Curbing Childhood Obesity: A Family Affair
You have heard the reasons why one-third of our nation’s children and teenagers are obese or overweight: too much time spent playing video games and watching TV; not enough exercise; a fast food diet; too many sugar-sweetened drinks.
You have also heard the physical, social and psychological implications for children who are obese: increases the risks for Type II Diabetes, high blood pressure, obesity in adulthood, and coronary heart disease; increase stress on the weight-bearing joints; depression; anxiety; poor body image; low self-esteem; and difficulty making and maintaining relationships with peers. Some authorities feel that social and psychological problems are the most significant consequences of obesity in children.
Perhaps what you have not heard is that changing the lifestyle necessary for the child to lose the weight takes commitment from the entire family. Any successful weight loss treatment starts at home. Children cannot change their activity levels and eating habits by themselves. Breaking harmful habits and incorporating healthier ones requires small progressive changes. Many of these changes, such as types of food eaten and quantities of food served, affects everyone in the household. One of the most important ingredients to successful treatment for a child who is overweight is for everyone in the family to be ready and willing to make changes. Singling out an overweight child can leave them feeling deprived and resentful.
Change, unfortunately, is often met with resistance. Until the parent(s) makes a conscious decision to put in place the lifestyle changes necessary for the child to lose weight, the child will not shed pounds long term. But once a feasible behavioral change program is designed and committed to, putting the program into action can be a fun and rewarding project that can enhance the family’s cohesion as well as set the course for healthy choices for life.
Engaging and involving the family in building a behavioral change plan will help to ensure the plan’s success because the members become personally invested in its outcome. Making demands or implementing change without family involvement can set the stage for family members to sabotage the change process.
To obtain the family’s cooperation and generate excitement about breaking old habits and adopting new, healthy behaviors, try the following strategies:
- Call a family meeting with the stated goal of developing a “Family Health Plan”.
- Begin the meeting by asking each member what good health looks and feels like.
- Talk about what roles nutrition and physical fitness play in feeling good and looking healthy.
- Have each family member suggest one fun physical activity lasting at least 30 minutes that could be enjoyed by the family and then plan that activity. The goal should be to plan at least 5 activities a week. Some suggestions: nature walk, bike ride, throwing the Frisbee at the beach, bowling, tag, roller or ice skating.
- Have each family member list their favorite fruits, vegetables and whole grains and then have each member help plan a meal using their favorites.
- Have each family member make a personal goal to replace one unhealthy food choice with a healthier choice. For example, replace sugar-sweetened beverages with water or low-fat milk. Select a fun, nonfood reward for meeting the goal each week.
- Set a goal to reduce the time spent in front of a screen (computer, TV, video games) to no more than 2 hours a day. Have each member choose a nonfood reward for meeting the goal each week. A weekly trip to the dollar store often works well.
- Set a family goal to reduce the number of times you eat out, especially fast-food restaurants, to no more than twice a week. The money saved can serve to reward the family with a fun family outing.
- Schedule a meeting each week to discuss how the “Family Health Plan” is working. Discuss what about the plan is working and what is not working. Hone the plan as needed. Discuss the positive results of implementing the plan. Is the family having more fun together? Does anyone have more energy? Are clothes fitting better?
I encourage parents to emphasize, reward, and model healthy choices as the means to obtain and maintain a healthy weight for their children. Do not focus on the weight or appearance of your children or use food as a reward or punishment. Doing so can support a poor body image and instill abnormal eating behaviors. Focus on healthy nutrition and physical activity, not quick fixes or fad diets aimed at rapid weight loss. The goal is healthier eating and lifestyle changes, not pounds loss.
Parents,
- If you are overweight,
- If you keep talking about your weight and shape,
- If you eat unhealthy foods,
- If you watch a lot of TV,
Your children are likely to follow your example.
- If your weight is healthy,
- If you eat healthy foods,
- If you engage in regular exercise,
Your children are likely to do the same.