Preventing Obesity in Children, Teens, and Adults

Obesity in children is a chronic disease defined by having a high percentage of body fat, indicated by a body mass index (BMI) of 30 or higher.

Obesity poses a range of detrimental effects on your physical and mental well-being and has garnered attention as a major health challenge worldwide. For instance, in the United States, obesity is now considered an epidemic.

According to the World Obesity Federation, a global study predicts that over 50% of the world’s population will become overweight and obese within 12 years if prevention, treatment, and support do not improve.

This article will explore the causes, risks, and potential strategies to prevent obesity in children, teenagers, and adults.

What are the causes of obesity?

Obesity is a multifaceted health problem with various causes. It occurs when the body stores excess calories as fat.

Consuming high amounts of energy, particularly from fatty and sugary foods and drinks, without sufficient physical activity leads to obesity.

Other factors contributing to obesity include excessive food portions, comfort eating, and physical inactivity. Genetic factors, metabolism, and certain medical conditions can also contribute to weight gain.

What are the health risks of living with obesity?

According to the Centres for Disease Control & Prevention (United States), people who are overweight (BMI of 25 or higher) or obese (BMI of 30 or higher) are at increased risk for many serious diseases and health conditions compared to people with healthy weight, including:

• Mortality
• High blood pressure
• Type 2 diabetes
• Coronary heart disease
• Cardiovascular disease
• High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides
• Osteoarthritis
• Sleep apnea and breathing problems
• Various types of cancer
• Mental health problems, including depression and anxiety
• Body pain
• Difficulty with physical functioning, etc.

It is important to understand that the longer a person is obese, the more they are at risk for the above health problems. Unfortunately, treating obesity can be very difficult. And that’s exactly why prevention is crucial.

read more article Belly Fat: The Harmful Effects and Ways to Lose it

So, how can we prevent obesity in children and teens?

Below are some effective ways to help prevent obesity in this age group:

1. Take a comprehensive approach: Instead of solely focusing on your children’s weight, work on gradually changing the eating habits and activity levels of the entire family over time.
2. Lead by example: Parents should eat healthily and engage in regular physical activity, as children are more likely to adopt these habits when they see their parents practicing them.
3. Encourage physical activity: Parents should make sure to incorporate active play in the daily routines of children aged 3 to 5. And children aged 6 to 17 should aim for at least 60 minutes of moderate physical activity on most days of the week.
4. Encourage mindful eating: Teach children to eat only when hungry and to eat slowly, allowing them to understand the hunger and satiety cues of their body.
5. Serve nutritious foods and beverages: Offer healthy options, such as fat-free or low-fat milk, fresh fruits, lean meats, fatty fish, and vegetables.
6. Up the water intake: Instead of sugary drinks like soft drinks, sports drinks, and fruit juice, promote water as the primary drink for hydration.
7. Establish a consistent age-appropriate bedtime routine.

read more article Type 2 Diabetes in Children: Things All Parents Must Know 

And how can we prevent obesity in adults?

To prevent obesity as an adult, you can:

1. Fill half your plate with vegetables and fruits, following personalized serving size recommendations based on age, gender, height, weight, and activity levels.
2. Opt for whole-grain foods like brown rice and whole-wheat bread while avoiding refined sugars, flour, and saturated fats.
3. Measure and weigh your food to implement healthy portion sizes.
4. Read food nutrition labels to be aware of the contents of your food.
5. Keep track and maintain a calorie balance by consuming fewer calories than you burn.
6. Aim for at least 150 minutes of moderate physical activity per week, such as walking or gardening, and try staying physically active throughout the day.

We sincerely hope that you take care of your health by preventing obesity. And if you believe you might be experiencing health issues related to overweight and obesity, please consult a GP. Our English-speaking team at Prime Plus Medical in Canggu is ready to assist you 24/7.