With the arrival of winter vacation, have the kids at home switched to "weight-gaining mode"? Snacks are always within reach, the sofa seems to have grown on them, and staying up late and waking up late have become the norm. Before they know it, their weight has crept up, leaving parents worried and distressed!
Data shows that the average weight gain for ordinary children during a winter vacation is 2-3 jin, while obese children may even gain 5-10 jin. More than half of the obesity problems among "little fat kids" start during the holidays!
Childhood obesity is not a trivial matter. Li Chao, the director of the Weight Management Center at Hainan Chengmei Hospital and a master's degree holder in nutrition, reminds us that it not only leads to early bone age and affects children's height development, but also increases the risk of obesity, cardiovascular diseases, and diabetes in adulthood.
To safeguard your child's health during the holidays, parents must remember to avoid these six common pitfalls!
❌ Pitfall 1: "Being fat is a blessing, and you will naturally lose weight when you grow up"
This is the most common cognitive misconception. Many elders believe that a child who is fair, white, and plump is robust and healthy.
Li Chao emphasized that childhood obesity can lead to an increase in the number and size of fat cells, which are difficult to reduce in adulthood. 80% of obese adolescents will remain obese as adults. If not intervened in time, the metabolic disorders caused by obesity will last a lifetime, and it is not as simple as "growing up and losing weight".
❌ Pitfall 2: Blindly dieting and excessively restricting diet
If you notice your child gaining weight, do you immediately impose strict food restrictions, even forbidding them from eating meat or staple foods? This is a big mistake!
Children are in a critical period of growth and development. Excessive dieting can lead to a deficiency of nutrients such as high-quality protein, calcium, and iron, directly affecting the development of bones and the brain.
✅ Correct approach: Control total calorie intake rather than blindly dieting, reduce high-sugar and high-fat foods, and ensure adequate intake of protein and dietary fiber.
❌ Pitfall 3: Eating snacks and drinks casually, ignoring the hidden calories
During the winter vacation, staying at home, potato chips, candies, and milk tea have become the "standard fare" for children. These foods are high in calories and lack satiety, which can easily lead to calorie overload. At the same time, children's water intake decreases in winter, which can reduce metabolic efficiency and increase fat accumulation.
✅ Correct approach: Replace processed snacks with fresh fruits and vegetables, plain nuts, urge children to drink sufficient warm water every day, and resolutely limit their intake of sugary drinks.
❌ Pitfall 4: Sitting for extended periods without movement, or engaging in blindly high-intensity exercise
When the weather is cold, outdoor activities are reduced. Children become addicted to electronic products and sit for long periods, leading to a significant decrease in energy consumption and a natural accumulation of fat. Conversely, some parents force their children to engage in high-intensity exercise, which can not only easily cause joint injuries but also trigger rebellious behavior in children.
✅ Correct approach: Ensure that your child engages in moderate to high-intensity exercise for 1 hour every day, choosing fun activities such as skipping rope, playing ball games, jogging, etc., and avoid boring mechanical training.
❌ Pitfall 5: Disrupted daily routine and sleep-wake cycle, interfering with metabolic balance
During the winter vacation, it has become common for children to stay up late and wake up late, which directly disrupts their endocrine and metabolic rhythms, leading to reduced energy consumption. Li Chao explained that insufficient sleep can also affect the secretion of hormones that regulate appetite, making children more prone to hunger and overeating.
✅ Correct practice: Maintain a regular sleep schedule. Primary school students should sleep for 10 hours a day, junior high school students for 9 hours, and high school students for 8 hours, to help stabilize body metabolism.
❌ Pitfall 6: "Being fat is a blessing, and you'll naturally lose weight when you grow up"
Should children be subjected to adult weight loss methods such as low-carb diets and meal replacements, or should they pursue the quick results of "losing ten pounds in a month"? Absolutely not!
The core of weight management for children lies in "maintaining height and controlling weight", rather than rapid weight loss. It is advisable to lose 0.5-1 kilogram per month. Excessive weight loss can easily lead to developmental delays and may also trigger weight rebound.
✅ Parents must read: Core points of child weight management
Li Chao emphasized that managing children's weight is not a short-term task but a long-term process that requires the participation of the entire family. Parents should set an example by putting down their phones, stepping out of the house, and accompanying their children to develop good habits such as balanced diet, regular exercise, and regular sleep, rather than simply "controlling" their children.
If a child's BMI is found to be excessive, it is recommended to promptly seek body composition analysis at a professional institution and develop a personalized intervention plan to prevent obesity from affecting the child's lifelong health from the source.
This winter vacation, let's stay away from misconceptions about obesity, and ensure that children eat well, exercise regularly, and sleep well, so they can enjoy a healthy and happy holiday!
The Weight Management Center of Hainan Chengmei Hospital specializes in safeguarding the weight health of children and adolescents, ensuring the growth and development of children!
Li Chao, Master of Nutrition
Director of Weight Management Center
Medical expertise
Skilled in conducting precise and professional nutritional assessments and interventions for patients with diabetes, liver disease, kidney disease, and tube-fed patients; providing individualized and multi-modal nutritional treatment plans including dietary guidance, therapeutic Tonic Diet, enteral nutrition, and parenteral nutrition.