The number of obese children in America has more than tripled since the 1980's. Currently according to the Center for Disease Control more than 60 percent of U.S. adults and 15 percent of children and adolescents ages 6 to 19 are overweight. People who are overweight ore obese have and increase in diseases and disabilities that can shorten life or greatly impact the quality of life. These include but are not limited to high blood pressure, heart disease, stroke, diabetes, gallbladder disease, joint disease, sleep apnea as well as increase in certain types of cancer including endometrial, breast, prostate and colon cancer.
In addition, there can be psychological repercussions ranging from poor body image, eating disorders, difficulty with social interaction and further decrease in physical activity which can only worsen the problem. What can be done about this problem? We, the physicians, practitioners, and nurses at Union Avenue Pediatrics want to help your child and your family to a better weight, and better road to health.
Strategies of a Successful Loser: Losing weight is not easy, keeping it off is even harder. I have now lost enough weight and kept it off long enough to be classified a Succesful Loser. How did I do it? (You can read my story here) How is it relevant to you and your child?
It is relevant because health lifestyle changes in a child begin with the family. If the family is not in step with a healthy lifestyle the the obese child in the family faces a near impossible battle. The following is a list I have compiled of traits of successful loosers that were identified in studies from C.O.R.E (Centers for Obesity Research and Education; Univ. Colorado Denver) I did my research and due diligence into what techniques I could apply to my own life and here I will share them with my patients and families. The strategies listed below are taken from scientific presentations and seminars that outline the successful lifestyle habits of adults who have lost more than thirty-five pounds and kept it off for more than three years. Initially, they are not easy fo follow, however, after they are incorporated into a comprehensive plan for lifestyle change they become habit and reinforce themselves. They are as follows:
Nutrition Goals:
Monitor portions at meals Make sure five portions of fruits and vegetables offered per day.
Monitor size of portions (no super-sizing) The amount of fruit/veggies should = other courses.
Reduce or eliminate sweetened beverages. (no soda pop)
Slow down the rate of eating, chew food longer and wait at least 15 min before second helpings.
Don’t serve meals “Family Style” with the main courses at the table. (must get up for seconds)
Stop eating when you start to feel full. Don’t try to finish your plate unless you’re still hungry.
Consume all food in the dining area without watching TV (no snacking in front of a screen)
If a snack is eaten, prepare it as a portion, put away the remainder and eat it in dining area.
Have at least one meal a day where the family eats together.
Eat breakfast every day.
Drink water when thirsty, not juice, pop or sports drinks.
Limit consumption of food from fast-food restaurants.
Read the FDA Nutrition Facts Label on the food you eat. (so you know what you are eating)
Physical Activity Goals:
Make sure to get at least one hour of vigorous exercise every day (School PE does not count)
Use a pedometer and aim for 10,000 steps a day, attain at least 8,000 steps a day.
Take the stairs if you have three floors or less to climb or descend.
Park the car far away from your destination rather than close and then walk.
Family Support Goals:
Limit television, video game and computer time to less than two hours a day.
Remove televisions, video game systems and computers from the sleeping areas.
Plan the family meal plan as a group with all members eating the same healthy diet.
No unhealthy weight control behaviors such as binging, purging or anorexia.
