Preventing Teen Obesity

Obesity is a growing problem for teenagers in America. It is important to control weight as a teen so the problem does not continue into adulthood. The best way to control weight continues to be through healthy diet and exercise.

So far no one has come up with a more effective way to control weight than diet and exercise. Many teenagers today have a much more sedentary lifestyle than teens in years past. The computer, video games and television have replaced sports activities and chores. The temptation to eat fast food is everywhere, particularly in urban areas where conveniently located fast food restaurants offer food filled with fat and sodium.

Recent studies have shown that heart disease can start in childhood,when fatty plaque can start to build up that can cause a heart attack later in life. Overweight is linked to many diseases, according to the National Institute of Health. Excess body fat can lead to inflammation, high cholesterol, high blood pressure, high triglycerides, diabetes and elevated blood sugar.

Parents can help their teenagers to control their weight by providing a good role model in their own lifestyle habits. Teenagers can also start to take control of their own health by educating themselves about diet and exercise and adopting healthy habits that can benefit them for a lifetime.

There are many different books and theories about weight loss. According to the American Academy of Pediatrics, the scientific community agrees that there several effective ways to control weight and improve health.

1. Eat five servings of fruits and vegetables every day. Fruits and vegetables add important vitamins and minerals to the diet, while offering filling fiber.
2. Get at least one hour of physical activity a day. This hour may be broken up into smaller chunks of time. Therefore, getting up and walking around for 15 minutes, four times a day, can give you a total of one hour of physical activity. Include a variety of physical activities, for variety. Activities should include both aerobic and strengthening exercises Aerobic activities include walking, running, bike riding, jumping , basketball, ice skating and other sports. Bone strengthening activities include running, jumping rope and walking.
3. Limit time in front of a screen to less than two hours a day. This includes time spent at a computer, video game or television. Find more active activities for recreation and leisure.
4. Limit drinking of beverages sweetened with sugar, such as soda pop and sweetened juices.
5. Eat family meals together, including a healthy balance of low fat protein, fruits and vegetables in the meal.
6. Limit consumption of fast food, carry out and restaurant meals.
7. Prepare meals at home as a family. Teenagers, and even children, can learn how to help in the kitchen, chopping vegetables, setting the table and washing dishes. Involving the children in the meal preparation teaches them to cook their own healthy meals. The mealtime can be a pleasurable family time.
8. Eat foods that are high in filling fiber, which helps to ward off hunger pains and keeps the digestive system healthy. High fiber foods include whole grains, fruits and vegetables.
9. Eat a diet rich in calcium, including low fat dairy products.
10. Eat a nutritious breakfast every day.
    

Information in this article is not intended as medical advice. If you have questions about a medical issue, please consult a physician.

Resources:

Family At Heart
American Academy of Pediatrics

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