DAY 288


Adjust portion sizes appropriately for age
Limit TV and other “screen time” to less than 2 hours a day for children older than 2, and don’t allow television for children younger than 2
Be sure your child gets enough sleep
Also, be sure your child sees the doctor for well-child checkups at least once a year. During this visit, the doctor measures your child’s height and weight and calculates his or her BMI. An increase in your child’s BMI or in his or her percentile rank over one year is a possible sign that your child is at risk of becoming overweight.

DAY 289


Children who have obesity are more likely to become adults with obesity. Adult obesity is associated with increased risk of several serious health conditions including heart disease, type 2 diabetes, and cancer.
If children have obesity, their obesity and disease risk factors in adulthood are likely to be more severe.

Day 290 of 365


Children ages 6 to 11 who are obese might be encouraged to modify their eating habits for gradual weight loss of no more than 1 pound (or about 0.5 kilogram) a month. Older children and adolescents who are obese or severely obese might be encouraged to modify their eating habits to aim for weight loss of up to 2 pounds (or about 1 kilogram) a week.

The methods for maintaining your child’s current weight or losing weight are the same: Your child needs to eat a healthy diet — both in terms of type and amount of food — and increase physical activity. Success depends largely on your commitment to helping your child make these changes.

Day 291 of 365


Obesity is a complex disease involving an excessive amount of body fat. Obesity isn’t just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.

There are many reasons why some people have difficulty avoiding obesity. Usually, obesity results from a combination of inherited factors, combined with the environment and personal diet and exercise choices.

The good news is that even modest weight loss can improve or prevent the health problems associated with obesity.

DAY 292


Myth 2: Weight loss will fix all your health issues
Weight loss involves many systems in the body that are responsible for storing energy. Weight loss can reduce your risk of heart disease, diabetes, and other complications. But disruption of the body’s energy systems can also lead to other health issues.

These issues associated with weight loss can make it more difficult to sustain the weight loss over time.

Fact: Weight loss can cause health issues, too

Weight loss can improve your overall health, but it’s also associated with psychological stress, hormone disruption, and metabolic complications. Losing weight too fast can increase your risk of muscle loss and lower your metabolism. It can also cause nutrient deficiencies, sleep issues, gallstones, and other complications.

Some people may develop sagging skin and stretch marks as a result of weight loss. Sometimes, weight loss can affect your mental and emotional health as well.

It’s important to talk to your doctor or dietitian to make sure you’re losing weight in a healthy manner.

Day 293 of 365


Myth 3: The number of pounds lost is the most important measure of success
All too often, weight loss and healthy eating programs focus on the number on the scale. But research suggests that focusing on weight loss as the only measure of success is not only ineffective, but it’s also psychologically damaging.

Focusing only on the scale can lead to cycles of weight loss and gain. It can also lead to heightened stress, disordered eating, self-esteem issues, and an unhealthy obsession with body image.

Fact: Success should be measured by health, not weight loss

The key to long-term success is to focus on making healthy choices about your diet and exercise, not about the amount of weight you’ve lost.

Growing evidenceTrusted Source suggests that shifting the focus of success to weight-neutral outcomes, like blood pressure, diet quality, physical activity, self-esteem, and body image is more effective than using weight loss as a measure of success.

Day 294 of 365


Myth 4: Increasing access to affordable fruits and vegetables will solve the obesity epidemic
Some think the obesity epidemic can be solved simply by making fruits and vegetables more affordable and more easily accessible in communities where obesity is prevalent.

Many cities and states have already implemented policies to increase the number of grocery stores and farmer’s markets in so-called “food deserts.” These are places with limited access to fresh, healthy food. Food deserts are commonly found in low-income areas.

Fact: Food preference and lack of education about healthy food may play a bigger role

Research suggests that education and preferences play a stronger role in making healthy food choices – more so than income and accessibility.

Improving people’s diets requires making food accessible and affordable on top of regulating the number of unhealthy food options in a community. Plus, it requires changing people’s knowledge about diet and health.

This approach includes promoting diets rich in fruits and vegetables. It also involves reducing people’s consumption of unhealthy foods.

Published by Stephen Ogweno

a global health practitioner, NCD advocate and mHealth Innovator

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