Genetics

It’s not often that a child’s obesity is completely beyond anyone’s control, but studies do point to certain genetic traits that may increase the likelihood.  There are rare genetic disorders, but the fact that they are rare would rule them out for the majority of childhood obesity cases.

In the past 30 or so years, the rates of childhood obesity have tripled, yet human genetics has not changed that dramatically.  In all likelihood, some children have a genetic ‘predisposition’ to obesity that it activated by one of the other common risk factors.

Poor Diet

A diet that is high in calories is certainly one contributing factor to childhood obesity.  More specifically, a diet that is high in calories from sugars, saturated fat and other low nutrient sources is a contributing factor.  Liquid calories  from soft drinks and some fruit drinks are a culprit, as are processed foods, fast foods and super-sized portion sizes.

Many childhood diets contain very little fiber or protein, and not much thought at all is given to essential vitamins and minerals.  Kids left to eat what they want and drink what they want will ultimately gain excess weight.

Lack of Activity

The video games and mobile devices mentioned in the introduction may not be the sole culprits, but they can definitely play a part.  A sedentary lifestyle is cited as a primary reason for obesity in adults, and it’s no different with kids.

In the not so long ago days when there was no media like computers and mobile devices and video games, children had to move around just to entertain themselves.  Even on television, Saturday mornings used to be the time to lay around and watch cartoons, now it can happen all day every day.

The Solution

Unfortunately, there really is no one solution to the childhood obesity issue.  All of the above factors play a role, but it’s also up to parents and other support members to keep kids in line and see that they observe healthier habits.  Set an example, and practice guidance, even with a busy and hectic lifestyle.  Increase the interaction with kids, eat as many meals together per week as possible, and watch how things start to change.

•    I now have the stamina and ability to enjoy everything life has to offer.

•    I can see my toes!

•    I can’t believe I’ve maintained a healthy weight for over two years with ease. I’ve thrown out all my fat clothes.

•    Back pain…what’s that? I can’t remember

•    When I look in the mirror an extra chin is not in the reflection anymore.

•    I look the way I did when I was much younger. People keep telling me I haven’t aged.

•    I’m able to assert myself. I don’t feel looked over anymore at work.

•    My husband has lost weight too. We go on regular walks now. It’s reinvigorated my marriage.

•    I get out and enjoy the weekends. When I was heavier I never wanted to go out, I just sat around in front of the TV – now I have too much energy to do that.

•    I’m more positive about what the day will bring now.

•    I value myself more – I do nice things for myself now. I feel more deserving.
I have more fun. I’m more adventurous.

Of course, no one should really expect you to stop snacking.  The key is to incorporate some healthy snacking tips into your daily routine to reduce calories and help speed up that metabolism.

Liquid Calories

One of the more sinister sources of excess calories are liquid calories.  Soft drinks and fruit drinks provide a mountain of sugar and calories, and virtually nothing in the way of nutrition.  And even worse, many people don’t even consider the drink as part of the snack!  If you drink soft drinks or fruit drinks regularly, cut down or stop altogether. 

Make Sensible Choices

Since you’re still going to snack, start making sensible choices to bump up the nutrition level and knock down the calories.  Adding some protein like nuts, seeds, yogurt or a hard boiled egg may help you feel satisfied longer and won’t have such an impact on your blood sugar.

Snacks that have fiber and nutrients you need like raw fruits and vegetables always make a good choice, too.  The fiber is required for your body to function properly, and it also helps you feel satisfied longer.  Watch out for packaged snack food, even if they claim to be healthy.  Read labels and look for high calories and sugar before you bring it to the register with you. 

Be Mindful

Eating mindfully will always help you to eat less, and that’s also true of snacking.  When it’s snack time, only focus on eating.  Don’t snack and watch tv or snack and work or snack and drive.  If you snack mindlessly, the potential to overeat increases dramatically.

Clear the Deck

Obviously, it’s much easier to avoid unhealthy snacks if they aren’t in your home.  Take the time to clear out all of your fattening, high sugar snacks so you won’t have to feel tempted.  Also, make sure that you stop bringing them into the house from this day forward.

Avoid the Crash

That midday blood sugar crash that many people get is a common cause of high-sugar snacking in the afternoon.  Try not to let too much time pass in between meals and snacks, so your blood sugar will remain on an even keel.  Once you figure out the optimum times for you to snack during the day, stick with them and you’ll never feel famished or suffer the dreaded blood sugar crash.

The smaller top portion of the stomach can only hold a limited amount of food, so caloric intake is restricted.  Also, the narrow opening between the two slows digestion, so you will stay satisfied longer.  The non-invasive nature, quick recovery time and quick weight loss of gastric banding has always been popular, but many have wondered about the long-term effectiveness about his procedure.  Now there is a new study that answers these questions.

The Study

Researchers from the Centre for Obesity Research and Education in Australia, followed around 3,226 patients who underwent gastric banding between 1994 and 2011. The average age was 47-years-old, and almost 80 percent of the participants were women.  Of the group, 714 had been post-surgery for at least 10 years, and the average weight loss was around 26 kg or 57 lbs.  For the 54 patients that were more than 15 years post-surgery, the weight loss was about the same.

Following a Healthy Lifestyle

It should also be noted that all of the patients who participated had to follow advice about food consumption and exercise, meaning their success was maintained while following a normal, healthy lifestyle.

Good News

Naturally, for people suffering from obesity and for those who are more recent gastric banding patients, this is very good news.  There is clinical evidence that the surgery is effective over a long period of time, which means anyone suffering from obesity can look forward to a long and healthy life, and that’s anyone can ask for.

One of the reasons that sugar isn’t given the credit it deserves for causing obesity is because most of us think of that bag of refined, white sugar or sucrose as being the only culprit.  In reality, sugar comes in many forms including fructose, glucose, maltose and even alcohol.

Some Dangers of Sugar

In the book, “Licking the Sugar Habit” by clinical nutritionist Nancy Appleton, she lists many negative characteristics of sugar, including:

• Causing cardiovascular disease
• Contributing to osteoporosis
• Decreasing growth hormone
• Feeding cancer cells
• Weakening eyesight
• Causing food allergies
• Contributing to diabetes
• Interfering with protein absorption
  

Sugar = Calories

When it comes to obesity, sugar equals extra calories, and they are often empty calories that contain no nutrients.  To put it all in perspective, one teaspoon of granulated sugar is about 4 grams of sugar.  A basic can of cola may contain around 40 grams of sugar, or close to 10 teaspoons.

The American Heart Association says women should have no more than 6 teaspoons a day and men no more than 9 per day to maintain good health.  That means having even one can of cola or similar soft drink per day would put you over the limit, not to mention all the other forms of sugar that are ingested.  It isn’t uncommon for some people to have multiple soft drinks in a day, plus sugary cereals, candy, juices and lots of other foods.

The Appetite Connection

Boosting your calorie intake isn’t the only way that sugar affects your weight.  It can also spike blood sugar and insulin levels, then cause them to crash which keeps you hungry.  Stimulating the appetite in this way will result in you eating more and never quite feeling satisfied.  So, you’re taking in a lot of extra calories from the sugar itself, then you’re taking in extra calories because you’re always hungry.

Look at the First Five

Popular doctor and tv personality Dr. Oz suggests looking through the first five ingredients of any food to ensure there isn’t any type of sugar listed in there.  This is especially important in the morning when you just wake up from your overnight fast and you really don’t want to be shoving a pile of sugar into your body.

By watching your sugar intake you’ll discover it’s easier to maintain a healthy weight over the long term and feel healthier too.

In fact, a University of Illinois study claims that keeping kids at the table for as little as three extra minutes, can improve a child’s chance of avoiding obesity.

The Research

The research consisted of looking at ways that lower income families could help their kids get to a normal body weight and stay there.  While different methods were tried, it was found that spending the extra few minutes at the table made the most drastic difference.

As part of the study, researchers looked at 200 different families and their mealtime behaviours.  It was the differences in this behaviour that seemed to guide the differences in weight.  Basically, the kids who sat down for regular family meals and stayed at the table longer had healthier weights.

And the time difference was quite minimal.  Families that engaged with one another over a 20 minute meal four times  a week weighed much less than the kids who left the table at the 15 to 17 minute mark.  The researchers feel that scheduled meal times and the communication between family members are the keys to the favourable findings.

With varying schedules and many more single-parent homes than the ‘old days’, the concept and importance of a scheduled mealtime in the evening has dwindled.  It is the families that have been able to stick to the old school model and interact positively with one another during the meal that have seen the best results.

Taking Action

Research is great, but only action will yield positive results.  Those 3 or 4 extra minutes for every meal add up to a whole lot over time, which is why it’s so important to stick to the schedule.  With lower income families, it’s often lack of access to healthy food that’s cited as the reason for obese children, but even when that was a factor, the families with regular meal times who communicated positively had thinner kids.

Since neighbourhood conditions, marital status and maternal instincts or knowledge aren’t always easy to change, it’s important to take control of the things you can.  Look at everyone’s schedule and make time to spend together as often as possible for meals.  Talk about each other’s days, share ideas and stories and then watch the effect it has on your children’s waistlines.

It might not be this way forever, but for now here are some hidden health risks of obesity.

Infertility in Women

Most people can see how an obese male might have trouble in the fertility department, but many are surprised when they hear it affects women, too.  Experts agree that the role of obesity in female fertility is quite complex, but it a problem and it does make a difference.

In a study that was published in the journal ‘Human Reproduction’ it was found that women who ovulated regularly but had a BMI of 35 were 26% less likely to become pregnant spontaneously.  Women with a BMI of 40 or higher were 43% less likely to get pregnant.  Since obesity continues to increase around the world, this issue might end up having greater implications in the future.

Allergies

Allergies are usually a nuisance and sometimes a health danger, but they aren’t often linked to obesity.  However, a study of 4,000 people from the age of 2 to 19 found that obese kids and young adults were almost 30 percent more likely to have an allergy and almost 60 percent more likely to have a food allergy.  And everyone knows how serious food allergies can be for some sufferers.

Asthma is another allergy-related condition that increases in the presence of obesity.  Asthma sufferers have trouble breathing freely and clearly and can have difficulty sleeping and with regular daily activity without medication.  It has been well documented that some cases of asthma and various allergies will lessen in severity or even disappear when the excess weight is lost. 

Risky Teen Behaviour

Risky behaviour in teenagers isn’t a health condition on its own, but it can certainly lead to serious issues.  The journal of the American Academy of Pediatrics published a study that found a connection between excess body weight and risky teenage behaviour.

Teens classified as ‘extremely obese’ were more likely to smoke, and obese females were more likely to combine more than one risky behaviour.  Drinking, smoking, drug use and high-risk sexual activities were some of the behaviours that were combined.  Both males and females in the obese had a higher likelihood of displaying suicidal tendencies than their leaner counterparts.

It’s similar to having to clean or pack a very cluttered or disorganized room or home.  Looking at it all at once can make you crazy, but if you break it down into more manageable tasks and take it one step at a time, success is yours for the taking!

Avoiding Overwhelm

Feeling overwhelmed at the thought of what you need to accomplish is probably the number one reason people fail when they think of weight loss as one big goal or number.

“I have to lose 47 pounds” sounds a lot scarier than, “I have to lose 2 or 3 pounds per week.”

Time It Right

Even when you decide to break your weight loss down into smaller goals, you still have to time it right if you really want to boost your chances of success.  Look ahead to make sure you don’t have any potentially distracting life events on the horizon, then set a firm starting date.

Create your plan that consists of your end goal, plus a series of short term goals to help guide you there, and be serious about the starting date.

Measurable Goals

In order for you to know that you are staying on track, it’s important to make your goals measurable. That means exercise goals, eating goals and weekly weight loss goals.  If you plot out exactly what exercise you want to do, exactly what food you want to consume and exactly how much weight you want to lose, you can always refer to those measures to stay focused.

Reassess As You Go

It’s always wise to step back and reassess a situation to help stay on track, and that’s especially true when you’ve created a bunch of small weight loss goals.  Try to stay focused on the process, the “how” you want to reach your goals, rather than the goals themselves.

If you feel like you need to make minor adjustments to the plan at any time, feel free.  As you lose weight and get more fit, you just might want to give yourself more of a challenge.  Plan for success, and don’t forget to pat yourself on the back every so often.  You deserve it!

However, as with many other obesity-related theories that seem like a given, the results don’t really add up.

The Claim

The claim is simply that breastfeeding can help combat obesity and that kids who are breastfed are less likely to suffer obesity as they get older.  This claim has been published in many papers and journals, and even a report by the World Health Organization.  

The Reality

However, myth busters feel that any reports claiming that breastfeeding combats obesity aren’t randomized enough and have inaccurate results.  In fact, randomized studies that have been carried out suggest that there really is no correlation between breastfeeding and obesity control.  One study cited on Dr. Sharma’s website even followed 13,000 kids over six years, and didn’t find enough evidence to support the breastfeeding / obesity theory.

The Perfect Food

Of course, whether breastfeeding fights obesity or not, no study will argue that breast milk is the perfect food and every mother should provide it for their baby, if possible.  Breastfeeding provides all of the necessary nutrients a growing baby needs, builds the immune system, fights infection and allergies and even helps prevent serious illness and disease in the future.

It’s also important to note that these studies and claims deal with the obesity rates of the breastfed children, and not the mothers who are doing the breastfeeding.  Many doctors claim that a mother who breastfeeds her baby will have an easier time shedding that extra baby weight when the time comes.  So, by all means breastfeed!  Just remember that it isn’t a magical cure for your child’s potential weight issues down the road.

In terms of weight loss, does this model have any bearing on achieving a successful outcome?  Can you project your results with any degree of accuracy based on which stage of the model you are in?

Does It Help Get You Started?

Dr. Sharma, a leading Canadian obesity expert and blogger, acknowledges that while the stage you happen to be in might not help get you started on a successful weight loss journey, it can definitely prevent you from beginning at all.  If you are in pre-contemplation, contemplation or preparation, it is pretty much guaranteed you aren’t going to take the steps necessary to get started losing weight.

This may refer to diet modification, exercise or even bariatric surgery.  If you are only contemplating your weight and what to do, the chances of you taking meaningful action at that point are very slim.  And if you haven’t even started that phase yet, you really have no chance of success.

Does It Affect the Magnitude of Weight Loss?

Since anyone who is doing something about their weight has to be in the action stage according to the transtheoretical model, does being in this stage affect how much weight will be lost?

The answer to that question, is no.  Thousands of people are ‘doing something’ about their weight all the time, yet the amount of weight lost varies tremendously.  In a high percentage of cases, no weight is lost at all, yet the person trying was still in the action stage or he wouldn’t have tried at all. 

Does It Help You Maintain Weight Loss?

Since most people who lose weight aren’t able to keep it off for any length of time, then the answer is also “no” to the maintenance question.  While your state of readiness might help you take action, it certainly can’t predict your long term success.  You certainly have a much greater chance of success by taking action, since no action guarantees failure, but it is no guarantee.

Of course, people who opt for weight loss surgery may have a higher percentage of success, since the behavioural aspect is largely removed from the equation.  You still have to eat well and take care of yourself after weight loss surgery, but the tiny amount of food you’re physically able to eat changes the dimension of the situation and long-term sustainability is more easily achieved.