Healthy Weights

Healthy Weights for Children | Healthy Weights for Adults

Healthy Weights for Children

Do you think you can recognize if your children are overweight or obese just by looking at them? Research suggests that often parents can’t. There are many reasons for this:

  • It’s more common now to see overweight or obese kids. When parents compare their own children to overweight children they may think they look normal.
  • Some cultures value heavier weights and think it’s a sign of being healthy and successful.
  • Some parents don’t want to admit that their child might have an unhealthy weight.

What’s All the Fuss About?

Over the past 25-30 years childhood obesity rates have increased. In 2004, 26% of Canadian children
and teens aged 2 to 17 were overweight or obese; 8% were obese. There are many reasons why this
may be happening:

  • Family Genes – having one or two obese parents can predispose a child to becoming obese.
    But genes don’t change as fast as obesity rates have risen.
  • Poor eating habits – food portions have become super sized and we often eat on the run instead of taking time to enjoy family meals.
  • Decreased physical activity – kids are less active and fewer of them play outside anymore.
  • We live in an environment that promotes obesity – many neighbourhoods are built so that
    you have to drive to the store, school, work, even to play!

Overweight children and adolescents are at increased risk for:

  • Heart disease and high blood pressure.
  • Type 2 diabetes, which in the past was only seen in adults.
  • Becoming overweight or obese adults by 70%. If one or both parents are overweight or obese,
    this jumps to 80%.
  • Social discrimination by their peers and adults, which can lead to poor self esteem.

While being overweight as a child can lead to some health problem later on, overweight kids may also experience poor body image and have trouble making friends.

Is My Child a Healthy Weight?

A child’s height and weight should be measured and recorded regularly by a health professional, such as your doctor. There are growth charts that your doctor can use to determine if your child is overweight or obese. Changes in height and weight need to be followed over time. A one time measurement is not enough.

Keep in mind that changes in height and weight are a normal part of childhood. This makes it a bit more complicated to tell if a child has an unhealthy weight by just using a one time measurement. Many factors can influence a child’s growth, and each child has a different pattern of growth.

Remember, we all come in different shapes and sizes, including kids! Focus on your child’s strengths
and abilities, not on their weight. If you have a teen with body image concerns, click here for a copy of
Are You Body Wise.

Measuring Overweight and Obesity in Children: BMI-for-Age

Health professionals can use BMI-for-Age charts to track your child’s height and weight over time to
assess weight status. Click here for more information about BMI-for-age for children and teens:

http://www.cdc.gov/nccdphp/dnpa/bmi/childrens_BMI/about_childrens_BMI.htm

What can you do to help your child have a healthy weight?

  • Learn about the risks of being overweight or obese.
  • Make it a priority to help your family achieve and maintain a healthy weight. This means taking the time to be active and eating well most days of the week.
  • Be the role model for healthy living.
  • Provide physical activity and healthy eating opportunities for your family. Set limits on unhealthy foods and screen time.
  • Body weight is affected by how much we eat and how much we move. But everyone burns calories at a different rate. So someone in your family may be able to eat more than someone else in your family and not gain weight. Just remember, everyone in the family needs to be active and eat right, regardless of their weight!
  • You are the gatekeeper who decides what foods come into your house. You’re responsible for what, when, and where food is provided to your kids. Let your kids choose what to eat and how much from the healthy choices you offer.
  • You are responsible for helping your children be active and how much time your family spends being active.
  • Limit screen time to less than 2 hours a day. This includes time in front of a TV, computer, game boy, etc.
  • Relax and take a deep breath – nobody’s perfect or can follow all of these recommendations everyday. We do the best we can. Work on changing small daily things to reap big health rewards.

Healthy Weights for Adults

Most of us have an ideal weight that we would like to be – you know, that perfect number on the scale! Unfortunately, for most of us that magic number is not realistic. Instead of focusing on the scale, focus on making lifestyle changes for your health.

Although you might be more interested in what you look like on the outside, being overweight or obese is associated with some health risks:

Heart Disease:

  • Having a BMI over 25 increases the risk for heart disease.
  • Adults who are obese are two times more likely to have high blood pressure
    than those who have a healthy weight.
  • Obesity is associated with higher levels of triglycerides (blood fat) and lower
    levels of HDL cholesterol (“good” cholesterol).

Diabetes:

  • Gaining weight increases the risk of developing Type 2 diabetes.
  • Over 80% of people with diabetes are overweight or obese.

Cancer:

  • The risk for some types of cancer is associated with being overweight or obese.
  • Women who gain more than 20 pounds from the age of 18 to midlife double their risk
    of postmenopausal breast cancer, compare to those whose weight remains constant.

Breathing Problems:

  • Obesity can contribute to sleep apnea (interrupted breathing while sleeping).
  • Obesity is associated with a higher prevalence of asthma.

Arthritis:

  • For every 2 pound weight increase, the risk of getting arthritis increases.
  • Weight loss can improve the symptoms of arthritis.

Reproductive Complications:

  • Being obese during pregnancy increases the risk of the mother having high blood pressure.
  • Pregnant women are more likely to have gestational diabetes and problems with labour and delivery.
  • Obese premenopausal women are more likely to have irregular menstrual cycles and infertility.

Along with the health consequences of obesity, being obese can affect the quality of life because:

  • Physical activity and simple movement is harder.
  • Social, academic, and job discrimination.
  • Increased risk of depression.

Is Your Weight a Health Risk?

Compared to children, it is easier to figure out if an adult has a healthy weight. Adults age 18 and over can use the Body Mass Index (BMI) to assess their weight. The BMI is a measure of your weight related to your height. A BMI over 25 indicates overweight and a BMI over 30 indicates obesity for adults. Aim for a BMI between 18.5 and 24.9 as this is the range associated with the least health risks. Click here to calculate
your BMI:

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/bmi_chart_java-graph_imc_java_e.html

Along with your BMI, your waist measurement also tells a lot. Carrying most of your weight around your middle also leads to a higher health risk. If you are overweight or obese, reducing your current weight by 10 percent can help reduce your health risk for some chronic diseases. Making small changes that become daily habits means you can become healthier. The added bonus is that you become a great role model for your children. Click here for a copy of Your Way to a Healthy Weight to help you get started on a healthier lifestyle.