Parenting & Children's Health

Tips to Prevent Childhood Obesity

Written by Dr. Krystel Quadros and medically reviewed by iCliniq medical review team.



Following are some of the tips to be followed to prevent childhood obesity and lead a healthy lifestyle

Limit the Consumption of Trans Fat

Foods high in bad fats are pleasant to taste but hazardous to health. Few examples of high fatty foods include pasta, burgers, and pizzas. These foods are high in trans-fat which may be hazardous for the health of your child's heart leading to high cholesterol levels raising the very high density lipoproteins which are bad fats and decreasing the high density lipoproteins which are good fats. To reverse this, encourage your kid to consume foods which contain good fats like almonds, walnuts, and flaxseeds which are rich sources of omega 3 Fatty acids which protect the heart.

Consume Lots of Water

Water definitely helps you lose weight by eliminating harmful toxins out of the body and reduces water retention in the body. Encourage your kid to consume lots of water to cleanse the system of toxins. If your kid does not like consuming water, make it more flavourful by adding slices of cucumber, mint, and lime in it in the form of a detox water.

Fruits and Veggies

Fruits and veggies contain a lot of fiber. Consuming sufficient amount of fiber, up to 25 grams per day, would enhance the weight loss process in your overweight child. Soluble fiber present in apple and oats bind to the cholesterol present in the heart and remove it through digestion and hence, protects your child from various cardiovascular diseases at a very early age.

Encourage Your Kid to Participate in Sports

Participating in sports would help your kid increase his basal metabolic rate (BMR) and thereby help your him lose weight and stay fit. It also helps to enhance your kid’s self-esteem by releasing feel-good hormones called as endorphins.

Indulge in Mindful Eating Practices

Teach your kid to concentrate on one activity at a time. For instance, if your kid is eating food, switch off the television so that his mind does not get diverted and he does not overeat.

Make Healthier Alternatives

If your kid loves consuming chocolates, make healthier alternatives like flaxseed and date bars which is healthier and pleasant to taste. If your child loves having burgers, prepare a healthier burger by using whole wheat bread instead of white bread which contains more fiber. Add plenty of greens in your kid’s burger with high biological value sources of proteins like chicken or cottage cheese. If your kid loves pizzas, prepare the base of the pizza with oats which is a rich source of soluble fiber which will further enhance the process of weight loss.

I hope these tips would definitely help you to prevent obesity-related complications in your kid.

Last reviewed at: 21.Dec.2018



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