Compounded by the fact that children participate more in sedentary activities such as computer games, handheld games and TV viewing, it isn’t any wonder that they are unable to get rid of the excess calories.

A Health Promotion Board (HPB) Survey showed that 60% of adult Singaporeans eat out as often as 4 times a week and it is likely that their children willeat out with their families. With more income and F&B establishments at every turn, Singaporeans are beginning to increase their food intake in portions, but less healthily.

The same survey also showed that 1 in 4 children aged 7-12 years ate fruit and vegetables on a daily basis.  It is very important to make dietary changes in tackling obesity.  Other lifestyle measures such as getting more involved in physical activity are very important as well.

Obesity in childhood leads to approximately 30 percent of obesity in adulthood and is linked to problems including high blood pressure, , high cholesterol levels, type-2 diabetes and an increased risk of  heart disease. Often, it also affects the psychological well-being of children, as they may get teased or bullied in school for being obese. It is therefore very important  to practice early assessment and intervention before this condition worsens in adulthood.

If your child is overweight, here’s what you need to do to manage it:

1. Be supportive
   Overweight children need support, acceptance and encouragement from their parents. They need to understand the reasons behind all the concern and to have a chance to share their concerns with you.
    
2. Teach, Lead and Include
   Do not isolate your overweight child but get everyone in the family involved in eating healthily and changing their lifestyle to include more physical activity. Family involvement helps teach everyone good, healthy habits and does not single out the overweight child. Children are good learners and they learn best by example. Being a good role model for your children by living out a healthy lifestyle will teach them habits to follow them through the rest of their lives.
    
3. Loosen the Diet Reigns
   Do not put your child on a restrictive diet. Limiting what children eat may be harmful to their health and interfere with their growth and development. Parents should offer the whole family a wide variety of food from different food groups. Snacks should be as nutritious as possible, without depriving your child of the occasional chocolate or chips. Also, remember to buy lots of different types of wholesome food for your home. This will help your children learn how to make healthy food choices.
    
4. Let Go of Food as a Reward
   Sending children to bed without dinner will make them worry that they will go hungry. They would then eat whenever they get a chance ‘in case’ they get punished later. Rewarding them with treats will also cause them to perceive that such foods are more valuable. This will send the wrong message about food that are ‘freely available’ such as rice, fish, fruits and vegetables.
    
5. Go Shopping
   Grocery shopping together gives you a chance to teach your children about good nutrition. It also helps you to learn their food preferences. Children get a feeling of accomplishment and may be more willing to try food they helped shopped for and prepare.
    
6. Concentrate on Meals
   Eating in front of the TV makes it difficult to pay attention to feelings of fullness, and may lead to binging. When the children eat slowly, they also can detect fullness better and stop before overeating.
    
7. Take Part in Lunch Recess
   Because your children’s lunch options are often limited to the school canteen during recess time, find out what is available at the canteen stalls and advise your child to make proper food choices from there. Packed meals from home are also a more heartwarming and nutritious alternative, as you will get to decide what goes into your child’s lunchbox.
    
8. Play Along
   Encourage your child to ditch the television or computer to get out and play outdoors instead. Toys such as water guns, scooters and limbo party games are some examples which will encourage physical activity. Get active yourself by playing along! It’s great fun and does wonders for everyone’s health.

If you find all measures taken on your own doesn’t seem to work, it may be worthwhile getting a doctor’s consultation to make sure there’s no pathological problem causing the rapid gain in weight. See a dietician for more detailed meal plans to reduce caloric intake, or even work with a physiotherapist to come up with an appropriate exercise regimen to follow.

Dr. Cindy Ho
Associate Consultant
Division of Paediatric Endocrinology, National University Hospital