6 Ways to Combat Childhood Obesity

Dear Fitness Coach:

My 8-year-old son just had his annual pediatric check-up, and I was told he is obese because he is in the 95th percentile. I am hoping he will grow out of it....however,  I was a chubby kid, and I now constantly struggle with my weight and could afford to lose 25 pounds myself. What can you suggest?
 
A Concerned Dad
 
 
Dear Concerned Dad,
 
You are right to be concerned because obesity is growing at “exponential” rates among our nation’s youth. Here are some frightening predictions: Our children’s generation is likely to be the first generation in history to have a shorter lifespan than their parents.

They are also the most sedentary generation in human history. Add this to the fact that 67% of the U.S. adult population is overweight, and our children are up against some daunting odds. An overweight child has a 95% chance of becoming an overweight adult without intervention. It’s up to you, as the parent, to set a healthy example for your child to follow. If your son sees you making good food choices and embracing physical activity, he too will follow.

Here are a few easy ways to get you and your son started:
 
1. Get moving. Walk, jog or bike around the neighborhood with your child. Encourage your child to take mini physical activity breaks from watching TV or doing homework.

2. Make healthy food choices. Keep less processed food in the house, and both you and your child will benefit.

3. Organized fitness. This could be team sports, martial arts, dance classes. The Gold’s gym in Tewksbury has FitKidzRock! group fitness classes and personal training for children ages 8-13.

4. Read it, then eat it! Have your son start reading nutrition labels on food. This will empower him to make good choices. Turn it into a contest: Take him food shopping and have him look for cereals that have less than 10 grams of sugar per serving.

5. Everything in moderation. Never marginalize your child’s desires by forbidding certain foods. It will turn your child into a closet eater. Instead of your weekly McDonald’s run, make it a once-a-month occasion. An after-school snack of cookies or chips is fine, as long as it’s a once a day treat. You can also swap out any snack for a 100-calorie-pack version. This will teach your child portion-control.

6. Brown-bag it! Studies show that children who eat school lunches consume more calories than those who eat homemade lunches.

Got a question for the fitness coach? E-mail her at eross@goldsgym.net.

Estee Murray Ross is a Chelmsford resident. She is a AFAA certified Personal Trainer and AFAA/ACE certified Group Fitness Instructor and is CPR/AED certified through Red Cross. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. She currently works at Gold's Gym in Tewksbury.