How to Deal with Child Obesity
An overweight or obese child is often the target of bullying or ridicule -- but the dangers go beyond that emotional toll. Obese children are at a higher risk for cardiovascular disease, diabetes, bone and joint problems and a host of psychological problems, reports the Centers for Disease Control and Prevention. The steps toward fixing the problem are the same for kids as they are for adults, which means that you can help your child while taking steps toward better health for your entire family.
Instructions
Get help from your child's doctor. If the doctor was the one to drop the bomb about your child's condition, you may feel embarrassed or resentful about the news. However, the doctor has your child's best interests at heart and may be able to point you toward resources in your community that can help. Encourage as much play time as you can manage. Toddlers need at least 30 minutes of structured active play time every day, as well as one hour of unstructured active play time; preschoolers need one hour of structured and one hour of unstructured play each day. Kids who are older than that need a minimum of one hour of active play time every day and should never be sedentary for more than two hours at a time, recommends the National Association for Sport and Physical Education. Active play can include formal activities like playing on a basketball team, but it doesn't have to -- even playing at the playground will get your child active. Make sure your child is getting enough sleep. People who don't get adequate sleep may experience an increase in appetite, suggests the National Sleep Foundation. Plus, people who are overweight may be more susceptible to sleep apnea, or a change in breathing patterns during sleep, which can lead to disrupted sleep. If you're concerned about this with your child, discuss it with your child's doctor. As a general rule, though, children between 3 and 5 years old should get 11 to 13 hours of sleep a night, and children ages 5 to 12 should get between 10 and 11 hours a night, recommends the National Sleep Foundation. Offer healthy snacks and meals. If your child is used to convenience foods or a regular diet of chips, cookies, pizza or other high-fat, high-calorie foods with little nutritional value, it may take some time to transition to a healthier diet. If you need help, ask your child's doctor to refer you to a nutritionist who can help you plan healthy meals and snacks. Limit your child's screen time. Kids younger than 2 shouldn't be using media devices at all, recommends the American Academy of Pediatrics, and older kids should limit their screen time to one to two hours a day. Limiting their time with media is not only better for their cognitive development, it means they'll spend less time being sedentary. Like all of the changes you're going to have to make, this one might take some time to implement. Try setting a timer to alert your child when his screen time is finished. Better yet, let him know that he has to go out and play before he can watch TV or use the computer. Set a good example by going out with him and playing a game of catch or going on a bike ride with him. Avoid using food as a reward. Don't force your child to finish everything on her plate simply to get dessert; in fact, limit dessert to one or two nights a week, if at all. Instead of offering food-based rewards for doing homework or chores, plan an active adventure together, such as an afternoon at the skating rink or a trip to a local sporting event.
