How To Increase Kids Weight

What??? Isn’t this a weight LOSS blog? LOL… yes, it is. But I noticed that I’d received a couple of visitors who were looking for information on how to increase kids weight and since this is another child health and nutrition issue, I felt it was worth creating a post to address it. I’m sure even some of you who are looking for solutions for overweight children also have other children who are underweight and need to gain weight… I know my children are like that. My oldest daughter has inherited my characteristic of storing most of her fat around her hips and thighs. My son, however, is so skinny that if he turns sideways he doesn’t cast a shadow! (I know, you can’t fatten a thoroughbred!) Yet they have always eaten the same things.

So how do we solve the issue of how to increase kids weight?

Firstly, we need to understand where calories come from. There are three types of calories based on the sources of carbohydrates, fats and proteins.

The role of carbohydrates in the body

Carbohydrates provide the primary source of fuel to the human body.

* Carbohydrates are converted to glucose then burned to supply immediate energy requirements
* They supply energy to the Central Nervous System which requires glucose to function properly.
* They supply instant energy to the Muscles for physical activity – Fats and proteins are only utilized after being converted to carbs then sugar.
* They free proteins to be used for muscle development rather than an emergency energy source.
* Foods rich in carbohydrates are often rich in dietary fiber (especially whole grains). This fiber is crucial to digestive health and can help prevent many digestive conditions including cancer, diverticulitis and irritable bowel syndrome.

The role of protein in the body

Proteins are essential building blocks for the body and muscles. They perform a variety of functions including:

* Antibodies – Specialized proteins that defend the body from bacteria, viruses and other potentially harmful foreign particles.
* Contractile proteins – Assist with muscle contraction and movement
* Enzymes – proteins which act as catalysts for certain biochemical processes in the body including digestion
* Hormonal proteins – messenger proteins that coordinate certain bodily functions such as the onset of puberty
* Structural proteins – fibrous, stringy proteins that provide support to tendons, ligaments etc. For example. Collagen, elastin and keratin
* Amino acids (storage proteins) – Muscles are predominantly made of the protein building blocks known as amino acids.
* Transport proteins – proteins that carry molecules around the body. E.g. hemoglobin which carries oxygen through the bloodstream to where it is required

The role of fat in the body

While an excess of certain fats is unhealthy, fats fulfill important functions in the body including:

* Fat provides energy during times of famine or when illness causes low appetite or the body is unable to retain food (i.e. vomiting)
* Fat helps insulate the body against extreme cold or heat.
* Certain vital organs require a protective cushion of fat.
* Dietary fat carries and enables absorption of fat-soluble vitamins A, D, E and K.
* Fat supplies essential fatty acids like Omega 6 (linoleic acid) and Omega 3 (alpha-linolenic acid).

As you can see all three sources of calories are vital to the human body. However, there are certain combinations that assist with weight gain.

It’s logical that an underweight person has a metabolism that burns only enough calories to supply their daily energy requirements. This is usually due to one of two factors… (a) They eat barely enough for their level of activity, or (b) Their metabolism is inefficient. Having an inefficient metabolism means that a portion of calories consumed pass unused from the body. Many young people experience this. They can eat whatever they like and they never gain weight. However, this can change. Things happen, like pregnancy in women, that cause metabolism to become more efficient and you suddenly have to be careful of what you eat.

So how does this help us to know how to increase kids weight?

When you examine the functions of different calorie types you’ll see that the most readily absorbed form of calories come from carbohydrates. This is because carbohydrates are closest to the form required by the body for energy. Fats and proteins must be converted to carbohydrates before being utilized for energy requirements. So to increase kids weight, get them to eat more carbohydrates such as breads, pasta, rice, cereals etc. Try to use wholegrain alternatives to provide the dietary fiber required for digestive health.

However, don’t just increase their carbohydrates. Carbohydrates are primarily converted to fat cells. Your child needs more than just fat cells. They also need to increase the muscle content of the body and for this they require protein.

It is possible to increase carbohydrate and protein consumption without increasing overall food consumption. It just requires a little research to reveal food options that are rich in carbohydrates and protein. You can do this at Nutrition data. But here are some foods to start with.

Cereals: Corn flakes, oat bran.
Pasta & rice: couscous, spinach pasta, rice.
Vegetables: Dehydrated mashed potato, leeks, shitake mushrooms, tomato powder, mung beans, fava (broad) beans, dried split peas, kidney beans, lentils, lima beans.
Fruits & nuts: Dried fruits, sunflower seeds, chestnuts.
Dairy: Tofu, Eggs, egg substitute powder, parmesan cheese topping, buttermilk.
Snacks: potato crisps (chips), popcorn, corn cakes, tortillas, pretzels, granola bars.
Meals: Kraft macaroni cheese dinner.
Meats: Fried chicken, beef round steak, bacon, veal leg steak, beef salami, honey roast ham, offal products (liver etc).

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Fighting Obesity In Adolescents – Boys

If you’re unfortunate enough to need help fighting obesity in adolescents, in this case overweight teenage boys, then you may need an appropriate diet plan that will meet the nutritional requirements of the obese teenager in question. While society focuses more on girls having to be skinny and ‘sexy’, the fact is that many teenage boys are also overweight, even athletic teenagers like rugby and baseball players can experience weight issues. Overweight teenage boys can be found anywhere, it’s not just those who live sedentary lifestyles and munch out on junk food that have this problem. It doesn’t matter what cultural background they have, how fit they are or what they eat, overweight teenage boys are found in all walks of life.

Perhaps like many others, you have the incorrect stereotypical opinion that all obese adolescent boys sit in front of the television playing video games for hours on end and fail to get the appropriate exercise needed to maintain healthy body weight. Unfortunately, this isn’t necessarily the case. Even teenage boys who actively participate in sporting events can still be obese.

Finding an appropriate diet plan to fight obesity in adolescents can be very challenging. Even after finding an appropriate exercise plan for particular teenagers, it may not be sufficient. You could resort to alternative methods like diet pills, but that may not necessarily the best way to go as it may interfere with the delicate balance of nutrients required for adolescent growth. Sometimes the solution can be much simpler (and cheaper) than resorting to chemical aid like diet pills. You may find the solution is as straightforward as using several methods in conjunction to help the adolescent drop those excess pounds.

To fight obesity in adolescents you should first ensure that they have a healthy diet. If necessary you can reduce the amount of ready made, packaged foods and substitute extra fruit and vegetables. Keep in mind that teenagers are still growing. This means that they require more energy than you may think. The recommended calorie intake for a 16-18 year old male is 3000… compared to 2800 for an adult male. Of course, at this age your adolescent male is bulking on muscle as well as fat so it’s important that their protein consumption be a little higher than it was when they were younger. These factors make it difficult to determine how many calories are too much. However, with time, patience, and some luck, most people will eventually determine the right balance for their teenager. Keep in mind that you should pay attention to both portion size AND content. Adolescents require a wide variety of nutrients. Vitamin supplements can ensure that your teenager is receiving all the vitamins and nutrients he requires, though it isn’t recommended that you depend entirely on them to the exclusion of a healthy diet.

Remember, to fight obesity in adolescents you should reduce the amount of high calorie and high energy foods while substituting nutrient rich foods like fruit and vegetables to allow your adolescent to fill up on foods that won’t convert to fat so easily. Stay close to nature… give them something in it’s own skin rather than something out of a plastic packet!

After pinpointing an appropriate diet for your teenager, encourage him to engage in some form of exercise that he enjoys to help ensure that he is active. Even if this means playing Wii sportz… there are those who have lost significant amounts of weight based solely upon this type of exercise. If he’s an active participant in sports, and makes healthy changes to his diet, it will help ensure that he starts losing weight. You’ll be amazed how much difference dieting and exercise can make to a teenage boy’s energy and self image. Using diet plans to overcome obesity in adolescents could be the perfect way help your teenager feel better about himself.

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Dietary Effects On Teen Pregnancy

If you have a pregnant teenage daughter you probably want to know about the dietary effects on teen pregnancy. We all know that it is important to have a nutritionally balanced diet, this is even more true during pregnancy. Teenagers have many special dietary needs. Whether your teen is a boy or girl, you understand there are certain things they require more than others. Doubtless, as they have grown, you’ve attempted to provide them with exactly what they need while trying to steer them away from things that make them unhealthy. Like the old adage says, “mother knows best,” This is true not only with regards to understanding that teenagers have special dietary requirements, but also that pregnant women do.

During Pregnancy women require a carefully balanced diet. Without that healthy diet, the risk of birth complications increases exponentially. Even the baby can be put in danger by an inadequate diet. This can be quite traumatic for the mother, especially if she is unaware of the danger that not eating a well balanced diet can put on both herself and her baby. For mothers who don’t realize this before things happen, it is a tragic and devastating blow.

So how can you help your pregnant teenager? As you can imagine, the dietary effects on teen pregnancy are exceedingly important. Not only does the mother need to take care of her own nutritional requirements, but she needs to also consider the nutritional requirements of the growing baby so that she can provide it with the sustenance it requires to grow and be healthy. This is an extremely challenging undertaking, especially for those who may not understand the importance of it. Of course, it is extremely important to both mother and baby.

The best way to help your pregnant teenager is to encourage them to talk to a nutritionist about specific dietary requirements that may be appropriate. This helps to ensure that she receives the correct nutrition that is appropriate for the situation. If in doubt, it is better to play it safe. Nutritionists are specially trained to make certain that people receive the right types of food for their individual circumstance.

Being pregnant as a teenager can be a frightening thing. If a nutritionist or a physician isn’t an option, then you can always search the internet to find diet plans for pregnant teenagers. Encourage your pregnant teen to eat a well balanced diet with appropriate sized portions for both their requirements and the baby’s. If she doesn’t eat enough, she can put both her baby and herself at risk. Pregnancy is extremely tiring, without proper nutrition, this situation can be exacerbated. If you are looking into dietary effects on teen pregnancy, Be certain to double check any information you discover with other sources to ensure it is correct.

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Top Tips For Weight Loss For Teens

Do you need tips for weight loss for teens? Modern society puts tremendous pressure on teenagers to be thin (even to the point of it being unhealthy). Popular teen television programs all feature thin, attractive characters. Even overbearing parents place unnecessary stress on their teens to lose weight, and worse still, is the peer pressure that teenagers face, peers can be incredibly judgmental of a their weight or any other perceived flaw.

Being the high school “fat kid” is a recipe for long-lasting self-esteem issues. There’s no instant solution to this problem. Weight loss is tough, and the added pressures that come with puberty and the teen years only complicates matters even more. Taking advantage of some of these tips can help make the teenage experience less scary for teens who might be overweight.

One of the most crucial tips, especially for young girls, is to make sure that they understand what a healthy person looks like. Many young women on television are dangerously thin. The media portray this as ideal, but in truth, it’s not a healthy lifestyle. Many adolescent girls develop eating disorders trying to look like women they see on TV, and this is a recipe for disaster. Make sure they understand what is and isn’t a healthy weight. You can check their BMI with them at kidshealth.org

Adolescent girls are not the only one who fall victim to eating disorders, it’s a problem for adolescent males too… though perhaps to a lesser extent. It’s common for teenagers to look in the mirror and perceive themselves as ugly and fat, when they’re realy a perfectly healthy young person. If you constantly feel anxious and depressed about your weight or appearance, you should consult a psychologist or school counselor. They can help you improve your self-image and pursue weight loss goals in a healthy way.

Another tip for weight loss for teens is to keep in mind what your body is growing through. During the teen years, your body undergoes tremendous changes that affect your growth. For instance, your body might cycle between bulking up on muscle/fat then switch to a growth spurt in which you gain several inches in height, this makes your weight even out across your frame.

Puberty is a complex time – if you know you’re following healthy diet and exercise habits but aren’t seeing results, you may need to wait until you’ve fully grown into your body.

Regardless of anything else you do, exercise and diet will always be important factors in weight loss. Remember this as you go through school, and think of ways to improve your health. If the school cafeteria only serves greasy, unhealthy foods, discuss with your parents about taking a healthy lunch from home every day. Always participate in gym class, and get involved in extra-curricular sports activities if possible.

One last factor that can be a great asset in weight loss for teens is enlisting the aid of friends and family. In most cases, your family wants to be healthy too, and you can support one another while trying to improve your health. If one of your parents is the primary cook, discuss with them about healthier food options.

And if you want extra exercise you can offer to help your parents with housework or gardening. These things will help you lose weight AND make your parents EXTREMELY pleased with you!

Following these tips for weight loss for teens can make a massive difference for you.

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Discover Safe And Easy Weight Loss For Teens

Does your teen come home from college with tear streaked cheeks because of their weight? Do they rush to their bedroom because they do not want to talk about it? Do you cry with them because you understand and feel their pain? It doesn’t have to be that way for either of you. Read on for more information on simple weight loss for teens.

Recent studies show that teenage obesity has reached epidemic proportions. Most studies indicate that not only do body structure, DNA, diets of fast foods and overeating contribute to the weight issues, but the lack of physical activity by today’s adolescents may be a primary cause. A disturbing fact revealed in these studies is that most adolescents have less than thirty minutes of exercise per 24 hour period.

Parent who don’t practice healthy eating and exercise habits are contributing to tennager’s dangerous exercise habits and obesity. A smart way to help yourself and your offspring to create healthy habits, is to find an exercise program you can both take part in. It does not have to be boring repetitive type of exercise, it could be loaded with fun. However, there’s one thing you must do before starting any exercise program.

If you and your teen are both overweight, you should consult with your family doctor to have a physical checkup before committing to any weight loss or exercise program. This checkup can rule out any underlying health problems which may be causing the weight gain. It will also confirm if you’re each healthy enough to take part in an exercise program to lose weight.

Weight loss for teens doesn’t need to be complicated. You can start off with a walking program. To help make it bearable for your adolescent, permit them to take along their I-pod or other music player. But it’s also a great time for you guys to spend quality time together

It’s a good idea to take this slowly and talk with them concerning things that they’re interested in. Don’t use it as a time to preach at them or they will simply block you out and you will kill whatever interest they have started to build in exercise.

Another fun exercise for the entire family cycling. Remember how much fun you had riding a bike as a child? This exercise is one of the best to form a habit for both you and your children. It does not take long before it becomes a nice habit for both of you.

One of the real advantages from bike riding is that the way it will assist you to shed those extra pounds while building muscle at the same time. In time, both you and your teenager will have more shapely legs and a firmer butt. In addition it elevates your heart rate, which will benefit your body with increased oxygen saturation as well as forcing you to consume extra energy.

Another fun exercise to participate in is swimming. Obviously not everyone has the luxury of a private pool, In which case you can attend a local public swimming pool or gym… or get friendly with someone who has a backyard swimming pool.

You need to face the fact that as a parent, it’s your responsibility to ensure your child’s welfare and overall health. By encouraging them to develop healthy eating and exercise habits now, while they are still young, you are setting them up for life.

Easy weight loss for teens, doesn’t have to be exhausting, nor must it be boring. It simply needs to be done.

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Vitamins For Kids - Making Sure Your Childs Nutritional Needs Are Met

As all parents know, getting children to eat the right kinds of foods to meet their nutritional requirements can be a tremendous challenge. It seems like they only ever want to eat junk because they are so fussy about what they will and won’t eat. It’s enough to make you want to tear your hair out in frustration. I’m sure I’m not the only parent who has ever wondered how to give their child a balanced diet when all they want to eat is sausages and mash!

Thankfully, my daughter is now eight years old and is more adventurous, she loves pumpkin (especially roasted), she’ll eat a few peas, loves baby carrots and broccoli (of all things), plus several types of fruit. But she is still very fussy about a lot of other things… her thing at the moment is ‘I don’t like garlic!’ Althought she loves garlic bread… go figure! When she was in pre-school (kindergarten) she wasn’t allowed to take snack bars, cookies or any type of junk food for snack time. It had to be something healthy like fruit. The only option we had with her was cheese because she wouldn’t eat fruit at that time. It was kind of funny, because her teacher actually told us off for always sending her with a couple of cheese wedges… oh well, at least her calcium needs were being met :)

When you have a child that is fussy about what they will eat it can be extremely difficult to make sure that their nutritional requirements are met. At times like this a vitamin supplement is ideal to supply what their diet lacks.

You can buy vitamins for kids from just about anywhere these days, health food stores, supermarkets, pharmacies etc. My daughter has taken a multi vitamin from Herron chewable Vita minis for several years. Vitamins for kids come in several different types including multi vitamin, vitamin C, Omega 3, calcium… even fiber.

They also come in several different formats. From chewable vitamin tablets (like Herron Vita minis) to products like those from Hero Nutritionals who supply ‘gummi’ vitamins for both adults and children. The vitamins for kids are called Yummi Bears. You know, like Gummi Bears only they’re a vitamin? These are ideal for children who don’t like traditional vitamins because it effectively turns vitamin time into treat time… all kids love their candy and that’s exactly what they think Yummi Bears are… only you will know they’re good for them. Hero Nutritionals even supply Yummi SourZ for kids who like sour candy.

So if you have a child who is a fussy eater, providing them with a children nutritional supplement can be a fantastic way to make sure their nutritional requirements are met thus giving YOU peace of mind while you attempt the introduce them to the types of food that will supply those needs

It should be noted that a children nutritional supplement does not remove the need for a balanced diet. It is still extremely important to introduce nutritionally balanced foods in a way that makes your child willing to eat it.

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How to Increase Your Child’s Fitness Levels Without Stressing them Out!

Being overweight is difficult. Especially for a child. Other kids tease them, tell them they’re fat, and simply don’t understand. Most people just assume an overweight kid is a glutton, that’s not always the case.

There are many causes of obesity in kids, with just a few being mental health issues which in turn may stop kids from exercising or playing with their friends, kidney issues can cause excess weight, and some medications can plow on the weight as well. And these are just a few. Rather than judging, we need to be more mindful of the problem, and find creative ways to help alleviate it.

One way to do this is to exercise as a family. Here are a few ideas:



Cycling: plan a bicycle trip where the whole family goes along. It doesn’t have to be anywhere too far away, and in fact, it’s better to start off with a very short trip. Start off with (say) a ten minute trip, and gradually build on that. After one or two ten minute trips, build it up to fifteen, then twenty minutes and so on.

It’s better to build up over time rather than start off with a long trip where everyone is exhausted and has aching muscles. By building up gradually, there’s less likelihood of this happening.

Perhaps you can find a nice park as your destination when the trip is a little longer. Pack a picnic lunch and carry it in backpacks. That way not only is the trip healthy, it’s also a cheap outing for the entire family.

Walking: this is a great activity, especially if the overweight person is also unwell (which is often the case), or some of the walkers are ‘more mature’. Walking has much less impact on the body than running or jogging, but is very effective.

Like cycling, it’s a good idea to start off with short walks, and build on the distance. It’s much better to take a short walk around the block, than to try for a longer distance on the first effort. When you are confident enough to go further, give it a shot.

Keep in mind failure to complete is a big problem for many overweight children. If they are unable to ‘make the cut’ they’re less likely to try again.

Playing Ball: believe it or not, the simple act of throwing a ball around can have an impact on the fitness of an overweight child. Although relatively low-key, it’s still exercise and will help lift the child’s fitness levels.

Fit Ball: although at first glance it may not seem possible, these unassuming balls can do a lot to help tone and also lift fitness levels. They are a great choice for anyone who is very overweight, because they make the exercise less stressful on the body. Fit Balls are relatively cheap – starting at $20 – but depending on the quality can be much more expensive. They generally come with their own set of exercise sheets.

Each of these exercises will have a low impact on your child’s body, but will contribute to their fitness level.

They are all fun activities, and in many cases, your child won’t even realize they are exercising. Keeping it fun is the key to guiding your child to a more active (and therefore fitter) life.

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How to Help Your Child Develop a Healthy Body Image

Body image is a learned behavior. It’s learned from society, peers and family and it stays with us for life.

The effect of society on body image

The benchmark here is the fashion and entertainment industries. When you see fashion models are they realistically proportioned people? NO!!! The vast majority of them fit an extremely narrow segment of society… those with an hourglass figure. Most female models in particular are size 4-8… despite the average size being 12-14. Keep in mind that these girls are most probably underweight. If we compare ourselves to them, of course we end up feeling like big fat blimps!

It’s important to teach your children that very few people could ever fit this ideal since it is based on the classic hourglass figure and only 5% of people have this figure type. For anyone else to reach these proportions it would be physically impossible, not to mention extremely unhealthy. If your child is in their mid teens it’s probably a good idea to help them identify their own body type to help avoid comparisons. If they DO have an hourglass figure it’s probably best to focus on healthy body size… you might want to calculate their BMI with them. To learn how to do this visit How to calculate BMI

The effect of peers on body image

Children are extremely impressionable and dependent upon the approval of others. So when their peers say they are fat, ugly or whatever, children take it to heart. Of course, children don’t have the maturity to understand what is and isn’t a healthy size. Combine that with the fact that children can be extremely cruel because they haven’t learned to treat others as they want to be treated. These factors mean a child can receive some extremely negative messages about their body at a time when they desperately need positive affirmations.

The effect of family on body image

While most of the blame for body image issues goes to the fashion and entertainment industries, what children see at home can also have a negative impact. For example, when we make negative comments about our body our children hear that and trust our opinion… we’re their parents after all, adults who must therefore be right about these things… NOT!!! Children use our opinions to create their own perceptions of appropriate body size. Thus, the more negative we are, the more negative they learn to be. This relates to any part of the body, whether it be our bottom, thighs, love handles, face, arms, neck, whatever part of our body we don’t like. Unfortunately, children learn from that.

Constantly talking about being ‘on a diet’ or ‘trying to lose weight’ has the same effect. Think of ‘diet’ as a dirty word! Again, children learn from this. All they have is inaccurate perceptions provided by other people. Without educated knowledge of what is and isn’t a healthy body size it can have a very detrimental effect on their body image.

It is important to educate children about their body as they approach those turbulent teenage years when they start to take control of their own lives and truly become an individual. But how do we do this so they will develop a healthy body image?

Here are a few tips:

1. Avoid making negative comments about YOUR body in front of your child, even if you think they’re not around.
2. Switch negative comments to positive by changing the ‘I’m on a diet’ line to ‘I’m being health conscious’ (being on a diet is negative, being health conscious is positive). Don’t mention trying to lose weight especially if you’re only trying to lose a small amount
3. Avoid making negative comments about their body like ‘gosh you’re getting chubby’ because if their peers are making comments you’ll just be reinforcing the negative body image
4. Help your child understand that society has an unrealistic ideal because they focus on only one body type when there are many body types (and show them those body types). Teach them how trying to conform to society’s unrealistic ideal is not only impossibe, but extremely unhealthy when they don’t have that body type.
5. Help your child understand that their peers are just spouting what they see in the fashion and entertainment industry when they make negative comments about one anothers bodies.
6. If they need to lose weight, don’t tell them you’re putting them on a diet, just substitute some healthy options like fruit for high energy, high sugar, high fat content snacks.
7. Most importantly – Make sure you provide positive affirmations about their physical appearance like; you have a good figure, you’re well built, you’re pretty/handsome etc

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What is BMI – How to calculate BMI for Adults and children

In modern society, the most common way for doctors to determine whether a person is overweight is by calculating their BMI. What is BMI I hear you ask?

BMI is the abbreviation of ‘Body Mass Index’. BMI is a measure of an individuals weight compared to their height. It is used to provide an estimate of how much body fat an individual has. It can also indicate what risk factors a person has of suffering from obesity related health issues such as heart disease, stroke, diabetes and high blood pressure.

There are four main levels of interpretation of BMI results in adults, although these can also be split into six:

1) BMI below 16 – Severely underweight
2) BMI of 16-18 – underweight
3) BMI of 18-25 – Healthy weight range
4) BMI of 25-30 – overweight
5) BMI of 30-40 – Obese
6) BMI over 40 – Morbidly Obese

While the calculation of BMI in children is the same as it is for adults, the interpretation is different because children are still growing. BMI results for children are broken down into BMI for Age and BMI for sex. A childs BMI is calculated and compared to other children of the same age and sex and displayed as a percentile. In children, it is possible to have a BMI of 18 and still be classed as obese depending on their age and sex. The breakdown for children is

1) Lowest 5% of BMI – underweight
2) Within 5-85% of BMI – Healthy weight range
3) Within 85-95% of BMI – overweight
4) In top 5% of BMI – Obese

How to calculate BMI.

There are two ways to calculate BMI depending on whether your system of measurement is imperial (pounds and inches) or metric (kilograms and metres):

In the Imperial system of measurement the formula is weight (lb) divided by height (in) divided by height (in) x 703

So if you weigh 198.42lb and are 66.5″ tall then the formula comes out as 198.42 / 66.5 / 66.5 x 703 = BMI of 31.54

By Metric the formula is weight (kg) divided by height (cm) divided by height (cm) x 10,000

So using the same figures converted is 90kg / 168.91 / 168.91 x 10,000 = BMI of 31.54

It should be noted that it is possible to have a high BMI without being overweight because BMI is calculated on overall weight and does not distinguish between the weight of fat or muscle. Therefore, a person who is extremely fit or does weight training can have a high BMI without being overweight. In such cases doctors also use tests such as the skinfold thickness measurement to determine whether a person is carrying unaceptable amounts of fat.

Children with high BMI for their age must also undergo other testing (such as the skinfold thickness measurement) for doctors to determine whether they are in fact overweight. It should be noted that it is unadvisable to put children on low fat diets since they need higher fat intake for growth and development.

So while BMI is not an exact science, it provides a good indication of whether a person is overweight in the majority of cases.

If you believe that yourself or your child may be overweight it is recommended that you consult your family doctor for advice.

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Weight Loss for Children – A Helpful Guide for Parents

Having a healthy lifestyle is necessary to reduce the risks of health problems caused by poor nutrition. Weight loss for children is something we never want to face but may be necessary in these fast paced times when we come to depend more on quick and easy meals. It is crucial that we teach our children an awareness of the importance of having a controlled diet. However, children are naturally stubborn and less attentive to activities that don’t please their interests, after all, they LIKE those high fat, high sugar snacks, a piece of fruit just doesn’t taste as good! Therefore, finding ways to implement a healthy lifestyle to help them reduce weight may take extra effort.

There are many weight loss for children tips that you may want to implement to make it easy for your kids to grasp the necessity to practice healthy eating habits. Moreover, informing them of the effects of unhealthy eating habits will help them be aware of the health problems that obesity can cause. Motivation is the key factor to avoid forcing them to do things they simply don’t want to do. It is better to help them realize that you are teaching them concepts to ensure future well being (both physical and emotional).

Showing them the benefits of practicing a healthy lifestyle is be the best way to teach them to adapt to weight loss for children if they need to lose weight. Being a good example to your children is the most important way for you to teach them to live a healthy lifestyle. In the dietary sense, this can be achieved by ensuring that family meals are healthy and nutritious. Buy less potato chips, cakes and ready made foods and more fruits and vegetables when you do your grocery shopping. Having foods that are high in fats and sugars in your pantry and refrigerator doesn’t help them control their diet. Therefore, you can start your health awareness on the snacks that you provide for your children. You may want to choose fresh fruits, low-fat products and nuts on your groceries to serve as snacks for your children. If your child is currently overweight you may find that eating these snacks will be enough to help them start losing weight.

You should also implement this concept in your meals Just make sure you have filled their plates with healthy foods such as fruits and vegetables and reduce the amount of meat. It is especially important to reduce the number of sausages consumed since one sausage contains 75% fat plus about half the recommended daily intake of cholesterol.

Tip: If you have access to Kangaroo meat it is an excellent substitute for beef. Kangaroo meat is higher in protein, zinc and iron than other meats while being much lower in fats. The small amount of fat contained in kangaroo meat is mostly healthy fat. Kangaroo mince is an excellent choice for spaghetti Bolognese or tacos if you are looking for a low fat option.

Other good meats to include are lean skinless chicken breast (make sure to remove the skin prior to cooking as most of the fat is just under the skin) and lean pork (trim the fat off). These ‘white’ meats are also low in iron however. Fish is also an excellent choice because it is low in cholesterol, most of the cholesterol in fish is good cholesterol and it also contains omega 3 fatty acids which seriously help in the control of cholesterol. Even shellfish can be safely eaten, though shellfish like prawns, scallops, lobsters etc are traditionally high in cholesterol the effect is negated by the increased amount of Omega 3 fatty acid.

Lastly, it’s effective to be constructive when approaching weight loss for children. Instead of forcing them to go on a diet, you can introduce healthy meals and explain the health effects of eating the right food. Being positive about choosing fruits and other healthy foods is also much more advisable rather than warning them about harmful effects of eating junk foods. Children are just like us, when we discuss negatives with them they have the attitude that it wouldn’t happen to them.

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How to Pack a Healthy Lunch for kids

How to pack a healthy lunch for kids is a skill that all parents need to learn. Do you know what your child is eating for lunch? Do they take a packed lunch or do they purchase lunch from the school canteen?

Whatever they have, have you ever considered the nutritional value of what they eat. Children they have no concept of what is a good or bad choice nutritionally until we teach them. They naturally choose what they like rather than what is healthy. Because sugary foods and fried foods are tastier they gravitate toward them without any consideration of whether those foods represent healthy food choices.

If you don’t know how to pack a healthy lunch for kids and supply them with junk food then they learn that it is acceptable to constantly eat unhealthy foods. Of course, in practice, this will lead to health issues. Children must be taught about healthy nutrition and how to make healthy food choices, either through the school or home environment.

It isn’t enough to rely on the school to educate your child about this. You need to be educated about healthy nutrition so you can incorporate the knowledge into family meals and pass those lessons on to your children. After all, children learn more from example than by being told. Discuss what they are eating in school. Explain that while all foods are okay to eat, that they need to balance their food intake in order to supply their body with all the nutrients it requires to function properly. Explain that too many sweet or fatty foods can lead to future weight issues. Help them to see that they can make choices about what they eat. Help them to understand that eating chocolate occasionally isn’t bad but that eating chocolate bars daily may be unwise.

If you want to pack a healthy lunch for kids you need to consider what is included in it! Schools in some countries are banning certain foods from school lunch boxes. No more crisps/chips, chocolate, cake or sweets. If your child’s lunch box contained these items would you know what to replace them with?

Of course, when it comes to how to pack a healthy lunch for kids the biggest problem isn’t what to replace unhealthy food with but getting children to eat what goes in. A sudden change in foods from unhealthy to healthy can be a huge shock. Suddenly they no longer receive the foods they like and must start eating foods that they may be unfamiliar with.

Did you ever watch Jamie Oliver’s ‘School Dinners’ program? When he got the canteen to stop serving junk foods like turkey twizzlers and replace them with healthy foods, an enterprising group of young students mutineed against the whole idea by boycotting the canteen and starting a petition to bring back the junk food. Good for them to demand their rights but sad that they are using it to achieve something that is actually bad for them.

So how can you help them get over this problem? Start by introducing foods into their other meals. Instead of soda try giving children pure fruit juice or water. There are lots of different flavored waters around with no added sugar, buy those and try them out. Many are only 1 or 2 calories for 1 liter bottles. Soda drinks contain so much sugar (at least 5 teaspoons of sugar) and up to 160 calories per can.

Replace white bread with whole-wheat or multi grain bread. If they are fussy about this then try one slice of white and one slice of whole-wheat. Put in a filling that they might enjoy, but be adventurous. Open a tin of tuna and chop a little onion into it. If they don’t like mayonnaise then substitute ketchup to it to bind it together. You could also chop a little tomato or cucumber into this mixture.

Give them chunky vegetables to eat. Tomato, cucumber, carrot sticks, celery etc. Give them a little low fat cream cheese as a dip. Increase their fruit consumption, add a piece of fresh fruit to their lunch box. Or add small packets of dried fruit.

Once you know how to pack a healthy lunch for kids it’s easier to work with school recommendations.

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Building Child Self Esteem

Building child self esteem would have to be one of the most difficult tasks that parents face. First we have to ask ourselves, how is our own self esteem? You see, those who have self esteem issues will have difficulty building self esteem in their children. Being confident in ourselves is the first step in building child self esteem.

This doesn’t mean that if you have low self esteem that your children are doomed to suffer the same issue. Not at all, it simply means that building child self esteem will be more of a challenge for you. The good thing is, you already know at least some of the things that can undermine their confidence in themselves. Therefore, you know some of the pitfalls to avoid.

Life is a cycle in which we learn good and bad lessons from parents and peers. Whatever conclusions we draw from our experiences we pass on to the next generation, and they then pass it on to the next etc. Although it may be tempting to blame school or society for the issues children face, we have to keep in mind that most of the lessons they learn whether good or bad are learnt in the home. Remember the old saying, ‘children learn what they live’.

If we lack self esteem or have weight problems then it shouldn’t be surprising if our children face the same problems. If you watch every thing you eat and make a big deal of it because you’re worried about getting fat or if your self worth is based on how fat you are then don’t be surprised if your children think the same way.

If children think they can only be loved if their body is slim then maybe you need to look at your attitude. Do you comment about how unnattractive fat is? While it’s true that the media portray many narrowly circumscribed images that children aspire to (often inappropriately), it doesn’t help if all the magazine does is reinforce the messages they receive in the home.

Parents must take responsibility for raising their children. If you allow your children to rule the home then don’t be surprised when they don’t respect your authority. If you’ve permitted your children to control you rather than the other way around then they won’t permit you to control them without a fight.

Every child is unique and they need to understand who they are and why they were born. They need to be taught that self worth isn’t dependant on size, weight, or how well they perform academically. They need to understand that they are loved and accepted regardless of their appearance. Children should understand that even if they suffer weight related health issues they are still beautiful, worthwhile people. They need to feel accepted and understand that losing weight is important for their health but has nothing to do with their self worth.

Children hate the words overweight and obese because they don’t understand what the words means but receive the impression from society, peers and sometimes parents that it is ugly and means they are a failure. Name calling will only cause your children to lose self esteem. Teach them positive lessons so they can lose weight without losing self esteem. Encourage them in what they do, they might be good in an area then praise them. But don’t reward them with food. Children are crying out to be loved and many eat to fill that empty void, they want to be loved and accepted and have a good image about themselves.

Building child self esteem doesn’t have to be difficult. Try not to make negative comments about them. That can be easier said than done when they try your patience and you become frustrated and angry. If a child receives a positive message at home it can go a long way towards helping them deal with the negative messages they receive elsewhere.

It is important to evaluate your own self esteem to see what lessons you have taught your children, are they positive or negative? Remember both positive and negative lessons are learned and if they have low self esteem maybe it is because you have low self esteem.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “Building child self esteem” is intended for informational purposes only.

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Making Fun and Healthy Snacks for Kids

Making fun and healthy snacks is a challenge for all parents. Children love snacking and they can be good to encourage fussy eaters, but are they having healthy snacks for kids?

The problem is that many children love to snack on foods that are high in sugar, fat and calories that, whilst nutritionally sound in themselves, are not healthy for them in large quantities. Modern parents are so busy that it is easy to purchase processed snacks from the grocery store. It can be muesli bars, crisps, fruit bars, muffins and single serve packets of cookies etc. Many children go to school with several of these snacks in their lunch box, placed there by well meaning parents who don’t want their children going hungry but who simply do not understand the potential harm that can be caused.

One of the problems for parents is to know what constitutes healthy snacks for kids. Many foods designed for children contain far too much fat and sugar, even when the packaging says they are healthy. It all comes down to moderation. Even foods that are labeled low fat can contain high amounts of sugar. Parents need to learn to read and understand food nutrition labels.

In a report produced in the United Kingdom it showed that children who eat a packet of crisps/chips per day consume 5 liters of cooking oil per year. That is a huge amount of fat. Unfortunately, many children eat more than one packet per day. Some children regularly consume 3 or 4 packets per day. Consider the implications of the calories they are consuming and the potential damage caused by their arteries becoming blocked at a young age.

Children are always hungry when they return home from school. They want to be fed instantly. They don’t want to wait for dinner. They want something to satisfy their hunger immediately. Maybe they open the fridge and grab the closest food, it may be a pie or pastry but most children know where snack foods like crisps and candy bars are kept and these are the foods they grab.

But if you don’t have any in the house and give them an apple instead, the tantrum starts because they want their favorite foods. They are children who have no idea about nutrition so you need to take control. Maybe it does mean removing processed snacks from the pantry. It may take a couple of weeks for them to stop grumbling but in time they will get used to you providing healthy snacks.

So what are some healthy snacks for kids? Here are a few pointers:

• Stay close to nature: Fresh fruits and vegetables make a great snack
• Purchase or prepare a dip for them to have with celery or carrot sticks
• Make a fruit smoothie with fresh fruit, milk or juice and a dollop of low fat yogurt. You can even add an egg for extra protein to satisfy their hunger
• Make your own crisps by using a peeler to create thin slices of potato then lightly spray with extra virgin olive oil spray and bake in the oven, then you control the fat and salt
• Cut up a range of their favorite in season fruit to create a healthy fruit salad, or poke a skewer through fruit chunks to make fruit kebabs
• Always keep a store of fresh fruit in the house
• Make up your own fruit and nut mixes with their favorite things like sultanas, dried apricots, sunflower seeds, pine nuts, peanuts, cashews, almonds etc and leave a bowl on the bench

Doing this will ensure that there are always healthy snacks for kids laying around where kids can grab for them rather than processed snacks that are high in calories, fat and sugar.

Learn to be creative regarding the snacks you allow your children to eat. A good way to look at it is to treat it like you would an allergy. If your child had an allergy to nuts then you would ensure that no nut product was provided for them. Well, do the same with high calorie snacks, treat it as though they have an allergy to excess sugar and fat and provide foods that won’t cause health issues in the future.

As a parent, it is your responsibility to ensure that your children remain fit and healthy and eat balanced meals. Make those unhealthy foods they love an occasional treat. Don’t make a big issue if when they eat unhealthy foods or they may develop emotional issues based upon their physical appearance. You expect them to live for at least 70 years so you want to encourage healthy eating habits early on. Do you really think they will never eat another packet or crisps/chips, chocolate bar, pizza or burger? They will still eat these foods but they need to learn how to eat these foods in moderation and not see them as easy snacks and quick energy fixes.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “Making Fun and Healthy Snacks for Kids” is intended for informational purposes only.

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Health effects of Obesity in Childhood

The health effects of obesity in childhood are as many and varied as they are in adults. Obesity is a growing epidemic in western society, it’s growth throughout the world is reaching pandemic proportions. While obesity is the root cause of many health problems, it’s particularly bad for children since many of the effects of obesity are long term, if not life long. People who are overweight from childhood will suffer the effects of that throughout their lives. It’s estimated that one in three children in western society are overweight. As parents, it’s vital that we understand the potential for long term health effects of obesity in childhood because our child’s future depends on it!

There are several health issues of obesity in childhood. Here is a list of some common, potentially deadly diseases children could face if they don’t maintain a healthy weight:

1. Type II diabetes: Type II diabetes can cause the body to produce insufficient insulin, or cause produced insulin to be incapable of bonding with sugar in the bloodstream which means the body effectively ignores the insulin which causes excess sugar to float around in the blood stream. Type II diabetes also leads to kidney problems, heart, eye and other organ diseases. Type II diabetes used to develop mainly in middle aged adults but the increase in child obesity has made it increasingly common in young people. In addition, being overweight can cause fatty deposits to build up around the pancreas where insulin is produced, this fatty tissue inhibits the passage of insulin into the bloodstream causing the development of type II diabetes. If this occurs, then losing weight will most likely cure the diabetes unless permanent damage to the pancreas has occurred.
2. Gangrene: Being overweight can cause circulatory problems that result in gangrene in the extremities. In time, this tissue death can result in the amputation of toes, feet, legs, fingers, hands etc. This is particularly common in those who suffer from diabetes, however it also occurs in those with no history of diabetes. If you think it’s okay for a child to be seriously overweight, just imagine the impact of having to live with a disability of this type.
3. High blood pressure (hypertension): Overweight children are particularly prone to experiencing elevated blood pressure levels. Hypertension leads to several serious health conditions including stroke, heart attack, and cardiovascular disease.
4. High cholesterol: Long term high cholesterol can lead to a condition called ‘atherosclerosis’ which refers to a buildup of fatty plaque in arterial walls. Over time, this buildup can dramatically reduce blood flow through those arteries. Without oxygen rich blood flowing freely the body can suffer from several extremely dangerous issues including stroke and heart attack.
5. Joint diseases: Carrying excess weight causes wear and tear on the joints. The longer this excess weight is carried the more damage is caused to the joints. If a child is overweight most of their life, it can potentially cause a great deal of pain in their back, legs, ankles and hips later in life caused by joint diseases like arthritis. Similarly, losing weight can dramatically reduce the amount of discomfort caused by arthritis simply because there is less strain upon the joints involved.
6. Heart disease: The symptoms of heart disease tend to appear much earlier in life in those with a long history of obesity. These days, it is not uncommon for this to occur in teenagers.
7. Psychological: In some ways, perhaps the most damaging effect of childhood obesity is psychological. Obesity carries a huge cost to a child’s self esteem and self confidence. Obese children often endure horrendous teasing from their peers. This can have a significant negative impact on their self image that can last their whole life. This can lead to anxiety and depression, make them socially introverted and can cause them to avoid many milestones in life, like school dances, that many take for granted. Ultimately, it can even lead to teen suicide.

Note that this is certainly not a comprehensive list of the health effects of obesity in childhood. These are provided as a guide for you to understand some of the things that may occur.

It’s a very frightening scenario isn’t it? While this news is grim, the good news is that it is never too late to address the health effects of obesity in childhood. Many of these issues can be totally reversed simply by making better lifestyle choices. Initially, it will be up to the parents to make these lifestyle choices on behalf of the child. Eventually, the child will be able to make similar healthy lifestyle choices for themselves. Making healthy lifestyle choices is as simple as eating a more nutritious diet and getting more exercise. This can have a huge difference on the weight of a child. Not to mention the huge improvement in their self esteem as they overcome the health effects of obesity in childhood.

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How to Avoid Health Effects of Obesity in Childhood

As parents in a fast food society, we all need to know how to avoid the health effects of obesity in childhood. We all want what’s best for our children, we want them to live long, healthy lives. It would have to be most parents worst nightmare to outlive their children after all. The problem is that in this fast food society, an increasing number of children will experience lifelong health issues related to obesity. The health effects of obesity in childhood have become a growing concern in many developed nations where childhood obesity is estimated to effect as much as 33% of children in some places.

The longer someone is overweight the more likely they are to experience obesity related health issues so if they are overweight from childhood then they will be younger when they develop obesity related diseases. Everything from heart disease and diabetes to psychological issues like depression and anxiety. For more information on specific obesity related diseases read this post on the Health Effects of Obesity in Childhood.

There is hope however. Children have a huge learning capacity to learn to healthy food and exercise choices, but it has to begin with parents. Did you know that it only takes an average of 21 days to change a habit, that’s how long it will take a child to learn healthy eating habits. It’s important to remember that even our favorite foods are mostly habitual and that it is possible to retrain ourselves, at least to a degree. While your child may never like spinach, with time they may find that apples or sultanas will satisfy their craving for sweet foods just as effectively as ice cream used to.

Here are a couple of things that you can begin with today that will help retrain your children with regard to their eating and exercise habits:

1. Lead by example, don’t just tell them. Telling a child to do something you don’t do yourself is a sure fire way to end up looking like a hypocrite in their eyes. It’s like telling them that smoking is unhealthy while we are chain smoking ourselves. While it can be difficult to lead by example, it’s something we need to do. It’s not sufficient to tell a child they need more exercise or that they can’t eat fast food several times a week, it’s up to you to start preparing healthier meals and prove to your children that you don’t expect them to do anything you’re not willing to do yourself.
2. Set aside and half an hour everyday (or an hour every second day) to spend time together getting some exercise. Make it something fun. Take the dog for a walk, go to your local park and fly a kite, go for a family bike ride. If the kids like game consoles play one of those active games like Wii Sports. If they like dancing then get a Zumba kit. These activities will teach your child that exercise can be fun and you will have the added benefit of spending more time together and improving your own fitness.
3. Reduce the amount of high energy, high fat foods you store in the house. When you go grocery shopping load up on healthy snacks such as fruits, vegetables, low fat popcorn, nuts, raisins, etc. You probably need to retrain yourself as well as your children.

Following these tips will not only help our children but we will also benefit from them ourselves. We all want our children to live long and healthy lives so it is important that we commit to assisting them to exchange bad eating and excercise habits with good ones in order to avoid the potentially serious health effects of obesity in childhood.

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Encouraging Healthy Eating and Exercise Habits in Children

In modern society it is estimated that one in three children is currently overweight. The statistic for adults is closer to one in two (50%), for this reason it’s crucially important that parents be proactive in dealing with childhood obesity in order to bring this disturbing trend under control so this generation does not become the first in hundreds of years to have shorter lifespans than their parents.

We all understand that there are several factors which have contributed to this dramatic increase in childhood obesity:

1. We have busier lifestyles and therefore have less time to prepare nutritious, home made meals so more processed and fast food is consumed. It seems odd that with all the advances in technology that are supposed to make life easier we are busier than ever. This phenomena is easily explained however. The fact is that the technologies cost money so we are all working longer hours etc in order to afford the technologies so in fact it doesn’t make life easier at all, just increases our need for a greater income.
2. Then of course we also tend to engage in less physical activity. It’s not as safe for children to play outside as it was 30 years ago when I was growing up. Combine that with the invention of gaming consoles and computers and children spend so much time on those pursuits. Thankfully, the giant gaming companies have started listening to parents and doctors concerns about the lack of activity in children and have begun developing console games that require movement like Wii sports etc.

While recognizing the causes is relatively simple, it’s not always so simple to create a solution.

Here are a couple of things you can do to help your children lose weight or lead a healthier lifestyle to avoid becoming overweight in the first place:

• Lead by example. Provide your children with an example of healthy eating and excercise habits. Let them see you enjoying these things, don’t make it look like a chore. Encourage them to come when you take the dog for a walk. A couple of times a week after work or school, rather than vegetating in front of the t.v., go for a swim, bike ride, kick a football, shoot some hoops or fly a kite. Arrange weekly family activities like bike rides, picnics in the park, ten pin bowling etc. The point is that if we foster a love of healthy food and outdoor activities our children are more likely to carry that outlook with them into adulthood, thus avoiding obesity in the first place.
• If your child is already showing signs of being overweight there are a several things you can do to turn the tide. To start with, take them to your family physician for a complete checkup (the doctor can also offer advice on how to help them eat better). Then work with your child to lose weight, because if your child is overweight there is a good chance that you are also. Just as in step one, spend quality time together engaging in a wide range of fun activities. It’s vitally important that you don’t make this seem boring or a bore. Have fun with them but don’t lie to them about their weight (don’t tell them it’s ok to be fat because they have grandma’s hips) but don’t make them feel bad about themselves either. Let them know they are beautiful and worthwhile regardless of their weight and abilities. Just handle it logically and teach them the changes they need to make when it comes to what they should eat, and how much, as what they do for recreation.

When it comes to helping obese children develop healthy eating and exercise habits it’s all about making permanent changes to their outlook on food and exercise. Try to refrain from focusing on weight loss, focus on living a healthier lifestyle instead. Doing this will make your child less likely to feel negative about themselves and more likely to enjoy the time spent with family engaging in fun activities. Again, it can’t be stressed enough, DON’T FOCUS ON ‘WEIGHT LOSS’, FOCUS ON EATING PROPERLY AND BEING ACTIVE. If you make a big deal about their weight then they may develop self esteem issues. Focus on healthy living and your kids will learn great, healthy eating and exercise habits without feeling negative about themselves!

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Obese Teenagers Can Be Helped

When it comes to being overweight, obese teenagers suffer more than others. Do you remember how tough your teenage years were? Strange and confusing changes to your body, the pressures of high school and college, peer pressure to experiment with sex, drugs etc. Add the stress of being overweight to that and you can guarantee that no parent would want their child to have to cope with being an obese teenager as well.

There are many factors that contribute to creating obese teenagers. Game consoles, computers and internet encourage a more sedentary lifestyle. Parents work longer hour and rely much more on fast or processed foods that are high in fat, sugar and calories.

Most people are also aware of the health risks associated with obesity. The younger you are when you become overweight, the longer you carry that excess weight, the higher your risk of suffering serious health issues later in life… and don’t be fooled into thinking it will be much later either. Many obese teenagers start experiencing serious health issues well before the age of thirty.

Some of the most common obesity related health issues are heart disease, high blood pressure, high cholesterol, diabetes, low self esteem, eating disorders like bulimia or anorexia and depression.

The good news is that there are ways to help obese teenagers improve their fitness and learn to make healthy lifestyle choices.

There are many weight loss programs that provide pre-packaged foods, some of which are even available at the grocery store like weight watchers frozen meals and ‘Lean Cuisine’ meals. These type of meals can be helpful for busy families who don’t have time to prepare and eat a healthy dinner every night. Nutritionally, these meals are much better than fast food and they’re generally cheaper too. Your doctor can also help you find a nutritious food plan for the whole family.

Another extremely important thing is to replace high fat, sugar and calorie content snacks like snack bars, cakes, cookies, candy, sweets etc with healthy options like fresh fruit and vegetables, add a tasty dipping sauce for them to dip some celery or carrot sticks into to make it more interesting. You would be surprised how much of their daily calorie intake actually comes from snack foods and if they’re constantly eating potato crisps then their calorie consumption could be well over what they require.

What do your obese teenagers drink? Do they drink cordial, juice, soda? Or do they drink water? Remember that drinks provide calories too. One glass of fruit juice is equivalent to around two serves of fruit and a can of non-diet soda can contain as much as 160 calories. Drink four cans of soda per day and there’s an additional 640 calories added to their calorie consumption. OUCH!!! That’s about 25% of their daily energy requirement!

Obese teenagers should also be encouraged to exercise more. This could be as simple as taking the dog for a walk everyday as part of their chores. Alternatively you could get them up ten minutes earlier and get them to walk to school instead of being driven. If they’re hooked on game consoles then thankfully gaming companies are rising to the challenge of getting people moving by creating games that encourage exercise. Have a Wii?? Get Wii Sports. Play Wii bowling, tennis or running with your teenager, it all burns calories. If they like to dance then invest in a Zumba Fit program (or enroll them in Zumba classes). You don’t need a gym membership or gym equipment. You don’t need personal trainers to work with your teenager. And don’t forget, group activities are always more fun so workout with them. That way you both benefit from the extra exercise.

The best way to teach a teenager healthy habits is to lead by example. Provide healthy foods and cut down on the amount of unhealthy food in the house. Show them that exercise isn’t just hard work, it can be fun and fulfilling too. Let them know that they can get in shape and feel better about themselves.

Teenagers don’t generally confide in parents when they are being bullied at school, but if your teen is overweight, it’s a safe bet that they are enduring harassment from their peers. Even if they won’t admit it. If you introduce changes that will help them lose weight, become fitter, and look better that may well be all the motivation they require to continue to make changes. It’s all about learning healthy eating and exercise habits. No need to make complicate matters more than necessary. Keep it simple and you can help your obese teenagers.

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Children and Exercise

These days, the idea of exercise for children seems like an alien concept. Many modern children seem to be couch potatoes in front of the TV or playing games on the computer or game console. The only part of their body that gets a workout is their thumbs on the game pad. Family life is another thing that is virtually non-existent. Children are focussed on their own electronic pursuits to the exclusion of all else while Dad and mum are out working long hours in order to afford the lifestyle and gadgets that are SUPPOSED to make life easier (ironic isn’t it!).

Thirty years ago this wasn’t the case, there were no game consoles or computers and television didn’t have the range of channels and programs aimed at children and teenagers. With the lack of indoor activities available children spent much of their time outdoors (weather permitting), riding bicycles, scooters, playing chasey with the neighbours kids, building cubby houses etc. Children also tended to walk to school rather than being driven.

Life has changed dramatically, in many areas it is unsafe for children to run around the way they could a generation ago. Circumstances have not encouraged children to exercise and because of this, exercise for children is becoming a lost art.

Outdoor activities have become ‘uncool’ (or ‘so ghey’ as teenagers say these days). As far as teenagers are concerned, everybody who is anybody has a Nintendo DSi and a latest model XBOX, Playstation or Wii as well as an iPod and a cell/mobile phone (preferably an iPhone). They don’t want to exercise, and frequently don’t want the company of others including their family.

Exercise is an essential part of a healthy life. It’s not enough for them to participate in physical education or sport at school. Parents need to teach their children the importance of exercise.

Is there a sport the whole family can enjoy? There are plenty of things you can do to encourage exercise for children like:

• Arrange a family outing once a week and ride bikes, have a picnic and soccer game in the park or just shoot a few hoops.
• Take the dog for a walk together
• Like dancing? Get into Zumba Fit. Tremendous aerobic exercise and fantastic fun! You can do it at the gym in group classes or if you’re too self conscious buy the home kit.
• Go swimming once a week
• If they like computer games challenge them to a race on Wii sports
• For younger children there are many games that connect to the tv and they can stand on the board attached to the tv and go through the motions of snow boarding or whatever.

Swimming is a fantastic sport, low impact on the joints but extremely effective. Have you ever noticed how tired your muscles are when you climb out of the pool? They shake like jelly if you’re not used to it. Of course, your child may need to learn to swim. Go to the pool together and spend the time swimming rather than standing around, as that won’t achieve anything.

As parents we have a responsibility to teach our children. You can make sure that your children can pass on the importance of physical activity to the next generation rather than exercise for children being a forgotten art for future generations.

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Teenage Obesity Statistics – The Epidemic Destroying our Children

Teenage obesity statistics are on the rise. According to information collected by the National Center for Health Statistics, since about 1995, a dramatic increase in obesity in Americans has been seen, affecting those of all ages,

In 1980, approximately 5% of children from 6-19 years of age were overweight. That figure was 15% in the year 2000 (almost 9 million children). This number continues to grow at an alarming rate. The information also indicated that a further 15% of children between the ages of 6 and 19 were at risk of becoming overweight.

Obesity is defined as being around 20% heavier than their ideal body weight because of the accumulation of fat. Those whose weight is 1-19% above what is considered their ideal range, are defined as being overweight. Obesity is becoming increasingly common among teenagers.

Although teenagers have less weight related health issues compared to adults, overweight teens are much more likely to remain overweight as adults and will potentially develop weight related health issues at a much earlier age. Overweight teens, like overweight adults, are at risk from several serious health issues including:

1. Heart Disease
2. Diabetes
3. High Blood Pressure
4. Strokes
5. Certain Cancers (rectal/bowel cancer)

Obese people tend to have a shorter life expectancy compared to those who have a healthy weight for their body size. Obese teenagers find that they are not only physically unfit, but their psychological health is also affected. Being overweight or obese as a teenager often leads to serious self esteem issues and depression, which in turn may cause them stress and in some cases, may develop into serious mental illness.

It is no surprise that a study whose details were released in May 2004 suggested that overweight children are more likely to be bullied than children who are a normal weight. Unfortunately, they may not only be the victims of bullying, they may become bullies themselves. The reason for this is that some children respond to bullying by becoming aggressive themselves. When they realize that this gives them power over others they may choose to exercise that power over others who are weaker than themselves. In a sense it is a cry for help because they feel so unable to control whatever is causing them to be bullied in the first place (in this case, their weight).

The development of personality and body image is crucially important goal for every teenager.

There are many causes of obesity which center around the concept of balance, the balance between the calories they obtain from food and the energy they expend (how effective their metabolism is, and how much exercise they receive). Often when teens are overweight, it is because there are problems with the nutritional value of their diet or the amount of exercise they receive. Alternatively, it may be familial, physiological or psychological.

Dietary issues

Gone are the days when fathers worked and mothers stayed home with the children. These days, most families require two full time incomes to make ends meet. Because of this, we rely heavily on fast foods and processed foods. Unfortunately, these meals tend to be much higher in fat, sugar and calories than non-processed varieties. Combine this with all the snack foods available and we face the prospect of excessive calorie consumption which leads to teenage weight gain.

Exercise issues

On average, children in developed nations spend several hours per day watching television or on a computer. Compare this to a generation ago, when this time would most likely have been spent running around outside. Because of this lack of exercise, many teens and children are now overweight. They expend insufficient energy, and frequently eat high calorie snacks while watching TV or playing on the computer. According to US statistics, about 33% of elementary school children receive some form of physical education, and less than 20% take part in exercise programs after school.

Family issues

Children and teens of overweight parents are more at risk of becoming overweight themselves. In some cases, this can be caused by powerful genetic factors, but most times it is because they are modeling their eating and exercise habits on their parents eating and exercise habits. Even though it may seem that your teenagers pay no attention to anything you say or do, you are in fact an extremely powerful role model for them, potentially even more powerful than their peers. If you have bad eating and exercise habits then it is likely they will also.

Physiological issues

Recently, information has indicated that genetics can influence weight in children and teenagers. Scientists discovered that some children born to overweight mothers were less active, and often gained more weight by the age of 3 months compared to children born to mothers within a healthy BMI range. The conclusion was that this suggests a possible instinctive drive to conserve energy in some people. There are also health conditions that cause obesity. Some glandular diseases (like Cushing’s disease) affecting the pituitary or thyroid gland can result in obesity. The pituitary gland is effectively the control center for our metabolism.

Psychological issues

For many overweight teens, their physical well being is the least of their problems. The psychological effects of their obesity can have much more damaging and far reaching effects. They are tormented and abused by peers at school and in the local community. For many, it is not just others opinions that are upsetting, but their own self image. Many teenagers (especially girls) are clinically depressed because they are obsessed with their weight. Media images don’t help either, every model and actress you see is generally stick thin to the point of being unhealthy.

Recent studies indicate just how much pressure is faced by obese teenagers. One such survey reveals that obese teenagers rate their quality of life as low as that of young cancer patients undergoing chemotherapy. There are other studies which have been carried out that report increased rates of depression, low self esteem and physical and emotional isolation from their peers, which in some cases results in behavioral problems. These teenagers are less likely to apply or be accepted into higher education (college) or to get married, and are more likely to be affected by poverty as adults. What is worse is that many overweight teens will not only be mistreated by others but are excessively hard on themselves.

When you combine the psychological cost of obesity with the risk of diseases such as cardiovascular, orthopedic, gastrointestinal, respiratory, hormonal, neurological and metabolic diseases (diabetes) it can make you realize just how serious an issue teenage obesity statistics are.

Thankfully, there are now weight loss programs available for teenagers which are community based, and combine psychological therapy with behavior change therapy in order to improve teenagers self esteem and physical health.

All guardians of teenagers need to educate themselves about teenage obesity, and must act quickly when children show signs of it if current teenage obesity statistics are to be stopped from spiralling out of control.

source : weightlosstips4kids

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Helping Overweight Teens Lose Weight

Approximately 15% of children between the ages of 6 and 19 are either overweight or obese (this is a 300% increase since 1970). There are now more than 9 million young people who are at risk of suffering a reduced quality of life due to high blood pressure, high cholesterol levels or Type 2 Diabetes. On top of this they have negative self images of themselves, which will continue as they mature and could potentially cause psychological issues.

Studies have indicated that a six year old child who is obese has a 50% chance of being obese as an adult. If one or both of the child’s parents are overweight, the chances increase to 80%. These are very serious and alarming statistics for parents with overweight children.

Thankfully, there is good news, change is possible with help of adults in their lives. As parents, teachers and mentors we can teach them healthier behaviors in relation to both their eating and exercise habits to help them to lose weight.

By helping them learn to make healthy food choices, and increasing the amount of exercise they receive, it will only produce positive results.

However, it should be stressed that official dieting, and especially dramatically reducing your teenagers calorie consumption, should only be attempted under strict medical supervision from a professional medical professional such as a physician or nutritionist. Think of the word ‘diet’ as a dirty word as this word has very negative connotations for many people and you certainly don’t want that to be the case for your teenager. Instead, change the focus to ‘healthy living’. Some pediatricians believe that rather than making a child lose weight, it is better to stop them from gaining weight (i.e. hold their weight steady) until their weight an height reach healthy proportions. This involves cutting their calorie intake a little bit rather than a lot which forces their body to use excess adipose tissue (fat) for their physical growth.

The following steps will help facilitate healthier eating habits and increase the amount of exercise they receive.

1. Assessing the Health of Your Child and whether they are overweight

Before making personal or environmental changes in a teenagers life, take some time to examine their home life. Do you allow them to lead a sedentary life, do you have generous stores of high calorie junk and snack foods in the pantry giving them the opportunity to over eat all the time? If you do, then it is important to gradually change these areas of their life.

First, observe how many hours they spend either TV, or at their computer. Teenagers can spend 24 hours per week or more watching TV. Log the time they spend on these activities, and try to reduce this by half by introducing rules about what time they are allowed to do these things, say 7-9pm at night they can watch tv or use the computer.

At mealtime, is it a family meal around the dining table, or are most meals TV/computer dinners? If so, make a family rule that all food (including snacks) be eaten in the kitchen or dining room at a table. This small change is proven to significantly reduce over eating in a household…simply because people don’t want to leave what they are doing to eat so they wait longer.

Next, examine the contents of your fridge and pantry. Which foods do you reach for when you have a snack attack? Are they high in fat, sugar and calories or low in nutritional value? Try cutting back on purchasing these item and substitute them with healthier alternatives, such as fresh fruit and vegetables!

2. Do NOT Shame your Child into Losing Weight

Neither adults nor children should be shamed into losing weight, overweight teenagers know they weigh too much. What a teenager doesn’t know, is how to achieve a normal weight and increase their self esteem. It is important for a teenager to know that their parents love them unconditionally, whether they are fat, skinny or average. Note that I don’t use the term ‘normal’.. it’s the focus on obesity as being abnormal that causes psychological issues. Being overweight is not abnormal… but it is unhealthy!

For parents, mastering the tricky technique of loving children as they are, while helping them achieve a healthy lifestyle can be difficult. Parents need to spend time with their teenagers and believe that the lessons taught will one day come to fruition.

This means that we can teach our youngsters to visualize that healthy plate… half salad or vegetables, quarter carbohydrate (potato, pasta or rice) and quarter protein such as fish, red meat or poultry (or protein rich foods like tofu, mushrooms, eggs, chickpeas and other legumes). But realistically, you need to realize that at some point, they will sneak high calorie snacks in to upset the balance that you have achieved. The question is balance, it’s okay to eat those foods occasionally… just not constantly.

A parent should persist in teaching their teenagers to visualize their plate before food is placed on it. Visualizing how the plate should look is helpful, as it creates a feel for portion control for when the parent is not around so they know what and how much to have. This type of portion control can also be practiced when dining out at a restaurant.

3. Take up some type of Physical Activity as a Family

The recommended amount of for adults is 30 minutes, three to four times per week. For children the recommendation is 60 minutes three to four times per week. However, if you are want to lose weight, then more exercise may be necessary, say 30-60 minutes per day. Certain exercises are better at burning energy than others. For example walking burns less calories per hour than skipping burns. Skipping is arguably the best high intensity, whole body workout you can do. Only 15 minutes of moderate skipping burns as many calories as most other exercises do in an hour

One way to break the sedentary pattern of the lives that many families lead is to arrange family activities that involve plenty of movement. Maybe a family bike ride, taking the dog for a walk each evening, a game of ball in the park, swimming together, playing Wii sports together (ideal for teenagers who love console games), If you like dancing, a Zumba workout is an ideal high intensity workout. Not only do these activities burn calories, they can also serve as settings for family communication. This is especially important in teenage years, when opportunities for parents to interact with their teenagers are at a premium.

4. How to encourage healthy behavior in teenagers

The best way to help an overweight or obese teenager is by providing a strong role model. Even though it seems like teenagers don’t listen to their parents, their parents in fact provide them with a very powerful role model so it is important to lead by example. Forget the old, hypocritical attitude of ‘do as I say, not as I do!’. You didn’t respect that as a teenager and neither will your teenager do other than what you do yourself. No parent can expect their teenager to turn off the TV when they themselves are watching television in another room, or to turn off the computer when they are spending hours surfing the web themselves. Nor should they restrict the food portions of their teenager when they do not monitor their own eating habits. Why would a teenager want to drink water or snack on fruit & vegetables, when they see their parents drinking sugar laden soda and munching on potato chips?

When looking to improve eating and exercise habits, it should be done one day at a time, but the end result is well worth the effort.

source : weightlosstips4kids

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