Entering ChinaMarch 4 is World Obesity Day. Childhood obesity is not only a simple weight problem, but also affects their athletic ability, musculoskeletal development and even cognitive development, and also has adverse effects on mental health, cardiovascular system, endocrine system, respiratory system, digestive system, etc. It can be said that childhood obesity is a health alarm at the starting line of life.
Obesity brings “multiple blows” to children
The impact of obesity on the health of children and adolescents is multifaceted, and there are three types of obesity that are particularly common. One is the invisible injury of the skeletal system, such as early bone age and premature closure of the epiphysis; Increased risk of knee load, “O” shaped legs; Vitamin D deficiency is predisposed, which is not conducive to the healthy growth of bones in children and adolescents. The second is an abnormal signal of sexual development, and there is a two-way risk of precocious puberty or delayed sexual development, such as obese girls are prone to early menarche, and boys are prone to breast development. the third is the double crisis of psychological cognition, depression, memory and learning ability decrease; It is easy to form a vicious circle of “psychological-metabolic” due to the chronic pressure of society.
Obesity is also the “main culprit” of many chronic diseases. First of all, obesity can easily lead to metabolic disorders, increasing the risk of insulin resistance, non-alcoholic fatty liver disease, hyperuricemia, dyslipidemia and other risks. Secondly, obesity also increases the risk of cardiovascular diseases, such as thickened carotid artery intima proportion, abnormal blood pressure, etc. In addition, obesity can also increase respiratory risks, leading to sleep apnea, asthma, etc.
How to scientifically make a plan for eating, moving, and reducing?
1. Smart diet: not dieting, but reshaping the dietary structure
The “Golden Plate Rule” is recommended, which is 1/2 non-starchy vegetables, 1/4 high-quality protein (fish/beans/lean meat), and 1/4 whole grains. At the same time, the “three reduction strategy” is carried out. The first is to reduce invisible sugars, be wary of added sugars in foods such as yogurt and fruit juice, and the daily intake of refined sugar should not exceed 25 grams; The second is to reduce bad fat, and limit the intake of high-fat and high-calorie foods such as processed meats and shortened pastries; The third is to reduce the speed of eating, it is recommended to chew 20 times per bite, and the meal time is more than 20 minutes.
2. Effective exercise: find ways to persevere to the end
It is recommended to exercise for 60 minutes a day, 5 days a week, and 30 minutes of aerobic (heart rate of 60%-70% of maximum) + 20 minutes of resistance (elastic band/bodyweight training) + 10 minutes of flexibility training are recommended for the intensity combination. Students should make full use of the fragmented time to exercise, and perform 3-minute jumping jacks or leg raises between classes or every 1 hour of sitting, and the daily energy consumption can increase by 150 kcal. In terms of exercise mode, you can choose the sports that you are interested in and can adhere to, such as dance, ball games, obstacle running, etc., which can increase the energy consumption of sports by 30%.
3. Scientific weight loss: a stepwise weight loss program for pediatric dietitians
Step 1: Establish a baseline. Diet and exercise were recorded for 3 consecutive days, and baseline levels of nutrient intake and energy expenditure were assessed.
Step 2: Graded intervention. For overweight children, it is advisable to adjust their diet and increase their daily activities; People with mild obesity should adopt personalized meal plans and structured exercises; People with severe obesity should seek medical help and adopt medical nutrition therapy + multidisciplinary team intervention to help children and adolescents lose weight while reducing the risk of disease injury or risk.
Step 3: Key indicator monitoring. Obesity weight loss goals should be stratified and maintained at 3 to 6 months for most overweight and mildly obese children, with a weight loss of 5% to 10% at 3 to 6 months. The rate of weight loss should not be too fast, the weekly weight loss should be less than or equal to 0.5 kg, and the blood routine, liver and kidney function and other related indicators should be rechecked every 3 months.
How to create a good weight-loss atmosphere for children?
To solve the problem of obesity in children and adolescents, it is necessary for families, schools and medical institutions to work together to establish a support network for families, schools and doctors to create a good support system for children.
In terms of households, it is recommended to set up “healthy gas stations” to use fruits, nuts and low-fat milk as snacks to reduce the purchase and storage of high-calorie snacks. Set up a “Parent-Child Cooking Day” to let children participate in making one healthy dish every week, increase their willingness to eat healthy food, and gradually improve their diet.
In terms of schools, it is recommended to implement the “Healthy Plate Plan” to classify food by color, and students can mix and match five-color ingredients independently. Dietary patterns suggest nutrients and energy intake, and improve nutrition and health awareness; Innovate recess sports, encourage safe and scientific physical activities between classes, and ensure daily physical activity time.
In terms of medical treatment, health records are established through the nutrition clinic, and body composition (muscle/fat ratio) and metabolic indicators are regularly monitored. Through multidisciplinary comprehensive management, such as nutrition, endocrine, sports medicine, traditional Chinese medicine, psychology, etc., we provide a full range of health interventions for children.
Childhood obesity management is not a “one-size-fits-all”, but a reshaping of health trajectories early in life. Precise nutritional intervention, scientific exercise prescription, and systematic environmental support can help children break the “fat cycle” and regain physical and mental health.
