What is overweight?
Overweight is defined as having an excess amount of body fat. According to the WHO (World Health Organisation), overweight refers to 'abnormal or excessive fat accumulation that may impair health'. Two categories are distinguished: moderate and severe (obesity). According to information on Public Health and Care, in 2023, 12.7% of children between 4-17 years old were overweight. Looking at adults in 2023, this number was even as high as 50%(!).
Consequences of overweight on children's health
Overweight or obese children more often suffer from psychosocial problems than children of a healthy weight. Examples include eating disorders and low self-esteem. As BMI increases, so does the risk of psychosocial problems (Gibson et al. 2017). Additionally, obesity, especially for girls, is also associated with depression. It is unclear whether obesity is a cause or consequence of anxiety disorders or depression.
Why do children become overweight?
There are several reasons why a child might be overweight. Some of them are listed below.
- too little exercise or sports
- too much sitting
- consuming too much (unhealthy) food
- unpleasant emotions
- (hereditary) predisposition
- unhealthy habits such as soft drinks, sweets, or snacks
- illness
What can you do about childhood overweight?
Fortunately, there are also many things that you and/or your child can influence to maintain or achieve a healthy weight.
- Exercise and sports. It's great if your child enjoys it, and you can explore forms of activity together that your child likes. A team sport, playing outside and building forts, outdoor games like Pokémon Go. Children follow by example, so you can take the lead in making exercise and sports a priority and enjoyable.
- From sitting to standing and walking. Which moments of sitting can you replace and alternate with standing and walking? A short walk after school, or just before bedtime, a 10-minute walk together. Even 1 minute of jumping jacks every half hour does a lot for your body.
- Healthy nutrition. Nutrition has a huge impact on health and body fat percentage. Don't know where to start? A maximum of 3 meals a day, with an equal distribution of healthy fats, proteins, and vegetables in each meal, is a great start. 500 grams of vegetables a day, for example, provides a very full feeling, which leads to less snacking. The same applies to sufficient protein, aiming for about 1 gram of protein per kilogram of body weight. Additionally, you can supplement your diet with supplements where needed.
- Room for emotion. When emotions are given space and allowed to exist, they naturally become softer and milder. Then it seems less overwhelming. If you feel your child is unhappy, try talking together (walking is especially good, also for the brain). Or choose to put question cards on the table and occasionally pick one to answer together. This creates connection and thus automatically more room for emotions.
- Making healthy habits important. Look at the habits and patterns in your daily life. Do you eat pizza and soda every weekend? Or always a treat after school? These are all moments when you consume unhealthy food. By breaking these routines and replacing them with healthier alternatives, you continuously create healthier routines for yourself and your child(ren).
Overweight is largely influenced by your lifestyle and that of your child. As far as possible, it is very pleasant for your child to be relaxed about it, even if you are worried about their weight. If too much pressure is applied, it can be counterproductive and cause additional mental strain.
You can remedy this by giving your child self-determination and letting them feel the urgency themselves. Make a plan together on how you as a family can be healthier or how all your brains can function even better. Make it a relaxed story with little emphasis on fat, weight, and losing weight. Instead, emphasize health, mental benefits, or having fun together.
