Healthy Suggestions To Avoid Weight Gain For Children & Adults
By LEIGH C. MERRIFIELD, News & Journal Editor
Do you enjoy eating? Have you noticed yourself eating
more when you’re stressed or upset? Do you ever eat out
of boredom? If you’re like many Americans, your answers
would be yes, yes, and yes! In fact, more than one in three
adults is overweight! And, sadly, the statistics apply with
children as well; about one in 5 American children has
obesity!
Unfortunately, the pandemic didn’t help any. It has been
a stressful time for the entire family. Some adults lost their
jobs; others were forced to adapt to working from home
while also learning to deal with helping their children with
remote learning. And for many children, distance learning
was not as effective. All members of the family suddenly
had to lead a more restricted life; being home-confined
meant more solitude, lack of normal activities, the absence
of friends, etc. Handling what became a ‘life lockdown’
was not easy, and a change of habits and finding ways to
fill what had been a normal schedule was taxing for all!
Are we headed there again with the appearance of new
variants? Will we continue to pack on the pounds?
It may be that more lifestyle changes need to be made,
particularly if the presence of COVID variants become
concerning enough to limit our activities again. According
to the Centers for Disease Control & Prevention (CDC),
those who are overweight are at a higher risk for asthma,
sleep apnea, bone and joint problems, type 2 diabetes, and
heart disease. And for children who are overweight, there
are added problems such as experiencing bullying,
depression and lower self-esteem.
The CDC offers some suggestions:
EAT THE RAINBOW – Having a healthy diet can
help both children and adults get the nutrients they
need and help them reach a healthy weight. A healthy
diet should be colorful, rich in fruits, vegetables, whole
grains, lean proteins (lean meats, poultry, fish, etc.),
and low-fat or fat-free dairy products. Few people, in
fact, get enough fruits and vegetables, and some eat
very few of these! Try to make sure that half of your
plate consist of fruits and vegetables!
MOVE MORE – Those who are physically active have
stronger muscles and better cardiovascular fitness.
They also typically have lower body fat and stronger
bones. Physical activity can also reduce the risk of
depression. Children in particular need at least 60
minutes of physical activity every day.
SLOW DOWN ON SUGAR – Most of us eat and drink
too many added sugars, which can lead to health
problems such as weight gain and obesity, type 2
diabetes and heart disease. Avoid temptations like
sugary drinks such as soda, juice, and flavored milk.
Drink more water, plain low-fat milk or 100% juice
instead.
REDUCE SCREEN TIME – Adults and children spend
over 7 hours a day being sedentary, and that doesn’t
include time spent sleeping! Many of these sedentary
hours are spent sitting or lying down with a phone,
tablet, or computer on their lap or beside them;
watching TV; or playing video games. Too much
screen time is associated with poor sleep and/or weight
gain, and for children, lower grades in school. When
you reduce screen time, you free up time for family
activities. And perhaps consider making some rules
such as keeping meal times tech-free, charging devices
at night outside the bedroom, and turning screens off
an hour prior to bedtime.
SLEEP WELL – Good sleep is critical, and too little
sleep can be associated with obesity partly because
inadequate sleep can make us eat more and be less
physically active. Sleep better by being active during
the day, removing screens from bedrooms at night and
setting a consistent sleep schedule – even on weekends.
It is important for parents to remember that children
imitate the adults in their lives, so be a role model for them
by adopting these healthy habits and hopefully, they will
too! Small changes every day can lead to success in
controlling weight.
Adults can make lots of mistakes but it is never too late
to correct some of them. For example, start adding some
physical activity to your own routine – walking the dog,
taking an evening family stroll, going for bike rides, etc. –
and encourage children to join you. Make it a ‘family’
activity.
Perhaps adults may recall the time when they were
growing up and Mom prepared a meal which you either ate
or went without. Children were not permitted to just
consume junk food in place of that meal because it was
easier than an argument! So establish rules that will be
followed and don’t give in. Bad patterns are hard to break,
but when it comes to good health, it might be worth the
argument.
And if there is a battle about limiting screen time, remind
yourself that being a good parent sometimes means making
an unpopular decision. And don’t forget to set the good
example by modifying your own screen time!