The numbers are alarming. Childhood obesity is on the rise, with almost 15 percent of children aged 10 to 17 years old considered overweight.¹ The health concerns are clear. Type 2 diabetes, high blood pressure, and other obesity-related chronic diseases previously seen only in adults are now showing up in children.²

Causes of Childhood Obesity

Overweight and obesity rates have been rising in both children and adults. It comes down to a simple formula-more in and less out. In general, children are eating more calorie-rich foods and exercising less. Busy schedules mean many families are eating on the run, consuming larger than average portions, calories, and fat. Today's children spend hours sitting in front of the TV or the computer.³ Many schools no longer require physical education classes.⁴

Effects of Childhood Obesity

All of this equals an increasingly heavy population of children. While overweight children are more likely to become overweight adults, the truth is that overweight children are at risk for adult-onset diseases such as type 2 diabetes, hypertension, and heart disease.⁵ In addition, other problems linked to overweight include:⁶

• Bone and joint problems
• Shortness of breath, which makes exercise or physical activity more difficult and may aggravate symptoms of or increase the chances of developing asthma
• Restless or disordered sleep patterns
• Liver and gall bladder disease

The effects are more than just physical. Overweight youth often face social discrimination, like teasing and exclusion, by their peers.⁷ Studies have found that overweight youth are more likely to be diagnosed with mental health disorders, such as depression, than their non-overweight peers.⁸ In fact, according to one study, obese girls aged 13 to 14 are four times more likely to experience low self-esteem than non-obese girls-and those with lower self-esteem had higher rates of loneliness, sadness, and nervousness and were more likely to smoke and drink alcohol as a result.⁹

How Do You Know if Your Child Is Overweight?

Body mass index (BMI) is a number based on height and weight that helps determine how much body fat a person has. While BMI for children and adults is measured in the same way, BMI for children and teens is age- and gender-specific and often is referred to as BMI-for-age.¹⁰ The best way to figure out your child's BMI is to have a doctor do the measurements to ensure they are right. You can keep track of your child's BMI over time to see patterns in growth and weight gain.

BMI is a screening tool doctors use to check for overweight or risk for overweight-but it's not the only tool. Health care providers might also measure skinfold thickness, evaluate your child's diet and exercise, and check your family history.

Seeing the Whole Picture

Finding out BMI is important because most Americans who are overweight do not see themselves as such. They also believe that they are physically active enough. A 2004 obesity study of adults found that although 2 out of 3 were considered overweight or obese according to BMI measurements, most responded that they were of average weight.¹¹

This belief also holds true for parents of overweight children. A Florida State University study found that parents did not admit that their children were overweight, even though nearly 20 percent of both boys and girls were defined as overweight based on their BMI.¹²

Parents lay an important foundation for their child's attitude about food and exercise. Be a positive role model and avoid negative statements about food, weight, and body size and shape. Offer your family healthy and nutritious meals and snacks and participate in regular exercise together.

One Step at a Time

All of this might be easier said than done though! A busy family can't make major changes all at once or nothing will stick. The best approach is taking one step at a time, allowing enough time for it to become routine and then adapting other changes.

Try out the suggestions below one at a time and introduce a new one each month. Even if your child is not overweight, these small steps will help your family improve eating habits and adapt long-term changes that will keep you healthy for years to come.

Food

1. Eat breakfast every day-good options include cereal and low-fat or fat-free milk, oatmeal, peanut butter toast, or a hard-boiled egg and a piece of fruit.
2. Try a reduced fat product-for example, switch to low-fat or fat-free milk, reduced fat cheese, or reduced fat mayonnaise.
3. Add one serving of fruit and vegetables per day.
4. Try a new fruit or vegetable-check out the options at your local grocery store. Never had a mango? Try one! Never had asparagus? Try it! Ask your grocer for tips on preparing and eating new fruits and veggies.
5. Eat dinner together as often as possible. Sit at the table and eat slowly and enjoy your food.
6. Cut out fried foods-try baking, broiling, or sautéing instead.

Activities

1. Make a "no eating while watching TV" rule.
2. Limit computer, TV, and video game time. Start a "no TV, computer, or video game" night once a week.
3. Try a new activity together-see if you can learn to play a new sport together!
4. Stay active-take the stairs instead of the elevator, get off one bus stop early and walk. Little steps add up throughout the day.

If you are concerned about your child's weight, talk with his doctor to find out what you can do to help. Make healthy food choices for yourself and exercise on a regular basis-modeling these behaviors will make it easier for your child to make the same healthy choices.

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