With the growing problem of obesity in the United States, striving for good health might best be done by making exercise and diet a family affair.
Mayo Clinic staff reports suggest treatment and prevention of childhood (and adult) obesity begins at home. Eating too much and not getting enough exercise usually cause obesity. A change in diet and exercise habits can solve the problem, but children can't do it by themselves. Changing family habits is the best way to treat and prevent childhood obesity. Chances are, parents will benefit from weight loss and exercise, too.
A 2008 report by the Trust for America's Health (TFAH) and the Robert Wood Johnson Foundation indicates more than 20 percent of adults are obese in every state except Colorado, making about two-thirds of American adults overweight or obese. An estimated 23 million children are either overweight or obese.
Generally, people who weigh more than 10 percent of their ideal body weight are considered to be overweight. A person 30 or more pounds over their ideal body weight is considered obese. Excess weight contributes to serious health problems such as diabetes, kidney failure, heart attacks from high blood pressure and high cholesterol levels. Asthma also is likely for overweight children.
According to the National Institutes of Health, about 15 percent of American children are overweight. At the current rate of increase, the figure will soon total one-third of all children. With a continued increase, the NIH estimates more than 50 million Americans could have diabetes by 2050.
An overnight change in lifestyle to lose weight and change eating habits is unrealistic. A period of four to six months to reach goals is more realistic, with a plan to make adjustments if needed.
To make healthy lifestyle changes easier, start with small changes. Gradual change is easier to make part of a daily routine and to maintain over time. Eat together as a family, drink milk or water instead of soda, and take a walk together after dinner.
Set realistic goals that allow you to see results for each family member and set family goals. A child's goal might be to eat fruit or raw carrots as an afternoon snack. An adult goal might be to walk or exercise three days each week. As a family, the goal might be to avoid fast-food meals and make eating out a treat.
Be aware of situations that tempt you to revert to your old habits. If you usually eat lunch at the mall when you go shopping, eat lunch before you go or plan to eat a salad or other healthy lunch instead of fast food.Reward successes frequently to stay motivated. Praise your child when he or she reaches a goal or asks for a fruit snack instead of cookies. Families can decide as a group on a reward for meeting goals. For instance, the reward may be a special trip or a night at the movies.
Focus on healthy changes and keep a positive attitude. New behaviors take time to establish as habit. Don't worry about the number on the scale. Concentrate on eating healthy foods and getting enough exercise.
Make adjustments when needed. Everyone should try to stay with the plan until new habits are formed. But the family also should have the flexibility to change the plan and make new goals when plan isn't working for the family.
Families can find support and information for weight and exercise goals from health professionals or from many Web sites.