTANDING CALORIES
WHAT CAN CAUSE CHILDHOOD OBESITY?
It seems as if there is a very simple answer to why some children are obese such as over eating or laziness. However, in the majority of cases childhood obesity has many contributing factors and the disease is more complex than it appears. Some contributing factors could be:
1. Genetic factors – There are genes that encourage weight gain. Our genetics can determine whether we are more prone to being obese compared to others. Weight gain and obesity can run in families therefore children of obese parents will often be overweight or obese.
2. Family diet – A family’s eating habits at home has a great impact on children. Processed oven meals for dinner can cause weight gain more than freshly cooked meals with less fat and preservatives. The snacking habits of the family influence weight and health. Snacking on fruit will cause less weight gain than snacking on crisps, chocolate, cakes and sweets.
3. Food offered at school and in educational establishments – The type and quality of the breakfast, lunch and snacks offered at schools and other educational establishments will depend upon the area they are based and the socioeconomic group and community they serve. Schools in poorer areas will offer less healthier foods due to cost than schools in richer areas where there may be a chef who has more money to spend per child on healthy food options.
4. Less time outdoors – Children these days are spending less time in playgrounds and playing outside. More time is spent on social media, on their mobiles, playing computer games and video games. This leads to a decrease in inactivity, burning less calories and an increase in snacking.
5. Limited access to recreational facilities – Another factor why many children do not spend time outdoors is because they may not have access to parks and recreational facilities. Many youth centres have closed and it may be dangerous in some areas to go to parks.
6. The amount of fast food shops where you live and on the way home from school – Poorer areas have more fast food restaurants and shops than richer areas thus encouraging children who live in these areas to eat higher calorie unhealthy foods.
7. Hormone and medical disorders – There are medical issues that can directly result in child obesity.
- An underactive thyroid (hypothyroidism) – your child’s thyroid may not be producing enough hormones that regulate metabolism and energy levels.
- Cushing’s syndrome – this syndrome results in the body producing a lot of the hormone cortisol.
- Prader-Willi syndrome – this rare syndrome is a genetic disorder.
- Unhealthy gut – your child could have an unhealthy gut with the incorrect microorganisms and not the correct healthy ones.
8. Medication – There are certain medications that a child could be taking that make them gain weight. The most notable are antihistamines, oral steroids, antidepressants and anti-seizure medications.
9. Cultural diet – This can influence weight and obesity. There are some cultures whose food has more sugar and fats whereas there are other cultures that consume fresh foods with reduced sugar and fats.
10. Boredom – Children who are bored can often occupy their time eating and without realising they can very quickly put on weight.
11. Asthma and allergies – These two conditions can stop a child doing physical activities leading to weight gain.
12. Low self-esteem – A child with low self-esteem may eat to make themselves feel good. Often they will overeat and eat the wrong foods thus putting in weight.
WHY IS CHILDHOOD OBESITY A PROBLEM?
Childhood obesity is an issue because of the following reasons:
1. Many children who are obese go on to be obese adults with health issues.
2. Obese children are more prone to diseases. They will be more susceptible to diseases such as type 2 diabetes, stroke, osteoarthritis, heart disease, high blood pressure, cancer (bowel, breast and womb) and asthma as they get older
3. Obese children are more likely to experience depression, isolation, bullying, name calling and thus have low self-esteem.
4. They are more likely to have psychological problems.
5. Obese children may suffer from many day to day issues such as back pain, joint aches, breathlessness, and snoring.
HOW CAN YOU HELP YOUR CHILD REDUCE THEIR OBESITY – PART 1?
If your child is obese or overweight and you would like to help them reduce their weight then you are going to have to make some changes in yours and your child’s lifestyle. Before you do make these lifestyle changes please make sure of the following first:
1. Learn as much as you can about obesity – This will allow you to understand your child, how they are thinking, why they are behaving the way they are and what you are dealing with. Your approach will become managed and your reactions fair.
2. Make your aim to focus on your child’s health and not their weight – As you research, start directing your thoughts towards improving your child’s health. This should be your aim. If you focus on improving your child’s health, then your child’s weight will naturally reduce. It will also show your child that you are non-judgemental about their weight and it is their health you care about..
3. Now talk to the professionals and get their help, advice and guidance – Once you’ve done some research, make an appointment with your GP and other healthcare professionals. Please read the section below titled ‘where can you as a parent talk, get help and advice’. They will
- Listen to you and guide you
- They will refer you to others who can help you
- They will support you .
4. Take a few days and make a list of all the changes you feel need to be made – After your research and talking to professionals make a comprehensive list of all the changes you feel would benefit your child’s health and thus make a difference to their weight. Put the list in an order of implementation and action. You can show your list to your GP or healthcare professional and get their approval.
5. Slowly introduce the changes one by one – Please do not overwhelm your child with a sudden change of lifestyle. Introduce one or two changes from the list at a time. Let your child adjust and then add more changes.
6. Explain the changes – Before you introduce the first few changes explain to your child why you are doing what you are doing so that your child feels informed.
7. Be kind as you explain the changes – Your explanations and reasons for making changes should be kind and soft. Instead of saying ‘it’s because you are big’ you can say ‘you would like everyone to be healthy in the house’. Focus on point 3 above. Always make your child feel good about themselves.
8. Be encouraging – Be positive about the changes and encourage your child to embrace the changes.
9. Do not belittle your child – Be patient with your child if they find any of the changes difficult to accept. Also be kind when they relapse.
10. Listen to your child when they complain – Listen intently and quietly to your child when they complain about the changes or when they feel they can’t do it. Let them share their frustrations with you. Once they have, they will feel better and happy that you have listened. Reassure them that you understand and together they will overcome any hurdles they feel that are in the way.
11. Share the changes – Even though the changes are probably for your child or a few members of the family, try to include and involve the whole family. They will benefit too. Do not single your child out with the changes so they feel unsupported. Do it with them. This will give your child confidence.
12. Shower as much love as you can on your child – Show your child love, hug them if they let you, cuddle them if they let you and of course constantly tell them you love them. This is going to be a tough time for them so your support will carry them through.
13. Try and stay positive – You will need to be positive for both you and your child. They may give up, rebel, cheat and lie to you that they are doing what is required of them. Please don’t lose your cool or get angry. Be patient and bring your child round.
14. Lead by example – Children always do as you do, never as you say. Therefore if you are going to ask your children to do something and accept new changes then make sure you show them that you are doing them as well.
HOW CAN YOU HELP YOUR CHILD REDUCE THEIR OBESITY – PART 2?
Once you have understood all the points in part 1 above you can start to make the changes needed to help your child lose weight. As suggested above, please speak to your GP and health advisers about any changes you wish to make and get their approval. They will guide you. Here we are going to list some suggestions that may help you. Adapt these suggestions to your household and discuss them with your GP or healthcare provider and get their approval before you implement them.
1. Start to reduce screen time – Introduce new rules in the house that everyone must reduce screen time as most of it is spent being sitting. Reduce screen time by half an hour a day until the maximum time spent is 2 hours a day unless your child needs more for school.
2. Family activities together – Start family walks after dinner, biking or sunday swimming so that the whole family starts being active. Please cater to what your child likes to do or they can physically do.
3. More walking – Try using the car less and getting the family to walk more. Park further away so there is more walking.
4. Errands – Give your children, in fact all family members more physical errands.
5. Increase physical activity – When you do this ensure you cater to your child. If you can get them to join a gym then do so and slowly let them embrace the exercises suggested for them.
6. Fruit for snacks – Stop bringing crisps, biscuits, chocolates and sweets for snacks in your home. Replace them with fruit and fresh cut vegetables with hummus.
7. Reduce portion size – Do this very slowly so the family does not realise what you are doing but in the long run this will prove fruitful.
8. Add salad to dinner instead of potatoes – This will help reduce the calories and make your meals more healthy.
9. Jug of water at dinner instead of sugary drinks – Place a jug of water on the dinner table instead of bottles of fizzy drinks.
10. No fizzy drinks in the house – Slowly reduce the sugary drinks in the house until you stop buying them. Give everyone a chance to adjust to water until that is all there is to drink.
11. Do not reward with food – Instead of rewarding your children for good behaviour and grades with sweets and fast food, reward them with comics, verbal praise or more time with you.
12. Encourage sleep – Poor sleep can lead to tiredness which can lead to overeating.
13. Reduce the level of oil in your food – Use non-stick pans and air fry food. You can also steam, grill, poach or dry roast food.
14. Try and cook from fresh – If at all possible try and reduce your over ready meals and processed food and make simple easy meals from fresh.
LINK TO NHS WEBSITE FOR HEALTHIER LUNCH BOX RECIPES
LINK TO NHS WEBSITE FOR 5 A DAY
LINK TO NHS WEBSITE FOR WHAT CAN I DO IF MY CHILD IS OVERWEIGHT
LINK TO NHS WEBSITE FOR HEALTHY EATING WHEN TRYING TO LOSE WEIGHT
LINK TO NHS WEBSITE FOR HEALTHY RECIPES
LINK TO NHS WEBSITE FOR WHAT TO FEED YOUNG CHILDREN
LINK TO NHS WEBSITE FOR BABY AND TODDLER MEAL IDEAS
LINK TO NHS WEBSITE FOR SPORTS AND ACTIVITIES
WHERE CAN YOU AS A PARENT TALK, GET HELP AND ADVICE?
You can contact your GP – Please make an appointment with your GP. They will offer advice and guidance and refer you for help in your local area.
You can contact NSPCC – If your child is obese you can contact the NSPCC and speak to them about your concerns. If the child is in danger they will call the police.
LINK TO WEBSITE FOR NSPCC – CONTACT US
You can contact FAMILY LIVES – Family lives was previously known as parentline. You can speak to them about your concerns that your child is obese.
LINK TO WEBSITE FOR FAMILY LIVES – CONTACT US
You can contact SUPPORTLINE – Supportline can provide confidential emotional support over the phone about child obesity. Their helpline number is 01708 765 200. You can also email them.
LINK TO WEBSITE FOR SUPPORTLINE – CONTACT US
You can contact your local authority child services – You can call them directly or look on their website to see if there are any local support groups where you can get support.
LINK TO GOVERNMENT WEBSITE TO FIND YOUR LOCAL AUTHORITY
You can contact other organisations –
LINK TO OUR L.I.P HELP GUIDE TO CONNECT WITH CHARITABLE ORGANISATIONS THAT COULD HELP YOU.
WHERE CAN YOUR CHILD TALK, GET HELP AND ADVICE?
Your child can contact CHILDLINE – If your child is obese and they need to talk to someone, they can call childline.