Preventing Childhood Obesity

preventing childhood obesity
It is an unfortunate fact that obesity in children continues to increase. In the last three decades, it has much more than doubled. In 1980, 7% of children aged six to eleven were obese. By 2012, that number was 18% and continues to increase. With these alarming numbers comes the question how we can effectively work in preventing childhood obesity.

To be successful in preventing childhood obesity we must know what causes it to begin with. Fundamentally, it comes down to a pair of things: too great a net increase between the excess calories eaten and energy expended. In some circumstances there can be various hereditary, behavioural and environmental factors impacting obesity.

Being a parent you can have a great influence just by supplying balanced snacks and meals to keep the calorie count down and by ensuring your child gets some regular physical activity to burn off additional calories. Further, by training them how to make effective dietary choices for on their own, you’ll be able to do a lot to prevent childhood obesity. Having said that, you may experience a much more minimal impact over the hereditary, behavioral and environmental factors contributing to obesity.

Preventing Childhood Obesity with Healthy Meals and Snacks

In the dash to get out the door each morning, many kids do not get a nutritious or wholesome breakfast. This is a major error. Each and every kid ought to eat a nutritious breakfast every day. Without it, it’s just like attempting to drive a vehicle on an drained gas tank. They need that boost of energy to perform their very best in class.

A breakfast meal of nutritious cereal with low-fat milk creates an outstanding (and quick) breakfast. Make sure they also take a balanced snack of string cheese, fresh fruit or a granola bar along as a mid-morning break for them to maintain their level of energy up until lunch.

Preventing Childhood Obesity with Daily Exercising

Every kid ought to get at the least 60 minutes of exercise daily. Enjoyable team sports, such as football, basketball, tennis and soccer are all good for burning calories, as is running, walking, jumping rope and skating. Not only do these activities get rid of calories, they also help develop the heart, lungs and muscle tissue.

Preventing Childhood Obesity with Food of high nutritional Value

Teaching kids what foods are good for them to have and serving sizes are as important as teaching them right from wrong. Learning this information, children can certainly make well informed food decisions when you’re not available by making healthy selections.

When shopping for groceries, evaluate nutritional labeling with your child and explore just what information means to good health (along with what to avoid). Also on the label is the serving size. Something that appears like it could be a serving of just one can in fact be two or three portions. Simply by understanding how to read a nutritional tag, kids are going to be smarter with regards to making food choices.

By accomplishing what you can to prevent childhood obesity in your own children is a gift beyond measure. Not merely will they be healthier, but they also won’t suffer from the emotional impact for being obese.

Facts About Obesity

facts about obesity

Does obesity run in families? What are the facts about Obesity>

Is obesity inherited? Will you be big, overweight and endure the afflictions and diseases linked to obesity when your parents or grandparents have been? The facts about obesity say that, regrettably, most of the time obesity is a family affair. Amazingly, weight problems are common in friendships as well as other special private relationships as well. Let’s take a close look at how your ancestry affects your body weight, and see if there is anything you could do about it.

Genetic make-up and Chocolate Cake – Learning the Obesity/Genetic Link

Plenty of studies looking into the facts about obesity demonstrate that there’s a certain link between your risk of becoming obese and having overweight or obese parents. The way in which your system stores excess fat and uses up calories when you eat chocolate cake or another food is closely related to your genetic ancestry. How your body turns food into energy is a process which is often a result of your DNA.

The Family Life-style Effect

Among the unpleasant facts about obesity is that, even if genetics performed virtually no part in determining your body weight, your family’s lifestyle undoubtedly does. When your parents live a sedentary life, suffer from very poor nutrition and do not put a big priority on exercising, you will grow up inherently knowing those lessons. The fact is that families tend to enjoy comparable life-style routines, which includes exercise and nutrition.

Can Your Fat Friends Make You Fat As Well?

Another of the upsetting facts about obesity is, aside from an elevated risk of obesity as a result of family connections, your less active friends can have a unfavorable impact on your overall health also. Research indicates that people with a few obese friends tend to be very likely to be obese themselves. This could be because obese friends were brought up by overweight parents, and naturally tended to bond because of similar interests and social factors as they were being raised.

Can The Genetic/Obesity Connection Be Beaten?

The Mayo Clinic reports that, ultimately, environmental and individual factors are responsible for anyone being obese, over weight or at a healthy bodyweight. Their exhaustive research into the facts about obesity demonstrates despite a “genetic predisposition” towards obesity, your life-style will eventually end up being the determining aspect in whether or not you will be fit and healthy.

The reason being, for most of us, nutrition decides from 50% to 60% of the degree of conditioning and health. That’s how incredibly important eating right is, especially if you are battling a hereditary obesity history.

Drink lots of water, and workout at least 2.5 hours each week. Walk as opposed to sitting whenever you have the opportunity. Choose fresh fruits, veggies, whole grain products, fish and non-processed foods over sugar-filled, high sodium, processed fast foods, beverages and treats. Proper diet and exercise can keep you slim and trim, healthy and fit, even when everyone inside your family is obese or overweight.

Raising Healthy Active Kids

healthy active kids

Tips on Raising Healthy Active Kids

As we know, a sedentary lifestyle is ruining our kid’s health. Obesity, Type 2 diabetes, high cholesterol and blood pressure are skyrocketing in today’s children. While playing too many video games and watching too much TV are mostly to blame, we as parents are ultimately responsible by not doing enough to get our kids off the couch, and to go outside to play and get exercise. But if you are at a loss about how to do that, here are five ways tips on raising healthy active kids:

  • Promote eating a healthy diet
  • Establish electronics usage and play times
  • Encourage exercising by giving gifts that promote it
  • Educate your kids on the benefits of exercising and healthy eating
  • Lead by example
  • Provide opportunities to get active

Promote Eating a Healthy Diet

Restrict sweets, get rid of sodas, add fresh vegetables and fruits. All these are well know and effective methods to building a more healthy diet. Your kids aren’t going to eat healthy without encouragement from you. As the parent its pretty much up to you to select healthy foods at the store and cut back on pre-packaged, processed foods. One pretty good rule to choosing healthy food is if the food is advertised on TV, it probably isn’t healthy!

Establish electronics usage and play times

When we were growing up, we always had a physical education class while in school, but now schools don’t have that class anymore, so as parents we have to substitute with something else. Instead of them sitting on the couch after dinner playing video games, turn off the electronics and instead go for a family walk or bike ride. Not only will it be good for your kids, but also for you. Think about signing your kids up for an after school sport in something they like to do. Anything to get them more exercise.

Encourage exercising by giving gifts that promote it

For birthdays or Christmas, include a gift that will get their heart rate up, like a jump rope, tennis racquet, baseball glove, etc. To use the gift requires exercising. See the connection?

Educate your kids on the benefits of exercising

Explain why going for a hike, a walk or playing in the park is good for them. Emphasize the health benefits, like a stronger heart, more muscle, weight control, etc. Just be sure to keep it on their level and not get too technical.

Lead by example

You can’t expect your kids to go out and play if you stay inside and watch TV. Kids are like sponges in that they absorb everything you do and in most cases want to emulate you. Set a bad example and they will follow it just as they would if you set a good example. The choice is yours.

Provide opportunities to get active

If you make exercising fun, kids won’t even realize they are doing it. Games like tag or hopscotch are fun to play. Both games get the heart rate up, the body moving and don’t require much as far as equipment – just some chalk for hopscotch.

Being a kid should be about going outside, playing and having fun, not about sitting on the couch watching TV for hours on end. Get them (and yourself) up, outside and moving on nice days or take them to the mall and walk, or to the YMCA/YWCA on days of inclement weather.

Obese Kids and Television

Obese Kids, Childhood Obesity, Obesity Epidemic
Scary Statistics!

By Saurab Singh

With so much screen based media available in today’s world, it is hard for parents to keep children away from technology. But besides the fact that the child is kept away from television to focus more on studies, the other concern for parents these days is obesity. There have been been studies conducted on this topic which establishes a direct link with the time spent in front of the television and obese kids. Each hour the children played video games or watched television doubles the likelihood that the child would become obese. This is a matter of concern and should not at any cost be ignored.

At all times, kids are bombarded with advertising for high-calorie snack foods, for which they are tempted to eat, and at the same time, their hands are free to allow them to munch at will. In return, the kids are tempted to grab more junk food and parents have a tough time in the balancing act in keeping their healthy diet. Food marketing influences children’s food preferences and purchase requests in a major way, and marketers rely on this “pester power” to influence what parents buy. In addition, children who have TV sets in their bedrooms are also more likely to gain excess weight. The end result of all this? More Obese kids!

More than 40 percent of their leisure time is spent in front of the television, and with a TV set in a bedroom, the child’s outdoor activities are by default going to decrease. With less activities, the body becomes lethargic and in return slows the mind as well. Studies convincingly conclude that this ‘sit time’ in front of the TV would be responsible for displacing time for physical activity, promoting poor diets, giving more opportunities for unhealthy snacking and even by interfering with sleep.

Watching TV for more than three hours a day increases the chances of the child putting on weight whereas two hours of TV viewing has been observed not to have any effect the weight of the child. Several trials designed to reduce children’s TV use have found improvements in body mass index (BMI), body fat, and other obesity related measures. The American Academy of Pediatrics suggests that children, and especially obese kids, should watch no more than two hours of television each day. With such health problems, it would be advisable for parents to limit the frequency of television viewing by encouraging alternate forms of recreation and selective program choices.

Other than encouraging children for different kinds of recreational activities, parents should take good care of their obese kids diet. It should not really be an exact weight goal set for the child, but eating healthy and cultivating a healthy eating habit should be the ideal focus for today’s parents. With this, it also becomes important for them to not pamper their child on a regular basis over their wants for junk food all the time. It is moreover seen that obesity affects more than one family member, and thus to keep a control over the weight gains, all the family members should adopt good eating habits which in return will improve the chances of successful weight control for the obese child or adolescent. One always needs to remember that lasting weight loss can only be possible when there is self motivation, and only parents can help the child in that way.


Eating to Lose Weight: Good Fat-Bad Fat

eating to lose weight, tips for weight loss, food to eat to lose weightIt’s important that you are eating to lose weight with a healthy diet that provides your body with all of the nutrients that it needs to function. Some information that you see spread around will tell you that if you want to be healthy, you have to change the way you eat and should only eat foods that are low in fat.

That’s a huge myth that can have some pretty bad side effects if you listen to it. Low fat diets can age you. Low fat diets can damage your body. Your body can’t absorb a lot of the healthy nutrients and vitamins that you need without also eating some fat. Eating to lose weight is all about a healthy and balanced diet, not depriving your body of essential nutrients.

You must have a certain amount of fat every single day in your diet plan or you’re shortchanging your health. There are a lot of reasons why you need to eat fat. The first reason is that fat does a lot of work in your body to keep you strong and healthy.

Fat is used to help nutrients do their work. Without it, you don’t get what you need. So then your body’s immune system isn’t at its optimal performance level – because it’s one of the things in your body that works with fat consumption.

The second reason that you need fats is because you’ll have problems with how you feel if you don’t. Have you been struggling with feeling kind of down, not up to par, when you’re working on a low fat diet? I’ll bet you have!

It’s not you – it’s what you’re eating. Or rather, what you’re not eating. You have to include some fat in your diet in order to fight off the chemical imbalances in the brain that contribute to down or unhappy moods. A diet that is too low in fat can make you feel sad because you’re not giving your body the foods that it needs in order to help your brain have what it needs to function the right way.

Another reason not to go low fat is because eating a low fat diet can actually increase your risks of getting certain types cancers. How many times have you heard of someone who eats healthy, exercises, keeps their body weight within a normal range and still struggles with all kinds of health issues?

The culprit behind that might well be because that they are not getting the fat the body depends on to impede some cancers. Diets that are based on low fat eating can be bad for your heart.

When you eat following a low fat diet plan, it’s true that your LDL level does drop. But it’s not the only thing that drops. That good cholesterol, your HDL, heads the same way.

Once your HDL numbers head south, it puts your body at greater risk of a whole host of health problems – including problems keeping your heart healthy. While low fat diets sound great in theory, many food products that are manufactured to be low in fat can also cause trouble because of other ingredients.

Many low fat food products are loaded with other ingredients that can impact your health negatively – like too much sodium. Eating the low fat meals can impact your appearance, too. Remember that eating to lose weight is all about balance, too much of anything isn’t good.

You’ll look and feel older – both on the inside and outside of your body. So look for smart ways to include some healthy fats in your daily meal plans. Too much fat is certainly bad, but don’t go overboard in trying to eliminate all fat from your diet.

Eating to Lose Weight

Why Do We Gain Weight Faster Than We Lose Weight?

gain weightAnyone who has ever dieted has had the same question: “why do we gain weight faster than we can lose it?”. It seem like even looking at a sweet adds a pound or two while exercising yourself to exhaustion doesn’t seem to result in a lower number on the scales.

The bottom line for gaining weight is very simple and very cruel; If you eat more calories than you expend, then you are going to gain weight. And the reverse is true as well; If you expend (burn) more calories than you eat, there will be weight loss. I say this is cruel because most of us eat a terrible diet and get very little exercise. A terrible diet and no exercise will always make it hard, if not impossible, to experience effective weight loss.

Gain Weight

Generally, a single pound of body fat represents about 3,500 calories. There is some disagreement about the precise number but this seems to be about right. Whenever you take in (eat) more calories than your body burns off performing its basic functions those extra calories are stored as body fat. This means that for you to lose that pound of body fat you will need to come up with a combination of diet and exercise that results in your body burning off 3,500 calories more than you feed it.

When those extra calories are stored they create extra cells in the body and then they are there to stay. When you realize your lifestyle is causing you to gain weight and begin dieting, these new fat cells don’t disappear, they merely shrink and then lie in wait for the time they can again find some extra calories to store. And that is why you gain weight faster than losing it.

Lose Weight

It is also why losing weight takes time, willpower, and self discipline. To beat these new cells, you are going to need a long term change in diet, as well as an increase in exercise.

Your body is going to help you as much as it can. It burns calories 24/7 whether you are exercising or not. If you feed it a reasonably healthy diet with lots of fruits and vegetables and aren’t a total couch potato, your body can’t help but burn off more calories than it is being fed. Will it take time? You bet it will!

There are other choice you can make that will help as well. Get enough sleep for one; the physical and mental processes need the break to give you their best. If you don’t give your body enough rest, it won’t be able to get rid of the weight you want.

Stressed? If so, that will also get in the way of effective weight loss. Do what you can to maintain a calm and centered demeanor at all times. You will be a happier and thinner person.

Why Do We Gain Weight So Fast



Starting A Vegetarian Weight Loss Diet

vegetarian weight loss
By using a vegetarian weight loss diet plan, a lot of folks have effectively reached their targets. Nevertheless, this intense change in the foods you eat needs to also include some additional, healthy, rules. Do not just eliminate meat from your meal plans and declare yourself to be a vegetarian. It is obviously a lot more complicated, especially if you want to maintain your health.

Have a Conversation with Your Doctor

In the event you have any current wellness concerns that might be impacted by a vegetarian weight loss diet plan, seek the advice of your doctor first. While vegetarianism is among the healthiest diets for losing weight, it is also a major change for your body. Ask your doctor how switching to a vegetarian way of eating will likely affect you overall and if she thinks there are any special nutritional requirements you need to keep in mind.

Discover the Amazing Variety of Vegetables

To get the most out of a vegetarian weight loss diet, try all the different colors of the rainbow! Nutritional research studies indicate that eating vegetables of different colors each day provides the most nutritional benefit. Vegetables come in every conceivable color; when your shop pick up as many of the different colors as possible and give them all a try. You probably won’t like them all but I am willing to bet you’ll end up liking more than you think. There is such a wide variety of vegetables to enjoy that a vegetarian diet won’t feel anything like a diet.

Know the Facts about Fat

Reducing or even eliminating the saturated fats coming from meat and processed foods is a good thing but trying to get rid of all unsaturated fats from your meals is most definitely not. The human body needs some of the right kinds of fat to function at its best. Vegetables like avocados are rich in unsaturated fats and deserve a place in your meal plans. Become familiar with “good” and “bad” fats. Eating more of the former and eliminating the latter.

Load up on Protein

Now that meat is not a part of your diet that source of protein is gone. Replacing that protein can be a challenge and protein is critical for good health. Animal protein can be replaced with eggs, legumes, unsalted pumpkin seeds, and eggs. Other sources of protein include Quinoa and other whole grains Tofu and other soy products, nuts and seeds. With a little thought animal protein can be easily replaced.

Add Other Healthy Habits to the Mix

Your vegetarian weight loss plan is going to get rid of a lot of calories all by itself. But, you can help the diet along by adopting other healthy habits. Practicing an exercise program will also help with weight loss and do wonders for your heart at the same time. Getting adequate rest at night is another healthy activity that is frequently overlooked or ignored but the body absolutely needs some down time to recover. Adopting these habits, and others, will complete your health make over.

Making the choice to start a healthy vegetarian weight loss diet is the required first step towards achieving your goals. It may be challenging in the beginning but stick with it and you will enjoy many rewards in better health.

Starting A Vegetarian Weight Loss Diet