More than 10 million children are the victims of obesity in India and the number is only hitting horrific figures. When it comes to their food demands, you eventually have to give in due to that soft spot of yours. But, there should be drawn a line when it comes to health and overall fitness so we could prevent childhood obesity. Childhood obesity makes the path for future diabetes, cholesterol, blood pressure and what not. As parents, you need to introduce some degree of discipline to make sure your child eats healthy, plays on a regular basis, and learn to have self-control. Teach your children the right way so that they follow it during their adulthood.
So how to prevent childhood obesity?
Limit the screen time and encourage outdoor sports
You should set a limit to watching TV and playing video games and utilize that time for outdoor sports. 1-2 hours of playing will burn enough calories, and your child’s weight will stay managed. You can get a qriyo martial arts trainer at your home for your kid. It is a great way to involve them in physical activities as well as learning something new.
Make them drink a lot of water
It always seems trivial, but staying hydrated has a tonne of benefits, and burning stubborn fat and prevent childhood obesity is one of them. All the toxins and oxidants are removed by drinking adequate water. Average adults should drink at least 4 liters of water every day, that’s about 20 glasses. Children between 5-8 years of age should drink at least 5-7 glasses of water. Those between 9-12 years of age should drink at least 7-9 glasses of water. And those who cross 13 should start drinking 10 glasses of water and gradually increase their intake year by year. A lot of water doesn’t mean drinking 40 glasses, it can flush out the essential minerals from the body. So you can drink 4 liters to 6 liters of water every day.
Breakfast is the most important meal of the day
When I was little, my mother used to feed me a parantha with milk for breakfast, then I would head to the school. When I entered teenage, I resisted parantha and just drank milk for breakfast. With time I noticed weight gain, and I also started feeling nauseous in school until I had lunch. I think a lot of readers can relate to this. Our bodies get deprived of energy during the night, and if we don’t replenish that energy first thing in the morning, we are only surviving on borrowed time. From morning 7 AM till lunch, children barely make it and some even pass out during the assembly.
So make sure you feed your children with proper breakfast that should include whole grain products (chapatti, parantha, oats, muesli (not cornflakes), etc), proteins and essential fats. Check out my vegetarian nutrition plan to fill your family’s diet with nutrition.
Keep them away from simple carbohydrates
Pizza, pasta, burgers, white bread, sugar are some of the examples of simple carbohydrates. Simple carbs mean those carbs which get absorbed by your body quickly, spiking the blood sugar levels (insulin) and then making them crash. Repeated spikes in insulin make you susceptible to diabetes in future. You should feed your children complex carbohydrates (oats, muesli, whole wheat chapatti, brown rice, whole wheat bread). They contain fiber which slows down the absorption rate and prevents insulin spikes.
They also supply long-lasting energy to the body, your child will get a good amount of energy throughout the day in school. That is why they say you should complex carbs for breakfast. But do not restrict fruit consumption. Fruits with oats or a banana for energy are always good options, fruits at night should be avoided though. You do not need carbs before bed.
Feed them frequently
Starving for a long time translates to a slower metabolism. Some people even starve on purpose to lose weight. That is the worst way to do I because you are definitely going to gain all that weight back. So, to prevent childhood obesity and slow metabolism, remember to eat every 2-3 hours in small quantities. Ideally, you should eat 6 times a day, head to the vegetarian nutrition plan to make your meals.
You must make these changes to your lifestyle because your kids learn what you do. Not just kids but the whole family should stay fit and healthy. If you’re not getting enough time to hit the gym, get yourself a qriyo fitness instructor at home for your entire family. Qriyo offers various fitness classes such as yoga, aerobics, Zumba, HIIT, at your home. Fitness should not be compromised for work or school, it is and it should be your highest priority.
Keep them stress-free
Exams, homework, lack of fun can cause stress hormone (cortisol) to rise. The stress hormone then causes increased fat in the body, especially around the belly. While one cannot shut out stress altogether, as parents, you can be there for your kids. Make them feel good from time to time, if they are stressed during exams, read this to know about how to keep children stress-free. One of the most crucial yet ignored ways to prevent childhood obesity is stress.
To prevent childhood obesity for good, parents’ leniency and indifferent nature need to be done away with. Nothing should compromise the child’s health and future. Enough of childhood obesity, there are other equally important things that you must not ignore. Studies, extracurricular, and everything that is required for holistic learning and development. That is where qriyo can help you, be it childhood obesity, poor academic performance, lack of extracurricular activities and lack of skills, Qriyo has a home tutor for everything. Download India’s first managed home tuition app or visit qriyo home tuition website to get yourself a home tutor for academics or for 500+ other courses that can be learned at home.