Managing weight is a long and arduous process that requires parents and children to work together and persist tirelessly. Parents can assess whether their children are at risk of being overweight or obese (see table at the end of the text). If a child is at high risk of being overweight or obese, parents are advised to encourage them to manage their weight effectively. Weight management goes beyond just weighing oneself every day; it involves controlling weight within an ideal range and developing disciplined habits such as maintaining a regular schedule, following a balanced diet, and promoting a balance between food intake and physical activity. Scientific weight loss aims not only to reduce body fat but also to ensure nutritional balance to support the child’s growth and development.
During the summer vacation, overweight or obese “chubby kids” can leverage the holiday period to enhance physical activity and maintain a healthy weight.
Q: How can we help children persist in weight loss in the long term?
A: Starting with dietary behavior intervention is a good approach for parents. It is recommended that parents and children work together, with the assistance of a doctor, to identify the main risk factors of being overweight or obese and set behavior correction goals. They can establish a plan for behavior correction, including rewards and punishments. For instance, for children with poor dietary habits (lack of vegetables, fruits, whole grains, and consuming full-fat milk), everyone can learn about the nutritional value of different foods and discuss the importance of each food group as part of the daily diet. Moreover, children can learn about the concept of a balanced diet plate with overweight or obese peers, ensuring an equal distribution of vegetables, fruits, grains, and proteins on the plate.
Weight loss should be a collective effort of the community rather than solely the child’s responsibility. Throughout the child’s weight loss journey, parents should offer constant encouragement and support to help them achieve their weight loss goals.
Q: My child has lost some weight. Can I give him some snacks?
A: During summer vacation, irregular eating habits and increased snack consumption can lead to excessive energy intake, increasing the risk of being overweight or obese. How can children snack healthily? Snack choices should adhere to the principles of being fresh, natural, sanitary, and nutritionally rich. For example, low-sugar fruits such as strawberries and blueberries are preferred. It is not recommended to replace fruits with fruit juices as they are high in sugar and lack a considerable amount of dietary fiber. Dairy products like low-fat milk and unsweetened yogurt are suitable options. Nuts like plain walnuts, pine nuts, and almonds can be chosen to regulate salt intake.
Besides the types of snacks mentioned above, parents should control the quantity and timing of their children’s snack consumption. Snacks should be consumed at least 1.5 hours apart from main meals, limited to no more than 3 times a day, and avoided before bedtime. Developing a planned habit of snacking is essential to enjoy food without burden.
Q: I want to support my child’s weight loss, but I can’t resist buying him delicious treats. What should I do?
A: For children needing to lose weight, parents should understand their daily energy requirements, the energy content of different foods, in order to adjust the diet plan accordingly. Parents should not provide plenty of treats while trying to help their children lose weight. Some parents believe fruits are a good choice as they supply vitamins without causing weight gain; however, certain fruits like durians, avocados, lychees, and bananas are high in energy content. These fruits are rich in fructose, and excessive consumption can lead to the conversion of fructose into triglycerides stored in the body, thereby increasing body weight. When 20% of the energy in the diet comes from fruits, triglyceride levels rise.
Parents play a crucial role in setting an example for their children along the weight loss journey. Many children are picky eaters and reluctant to consume vegetables, which is often influenced by family dietary habits. When parents exhibit picky eating or selective eating behavior, children are likely to emulate this behavior. Therefore, parents are advised to maintain a balanced diet themselves to set a good example for their children.
Q: What should be included in the diet for children needing to lose weight?
A: The most common approach is the “traffic light” dietary intervention model. Parents can classify foods based on energy density and attach “green,” “yellow,” or “red” labels accordingly. Foods with low energy density are labeled green and can be freely consumed, while those with moderate or high energy density are labeled yellow and red, respectively, indicating limited consumption. Parents should also learn to read the nutrition facts label on food products and choose foods low in energy, fat, and sugar for their children. In addition to focusing on the child’s diet, parents should encourage outdoor activities. Depending on the child’s interests and age, parents should choose games and exercises that are easy to maintain, ensuring at least 1 hour of physical activity per day. Gradually adjusting the intensity, frequency, and duration of physical exercise based on the child’s physical condition is necessary. Furthermore, children should avoid prolonged sitting and limit TV viewing to no more than 1 hour per day.
Healthy eating habits and exercise routines must be maintained in the long term. If there are overweight or obese children and adolescents in the household focusing on weight loss, all family members should adopt healthy eating habits and lifestyles to enhance the effectiveness of weight loss and benefit other family members as well.
Self-assessment table for overweight and obesity risks among primary and secondary school students
Parents or students should carefully read the following content, assess which description fits the student, and mark with a checkmark in the corresponding position to evaluate the risk of being overweight or obese based on the total score.
Note:
– 1 point for “Yes,” and 0 points for “No.”
– Total score < 5 points indicates low risk of overweight or obesity.
- Total score between 5 and 7 points indicates moderate risk of overweight or obesity.
- Total score ≥ 8 points indicates high risk of overweight or obesity.
2. Moderate-intensity physical activity: Feeling slightly breathless, increased heart rate, ability to converse but with slight effort during exercise.
- High-intensity physical activity: Deep and rapid breathing, substantial increase in heart rate, difficulty in conversing, subjective feeling of exertion.
Source: Beijing Health
Reference: CCTV News Client
