According to the National Health and Nutrition Examination Survey (NHNES), the percentage of obese children between 2 and 19 years old is 16.9 percent. There are many possible reasons for this trend. A sedentary lifestyle of watching television or playing video games instead of playing outdoors is one possible reason. Another is a diet focused on inexpensive fast food while more nutritious, but potentially more expensive, staples like fresh fruit and vegetables are left off the table. What is indisputable it that if the trend continues, it will reach epidemic proportions.

An overweight child faces serious health risks, like type 2 diabetes, high blood pressure, high cholesterol, gall stones, breathing problems, sleep disorders, and walking problems. He or she may also face emotional problems due to low self-esteem, depression, and dealing with ridicule from classmates. A child is considered overweight if he or she is heavier than 95 percent of the children who are in the same age group with the same height.

With so many negative issues associated with obesity, it is vital for children and their families to learn how to keep the weight off and establish healthy eating and exercise habits.

Healthy eating should be taught to children – the earlier the better – so they may continue the habits into adulthood. A well balanced diet consisting of whole grains, vegetables, and fruits is a must. Sugary beverages like soft drinks, sports drinks, energy drinks, flavored milk, sweetened ice tea, and even certain fruit juices add unnecessary calories. Kids should not drink more than one glass of sweetened beverage per day. Most fast foods have high calorie content and low nutritional content, so it is recommended to limit fast food consumption to once a week.

The entire family should make it a habit to eat healthy food together at the dinner table and not in front of the television. This encourages homemade meals and discourages mindless overeating, which can happen when a person is distracted.

Children should be encouraged to chew slowly – this aids digestion and reduces the appetite, so less is eaten. Never force the child to eat if he or she is not hungry, and encourage them to stop eating once they start to feel full. Rewarding a child with sweets or dessert for eating healthier foods should be avoided, as it teaches the concept of 'comfort food.'

Along with healthy eating habits, physical activity is important. Parents must set the example by exercising with their kids. Making exercise a habit for children will continue as they grow into adults. Family activities that involve a good physical workout and are fun include dancing, walking, biking, and swimming.

Children must not be allowed to watch too much television or play video games for hours at a time. These sedentary activities can make children lethargic and encourage mindless snacking, which promotes weight gain.

A healthy lifestyle must be lived by the entire family. An attitude of “do what I say not what I do” will not cut it. In fact, it may teach your children to rebel against healthy foods.

Start by making small changes, like drinking skim milk or water instead of sodas or sweetened beverages. Switch off the television during dinner and take family walks afterward. Make the most of opportunities to be active instead of making exercise a daily routine at a set time, which can become drudgery.

Set realistic goals, limit sedentary activities, and praise and reward your child when he or she shows improvement.

If a child is unable to lose weight at home, consider enrolling him or her in a weight control program. A good weight control program will include a registered dietician, pediatrician, exercise physiologist, and psychologist.

At the beginning of the program, a complete evaluation of the child's medical condition is performed. The child’s height, weight, growth, and general health is noted by the doctor and continuously monitored during the program. A dietician will select healthy foods for him or her to eat and a psychologist will assess the child’s emotional state and give the necessary counseling for behavioral changes.

Support

Weight loss and control in an obese child will take time, but with encouragement, support, and the whole family participating in fun physical activities, he or she can succeed.