How to manage obesity due to overeating?

Question

Hi doctor,

My child is overweight and seems to be on the path to obesity, largely due to overeating. I am concerned about how to manage this in a healthy and supportive way. What strategies can I use to help my child develop better eating habits without making them feel restricted or ashamed? Are there specific nutritional approaches or portion control methods that work well for children who tend to overeat? How can I encourage physical activity and create a more balanced lifestyle to prevent further weight gain? What signs should I look for to ensure that this issue does not lead to long-term health problems, and how can we address emotional or behavioral factors that might be contributing to overeating?

Please help.

Answer 1

Hi,

Welcome to icliniq.com.

I can understand your concern about your child's health, but here, I want you to be a role model and set the right lifestyle and eating habits for yourself and your family.

Today's generation is indeed getting more obese as compared to the old generation due to massive changes in lifestyle, which is moreover a hectic lifestyle or might be peer pressure to eat or not get body shamed by others. Food choices made now are full of preservatives and sugar or salt. Consuming high carbs leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body, and it leads to obesity due to metabolic disorders like diabetes, high cholesterol, hypertension, and PCOS (polycystic ovary syndrome). Discuss this with the child in quick bedtime talks and introduce the food pyramid. It is a concern for young kids as it can lead to diabetes, cholesterol, etc. First, you need to check his body mass index, which will let you understand his obesity stage and yours, too. Our current weight is defined by our current diet and activity, which is 70 percent from diet and 30 percent from exercise. A customized diet plan needs more details like height, weight, age, medical issues, etc, but I can help you with quick tips.

Avoid the following foods:

1. Sodas and sweet drinks like aerated drinks and tetra-pack fruit juices are to be avoided in the diet because they are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, sugar-coated wheat flakes.

5. Honey, maple syrup, jaggery, and sugar.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and weight gain.

7. Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins (Kismis) are high in glycemic index as well as load and thus need to be avoided.

8. Starchy vegetables need to be avoided, like potatoes, Yam (Jimikand), Colocasia (Arbi), beetroot, squash, corn, and sweet potatoes.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies that have a very high salt content, and use a salt substitute).

Adopt these habits:

1. Balanced carbohydrate intake throughout the day.

2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger. If needed, give a quick snack box so the child will not overeat or eat out.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is very important. Go for at least 20 minutes of walking on a daily basis or 20 minutes cycling or playing in the park.

5. Foods to include: High-fiber carbohydrate foods, such as whole grain bread, whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, and pear.

6. Emphasize lean protein foods at 15 to 20 percent of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low-fat dairy products

7. Consume about 25 to 30 percent of calories as fat. Emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acids are good food choices. Add mixed seeds.

8. Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts such as almonds.

Most importantly, start with meal preparation. When healthy options are there, you are less likely to order and eat or eat outside.

I hope this information helps you.

Revert in case of queries.

Regards.