There are a variety of factors that can cause childhood obesity, ranging from hereditary factors, certain diseases, to unhealthy diets. This condition needs to be considered by every parent because obesity in children that are not handled properly can trigger a variety of serious diseases. have fat kid? you need to pay attention to this!
Obesity is a condition characterized by excess weight due to the build-up of fat in the body. Not only adults, but children can also be obese.
What is obesity?
Obesity is an excessive accumulation of fat due to an imbalance of energy intake with energy expenditure for a long time.
Although not your favorite candy, many types of sweets Are Sour Patch Kids Vegan? Eating too much can cause emotional instability in children. You should know it.
What causes obesity?
Based on who, limiting the portion of children’s meals can help lower the risk of obesity. This happens because a person usually tends to eat more than necessary when the portion of the meal served is quite large.
Consumption of Processed Foods
Consumption of sweets and processed foods and drinks such as packaged fruit juices, chocolate milk, sauces, bread, cheese, and so on can be a cause of obesity in children. These foods and beverages contain a lot of calories with no nutritional value at all so they should be avoided.
Lack of Healthy Fats
Eating foods with healthy fat content can lower a person’s risk of obesity. This happens because foods such as avocado, yogurt, coconut oil, and so on are complex foods that contain essential nutrients for the body.
Lack of Motion
Obesity does not appear instantaneously but occurs gradually. When a child lacks movement, the energy in his body is not balanced because the calories available can not be burned. This build-up of calories in the body leads to the appearance of obesity.
Being separated from parents as a child can cause anxiety and stress problems in children. This feeling then encourages the child to eat more to maintain their calm which eventually leads to obesity.
When a child’s hormones are not balanced, then there may be this obesity problem. Changes or problems with digestive hormones can affect signals in the body that state that you are full. This can lead to the child becoming mostly fed and eventually naturally obese.
Why can impaired metabolic processes trigger obesity?
Your metabolism can indeed affect your weight.
This can occur because of the determination of the body’s metabolism, how much food is consumed and converted into energy. If the energy burned by the body amounts to less than the energy that comes in, of course, you will experience weight gain. Unused energy will be stored by the body into fat.
Your body needs energy, even when you sleep or don’t do anything. This energy serves as a fuel for bodily functions, such as for breathing, blood circulation, and repair of body cells. The amount of energy used for basic functions of the body is known as basal energy level (basal metabolic rate).
Several factors affect basal energy levels and metabolism, namely:
The more muscle tissue you’ve got, the more energy you need, so your metabolism will run faster. Muscles need more energy to function than fat.
Obese people tend to need more calories, even when the body is resting.
obese people usually have larger internal organs when compared to others. So, overweight people will be more likely to have a faster metabolic rate.
Women have more fat and less muscle mass than men. So, men will burn more calories.
The older the age, the less muscle mass, so the metabolism will run slower and the calories will be burned more slowly.
it affects the body’s metabolic rate in a person, it can be faster or slower.
Does slow metabolism cause fatness?
When your body’s metabolism is slow, it means that your body is slow in burning the energy you need. So, in the end, you will accumulate more energy and experience weight gain. Slow metabolism may cause you to become obese, but this is very rare. we need to know that a slow metabolism is not the main cause of obesity.
Fat or excess weight gain will occur if the calories that enter your body from food are more than the calories you spend on activities. It’s as simple as that the reason why you can be fat or gain weight. Sometimes, when you eat, you don’t realize how many calories have gone into your body. Plus, you may rarely exercise or you do too much sedentary activity (too much silence and sitting). As a result, you may be surprised when you see your scales.
Why is obesity dangerous?
The danger of obesity of them is to increase the risk of various diseases. Having excess fat in the body, especially in the waist region, increases the risk of serious health problems and is associated with the risk of developing certain types of diseases such as cancer and heart disease.
What is the ideal amount of weight in a child?
Age 1 – 2 years
At this age, the average weight of the child will gain 1.4 – 2.3 kg in a year. Generally, girls have an ideal weight of 8.9 – 11.5 kg. While boys ideally weigh 9.6 – 12.3 kg.
Age 3 – 4 years
Similar to before, children at this age also do not experience significant weight gain. The ideal weight of children at this age normally increases by about 1.5 kg per year. For girls, the ideal weight is 13.9 – 16.1 kg Meanwhile, the boys are 14.3-16.3 kg.
Age 4 – 5 years
At this age, children tend to be agile and like physical activity. Ideally, their weight should gain about 2 kg in 1 year, with girls weighing 16.1 – 18.2 kg and boys being 16.3 – 18.3 kg.
Age 6 – 9 years
Usually, for girls aged 6 years, the weight reaches 20 kg and the boy is 21 kg. Gaining one year, their ideal weight also rose to 23 kg. At the age of 9, girls weighed 26 kg and boys weighed 29 kg.
Age 10 – 12 years
some girls enter puberty at this age. Therefore, their weight tends to be greater compared to boys. Naturally, women produce more fat than men. At that age girls have an ideal weight of 33 kg while boys only 32 kg.
How much weight does obesity say?
Obesity can be diagnosed by medical experts and classified when a person has a body mass index (BMI) of 30 or more. Here’s how to calculate your BMI:
Body Mass Index (BMI) is a way that can be done to determine if your body is too thin, ideal, fat, to obese. The formula that can be used to calculate BMI is to use a metric measurement system, i.e.the total body weight in kg divided by the height in square meters.
BMI = Weight / (Height)2
For example, if you have a height of 175 centimeters and a weight of 90 kilograms, then the calculation becomes like this: Quadratic height that weighs 1.75×1.75 = 3.06. Then, you can divide the weight by the result of square height which means 90/3.06 = 29.4. After getting the number, you can determine which weight you fall into which category.
BMI calculation consists of the following four categories:
- A person is obese if his BMI is the same or above 30.
- When a person’s BMI reaches 25–29.9, they are categorized as overweight.
- The normal BMI or ideal weight is in the range of 18.5–24.9.
- If a person has a BMI below 18.5, then he or she has a below-normal weight.
What diseases can result from obesity?
Heart disease and stroke
Being overweight can cause a person to have high blood pressure and cholesterol. Both make the potential for heart disease and stroke increase.
Type 2 diabetes
Most people with type 2 diabetes are those who are overweight or obese. The risk of type 2 diabetes can be reduced by doing weight loss through a balanced diet, getting enough sleep, and exercising frequently.
Bowel, breast (post-menopausal) cancers, the lining of the uterus, kidneys, and esophagus can occur due to obesity. Some studies show obesity can cause cancers of the gallbladder, ovaries, and pancreas.
The disease is potentially occurring in people who are overweight. However, there is a dilemma. Drastic weight loss can also increase a person’s chances of developing the disease.
This disease is a condition of joints that commonly occur in the knees, hips, or back when the body is often used to carry heavy loads. This extra load puts pressure on the joints and weakens the cartilage that normally protects them.
Sleep apnea is a respiratory problem that is widely associated with being overweight. This condition allows a person to slit very hard and even stop breathing for a while asleep. As a result, a person will feel more sleepy during the day and more likely to develop heart disease and stroke.
Discrimination and incredulousness
Teenagers who have obese bodies tend to have psychological and social problems. experiencing discrimination or bullying from friends around him.
There are many medical reasons to keep the body from getting too fat. To diagnose whether you are overweight or even obese, you can calculate your body age index. If you fall into the category of overweight owners, it is a good idea to consult a doctor.
Can children diet to lose weight?
Diet is interpreted as setting a diet according to health conditions, such as a diet for heart disease, diabetes, and others.
So, diet does not always lead to weight loss. Disease-related diets can be intended to regulate diet and sort out which foods should and should not be eaten.
Diet in obese children is certainly aimed at losing weight while helping to regulate their food intake.
Although it aims to lose weight, the diet for children is different from the diet that adults do.
Children, including in the developmental period aged 6-9 years, are still in the period of growth so it needs a variety of child nutrition.
If the child is on a diet that is required to limit their intake of food, of course, the nutrients can not be fulfilled by the child.
As a result, diet can interfere with the growth and development of the child.
So, the diet for childhood obesity can be done slowly while keeping an eye on food intake to support the child’s physical development.
On the contrary, the diet for children is not in a short time and a large amount. The way the diet achieves the child’s ideal weight and height are also not by limiting the intake of food.
School-age children should still implement a healthy diet with the right diet and exercise regularly.
Diet menu options for schoolchildren
To make the diet efforts of obese schoolchildren in losing weight easier, you need to make a list of daily meals.
The diet menu for school children still allows her to eat her favorite foods. It’s just that you need to sort out the food sources and limit the calories that your little one eats.
Here’s a selection of diet menus for obese schoolchildren:
Whole grain cereals and skimmed milk with fruits
A bowl of whole grains with the addition of liquid skimmed children’s milk and a few pieces of fruit can be a good idea as a children’s breakfast menu.
Whole grain cereals have a high enough fiber content that helps children feel full.
If the child is full, it will certainly decrease his desire to eat snacks and heavy meals outside of mealtimes should be. As a result, the child’s weight can drop and be more awake.
Chicken or meat sautéed soy sauce
Children can still eat chicken and beef. Just make sure you give the meat a portion that doesn’t contain much fat.
Take for example give the school children’s diet menu in the form of chicken breast and lean beef.
Do not worry the child will lack fat intake because chicken and beef themselves already contain fat.
Chicken and beef are also rich in protein. You can process chicken and beef with sautéed and then given additional sweet soy sauce.
A choice of other healthy animal protein and fat sources can be made by making processed fish and eggs.
Spaghetti bolognese with vegetables
The diet menu for the next schoolboy can be by making spaghetti bolognese.
School-age children’s diet menu to lose weight can be served during the main mealtime or as an intercession in the afternoon, of course with different portions.
You can add vegetables such as broccoli and cauliflower to increase your child’s fiber and vitamin intake.
Tofu and vegetable soup
Tofu soup coupled with vegetables can be another diet option for school-age children who are looking to lose weight.
The choice of vegetables can be leeks, mustard, broccoli, carrots, cabbage, corn, and others. You can also add sausage pieces to the soup.
Safe dietary rules for schoolchildren
Applying the right dietary rules is not only able to regulate the child’s food source, but also make the child more accustomed to regulating food intake.
In this way, it is expected that the child’s weight can drop healthily and the child’s health is maintained.
In addition to setting the food menu, try applying the following dietary rules for school-age children:
Provide a variety of food sources
Keep giving children a variety of healthy foods for children, such as:
- Vegetables and fruits
- Milk and dairy products such as cheese and yogurt
- Meat, fish, nuts, tofu, tempeh, and other high protein sources
- Sources of carbohydrates such as brown rice, oats, or whole-grain foods (such as wholemeal bread and cereals)
In addition to adequate needs of carbohydrates, proteins, and healthy fats, also meet the needs of vitamins, minerals, to fiber to avoid constipation. Pieces of fresh fruit can be used as a healthy snack for children in the afternoon.
Limit your intake of added sugars
Limit a schoolboy’s intake of added sugars on the diet by swapping sugary drinks (such as juices and fizzy drinks) for water or low-fat milk.
Also, reduce the number of sweets and sweet foods if your little one likes to eat them. It does not hurt to further limit children to eat instant food and fast food (fast food).
Make sure the child does not miss the mealtime, especially the breakfast.
A healthy breakfast with a source of carbohydrates and protein (such as a piece of wholemeal bread with peanut butter) can make the child feel full.
This prevents the child from overeating at a later time. Even according to the Help Guide, children who have breakfast are at less risk of obesity compared to children who don’t have breakfast.
If the child’s lunchtime is still at school, it is best to bring the child’s school supplies to eat at rest.
Pay attention to the portion of the child’s meal
Not to forbid, but it is better to remind the child when the portion of food is excessive. Try giving a small plate to help limit the portion of children eating.
Conversely, large plates can encourage children to eat more.
Don’t eliminate fat sources, but replace them with healthy fat sources
School-age children who are on a diet still need fat in their daily diet.
However, instead of providing food sources of saturated fats such as fats in meat, high-fat milk, junk food, fried foods, and others should replace with unsaturated fats.
Examples of unsaturated fat source foods that you can provide include avocados, olive oil, nuts, to fish.
Make sure the child is actively moving
Children can easily burn calories with a wide variety of activities. children usually really like various games and activities.
These activities can indirectly make the child active while sweating in a fun way.
Choose from a variety of activities that children like, such as playing bicycles, football, basketball, dancing, and so on.
Besides, you can also invite children to exercise regularly, for example, once a week. Make it easier for children to be actively moving rather than just spending hours sitting in front of the TV and computer.
The diet that should be avoided by obese children are:
- Foods high in trans fat and high in saturated fat.
- Ready meals (junk food) and instant food.
- Foods and beverages are high in calories and sugar.
- Bottled drinks and sodas.
How to Prevent Childhood Obesity
There are several ways to prevent childhood obesity, among others:
- Create a wholesome lifestyle a custom in the household.
- Check the child with a doctor periodically to undergo BMI calculations to detect the risk of obesity, especially if the child appears to be overweight.
- Make sure the child has enough sleep time and quality because lack of sleep can increase the risk of obesity in the child.
- Limit the time to watch television or play games by a maximum of 1 hour per day.
- Avoid storing and purchasing high sodium, sugar, and calorie snacks at home.
- Appreciate the child’s appetite by not forcing him to spend the whole dish.
- Tell the child that you love him unconditionally so that he or she can be open about any issues that can trigger obesity.
The role and pattern of parental care are very influential in overcoming childhood obesity. Although it looks cute and adorable, obese children can experience health problems in the future. Therefore, it is important to accompany the child while undergoing a weight loss program.