OBESITY

Obesity, a condition where the body has excess fat. Obesity has become very prevalent in our society. Obesity is defined as a BMI (body mass index) at or above the 95th percentile. BMI is calculated by dividing a per- son’s weight in kilograms by the square of their height in meters. 


BMI Percentile Ranges:

  • Underweight: -Less than the 5th %ile
  • Normal or Healthy Weight: -5th %ile to less than the 85th %ile
  • Overweight: -85th to less than the 95th %ile
  • Obese: -95th %ile or greater


Obesity is a significant health concern because it can lead to various secondary health issues, including heart disease, diabetes, gastroesophage- al reflux disease (GERD), non-alcoholic fatty liver disease, reduced fertility in women, and orthopedic problems. Additionally, obesity can negatively impact emotional well-being and self-esteem. However, it’s important to recognize that obesity is largely preventable. The key to treating and pre- venting obesity lies in maintaining a healthy diet and engaging in regular exercise. This approach may seem straightforward, but it is both effective and essential for promoting long-term health and well-being. This simple phrase is true and applicable:

Eat less and Move more!


Ways to combat obesity:

  1. Limit carbohydrates. The American high-carbohydrate diet can be likened to a “runaway train,” out of control and headed for disaster. Consuming lots of carbohydrates—such as bread, pasta, pizza, rice, potatoes, breakfast cereals, sugary snacks, cookies, cake, ice cream, and soda—leads to a spike in blood sugar levels. This triggers a surge in insulin to move that sugar from the bloodstream into cells for energy storage, most often as added fat. Regularly consuming large amounts of carbohydrates can cause an overproduction of insulin, leading to a rapid drop in blood sugar after the initial spike. This drop can cause fatigue and strong hunger cravings, driving a person to consume even more carbohydrates to regain energy. The viscous cycle continues, propelling the runaway train of overeating and hunger management struggles. This is the driving factor of excessive weight gain and evolving insulin resistance. What’s the solution? Introduce more vegetables, fruits, and lean meats into your diet. Limit carbs. These healthier choices can act like brakes, slowing down and eventually stopping the runaway train of frequent volatile blood sugar levels and excessive insulin production. Go to MyPlate.gov and implement the healthy eating habits which are explained there. In addition, eliminate non-nutritive drinks from your diet, like soda, sweet tea, lemonade, Gatorade, koolaid, etc. Drink more water instead.
  2. Move more! Exercise. Move daily. Get your heart rate up. It is recommended that 45 minutes of cardiovascular exercise is needed daily. Children who play a lot of video games may have difficulty in getting all the exercise they need. You should limit screen time. Instead, play outside and participate in sports. Athletes are much less likely to be overweight.
  3. Use a smaller plate size when eating to help with portion control and recognition of fullness.
  4. Keep a food journal. Journal quantity and type of foods consumed. It has been shown that people who journal are more successful with maintaining and achieving weight loss. There are numerous apps now available for this.
  5. When you are full….. STOP! Don’t eat until you are hungry.
  6. Make it a family goal for everyone to join in: eat less and move more. Eat at home as a family, planning nutritious and healthy meals that everyone enjoys together. Turn off the TV and sit at the table, creating a space for sharing, intimacy, and fun. Use this time to talk about the day and what each person did.
  7. As parents and caregivers, you control what is in the pantry and available for consumption. Buy good choices! If it is not in the pantry, it can not be consumed. Childhood obesity is a family problem.
  8. Try to limit fast food. Take the time to cook.
  9. There are now some new medications that are effective at helping older children with obesity lose weight. Consult us about this new development. We are working on getting these weight loss medications covered by insurance for children with obesity.


In some instances, other medical conditions can lead to weight gain and may need to be evaluated. Make a routine office visit for further recommendations.


Man in pajamas pinching his belly fat while sitting on a brown couch.