1. When is a child considered obese and Level Chart of Body Fat Percentages for children ages (7 to 12) and teens ages (13-19)?

We must define what Obesity is and when do they reach that condition. Firstly, we must understand that Obesity is defined as an excessive accumulation of body fat. The total body weight is composed of Lean Body Mass (that is, water, bones, collagen and muscle) and Fat Mass. Secondly, in order to understand the present body fat status of your child or teenager, please refer to the following Body Fat Percentage Chart that I’ve prepared with information provided by Tanita Ltd., and which classifies him/her by age and gender, from ages 7 to 19, under four levels : Underfat, Healthy, Overfat or Obese. Look for the answer in the following level chart:

CHILDREN AND ADOLESCENTS BODY FAT PERCENTAGE (%) LEVELS

*This Level Chart prepared by Dr. A. Agostini for The Coalition To Defeat Childhood Obesity, Inc. (non-profit), based on information provided by Tanita Ltd.

2. How do we accurately measure Body Fat?

BMI (Body Mass Index), which is the proportion of a persons Weight to Height is, must definitely, NOT an accurate measurement of Body Fat. To simply confirm this, note that an individual with a lot of muscle is erroneously classified as Obese by BMI rules. Remember that Muscle weighs twice as much as Fat, but only occupies one-fifth (20%) of the body space. A fat person floats when in the water, while the skinny one sinks. On the other hand, measuring a child’s Body Fat must be done on a scale that utilizes the BIA (Body Impedance Analysis) method, as this is presently the most accurate form of obtaining the correct information. Purchasing a Tanita (brand) Body Composition Analyzer scale for this purpose will be a wise decision.

3. What is the BIA (Body Impedance Analysis) method of measuring Body Fat?

This easy, body composition measurement method has become very popular and widely accepted by medical and fitness experts. You step barefoot on the BIA scale, and the equipment safely passes a low-level electrical signal through your body. Body fat percentage (and total fat mass) is then calculated, based on the amount of impedance (obstruction) as the current flows from one point to another. The signal passes much faster through LBM (Lean Body Mass) than Fat, because muscle contains 70 to 75 % of the body’s water (while fat contains almost no water). This BIA method is very consistent, especially if you wait 3 hours after eating or exercise before the measurement.

4. Which are the lifestyle and dietary elements most directly responsible for making a child or teen gain those extra pounds of Fat?

A sedentary (almost totally devoid of physical activity) lifestyle and a daily overeating routine that indulges in high-glycemic carbohydrates, found in sugary and/or starchy foods, and the consumption of excess protein above his / her daily physical requirements, most definitely will make your Child or Teenager to increase in Body Fat. Ironically, even when during the last 25 years the average American diet has decreased in the amount of fat consumed, the incidence and prevalence of Obesity is at its peak today. The culprit of this situation is the fact that people, especially children and teens, are replacing good protein and good fats with high-density carbo-hydrates, like those found in sugary and starchy foods; these are fattening calories empty of nutrition, and which in turn promote hunger cravings.

Eating fat does not make a child fat. It’s his/her response to excess carbohydrates in the diet that makes them fat. Our body has limited capacity to store excess carbohydrates, but it can easily convert those excess carbohydrates into excess body fat. Therefore, a diet primarily comprised of carbohydrates like; breads, cereals, pastas, donuts, pastries, starchy vegtables (e.g. potatoes, corn), fruit juices, and sodas sweetened with high fructose corn syrup- will definitely fatten him/her and load them slowly but surely to adverse health problems that will definitely ruin their lives. Such an eating pattern will generate a constant biochecmical reaction in the body-insulin upsurge- which if left uncontrolled, will pave the way for the condition called metabolic syndrome (or Syndrome X) which is the name given to a group of health problems that often result in heart disease and diabetes.

5. The number and size of fat Cells.

The body stores new Fat either by increasing the number of fat cells (hyperplasia), or by increasing the size of existing fat cells (hypertrophy). This is one of the most important reasons to control Childhood Obesity, since new fat cells are primarily formed during childhood. Each year of adding extra fat cells makes Adult Obesity more difficult to fight.

6. For effective, healthy and permanent weight management, understand that your Obese or Overweight Child or teen should reduce inches of body fat rather than merely lose weight.

It is important to understand the difference between weight loss and fat loss. When you lose weight, you mostly lose water and muscle but just a small amount of fat. This explains why people can lose weight but still be overweight. When they resume normal eating habits, the lost muscle tissue is replaced with even more fat. If they only lose weight, they run the risk of getting even fatter than they were before they dieted. This is known popularly as the “Yo-Yo Syndrome.” Losing inches of fat, not weight loss is the answer to successful weight management.

Fat has no calorie- burning capability. Muscle is the only tissue in the body capable of burning calories, it burns calories even when we are resting. Therefore, if our diets cause us to lose muscle, our bodies will diminish their ability to burn calories.

7. Our children are not exercising, we must motivate them to do it!!

Contrary to what we see these days in the attitude of many adults, who enthusiastically embrace exercise as part of their daily life in order to enhance health, Our Children are now, more than ever before in history, choosing to live a sedentary life.

Statistics show that today’s children between the ages of 2 to 12 watch about 5 hours of television every day, and devote almost the rest of their non-sleeping time to video games and computer chat. Only one-third (1/3) of all elementary school children participate in schools physical education (PE) programs which have been largely reduced (and even eliminated from many schools) since the beginning of the 90’s. These reductions in the amount of physical activity in schools have resulted in an increase of children’s bodies remaining inactive, fact which ultimately lowers their Basal Metabolic Rate (BMR) which, simply said, means their bodies capability to convert food into energy when resting. In other words, this inactivity results in their decreasing the amount of calories they are able to burn. Researchers have found that children not engaged in a PE program at school, gained one inch more around the waist and two pounds more in weight, mostly of fat mass, than those who were involved in a PE curriculum. Unfortunately, sedentary children are easy prey of becoming overfat or obese.

The American Heart Association recommends that children get a minimum of 30 minutes of vigorous exercise at least 3 times a week. On the other hand, Obesity restricts children’s motor performance because it reduces their relative strength; as body fat increases, the impulse for physical exertion decreases. Even when diets of obese and non-obese children show no substantial differences in the total consumption of calories, the obese individual tends to be much less active than acceptable weight-children, and seldom perform physical activities on a par with leaner children. Therefore, parents should be clearly aware that exercise programs for their obese child should be designated to increase caloric expenditure rather than improve cardiovascular fitness.

8. If you want a more physically-active child play together with him/her!!

My advice to you as a concerned parent of an obese child or teen is that you engage him/her in active pastimes, which you could also share, like walking, jogging, running, jumping trampoline, playing outside the house, etc.

Also, make them active around the house by assigning them chores to perform, like washing the car, mowing the lawn, vacuuming, moping, etc.; if they want to make a good tip or obtain a weekend allowance, let them earn it – by actively helping with activities around the house that require physical exertion. Take them away at least for a while from the computer or TV set. On the other hand, be a role model, play together with your child, as he’ll be much more inclined and motivated to engage in physical activities if you share in the fun. Enjoy activities as a family ride bike, roller blade, go horseback riding, swim, jump rope, play basketball/soccer or baseball/football/tennis, etc., but do it together !! Teach them the basics of sports and play against them, they’ll exercise more and what’s also great they’ll become closer (as friends) to you. Sign your child up for other sports, such as gymnastics, golf, track and field, martial arts, aerobic dancing,etc., or invite him/her to join a gym with you.

In terms of physical activity, also encourage your child to walk or ride a bycicle to school(or to visit friends). Do whatever is in your power to take them away from the fattening, sedentary lifestyle !!

9. Dehydration makes excess body fat to become denser and much more difficult to burn.

Your child’s (or teen’s) body composition must be comprised of a minimum 55% Water if female, and a minimum 50% if male; otherwise, they’ll face great difficulty in reducing the Excess Fat in their body. Therefore, your child’s dietary regime should greatly reduce -and if possible eliminate- the use of Caffeine which is a major dehydrating factor to the human body. Our children’s favorite caffeinated-beverages, namely soft drinks and chocolate, should be restricted.

Of course, Exercise also directly affects hydration. So you must make sure that your child drinks plenty of water and/or non-caffeinated liquids after exercising. Being ill or taking diuretics or other medication can also affect a child’s hydration level. And last but not least, beware of Constipation, which is also a major contributor to the dehydration process. In this case, dietary fibre (especially of the insoluble type, like grain brans and flaxseed powder, etc.), should be provided to your child on a daily basis, accompanied, of course, with water. If your female child is already menstruating, make sure she drinks plenty of water and non-caffeinated liquids, in order to avoid the additional dehydration that occurs because of the loss of blood during that time of the month.

It is of utmost importance for us to understand that in order to get rid of Excess Fat, our body must first have enough water to emulsify (liquefy) the fat, in preparation for burning it by means of Oxygenation, (via aerobic exercise, such as walking, jogging, running, swimming, bicycling, etc.).

Consequently, we must lead our children by example, drinking plenty of Water (especially spring) throughout our day – that’s between 64 to 80 fluid ounces of it, instead of any other liquid.

10. Parents’ role modeling makes the big difference!!

If you really want your kids to eat less junk foods and fattening products, as well as getting them to exercise more, I must repeatedly emphasize the need for you to set the example. Change your possible bad eating habits and jump aboard the wagon of exercise !! Your kids will surely follow as children model adult behavior.

And last but not least, Be Supportive of Your Child … tell him/her is loved, accepted at any weight, and considered very special and important to you. The feelings of children about themselves are often based on how they perceive their parents’ feelings about them. I advice you to always listen to their concern about their weight and instead of criticizing them, give them your full active support, understanding and encouragement. A good way of showing that you really care for their well-being is by your encouraging them to follow these guidelines, as they’ll prove to be very effective and rewarding.