[이데일리 이순용 기자] Physical activity is limited and the amount of exercise is low, but because of the growing season, the number of overweight children increased as they ate three meals a day. Children who were chubby, as well as children who are not naturally fat, are gaining weight.
Park Ji-soo, director of Hamsoah Oriental Clinic, said, “Since the number of fat cells increases until puberty, if the obesity state continues, even if you lose weight afterward, the number of fat cells that have already increased does not decrease, making it easy to gain weight.” “Therefore, children who are obese have a high rate of transition to obesity even when they become adults, and complications such as adult diseases, metabolic diseases, and cardiovascular diseases may occur. Parents are seriously aware of their children’s obesity, and children who are overweight or currently obese should pay more attention to diet and exercise in winter when activity levels are low.”
◇ Avoid sweet drinks and instant processed foods and manage bedtime
If your child is obese as a child, it is most likely that there is a problem with their eating habits. However, as it is in the growth phase, unconditional dietary restrictions are not good for growth. First of all, you should stop eating spicy and salty foods. Among the sweet taste, fructose is the most dangerous. Normally, when glucose enters our body, a hormone called insulin is secreted to control blood sugar. Leptin, which makes you feel full, increases and ghrelin, which makes you feel hungry, decreases. However, high fructose does not stimulate insulin secretion due to a different metabolic process. Because of this, you don’t feel full and you eat more. If your child has a habit of drinking sugary drinks every day, the first thing to do is to stop.
High-calorie fast food, instant food, food that contains a lot of oil in the cooking process, and processed food should all be avoided for weight management. In the refrigerator, it is better to put away all ready-to-eat foods that can be eaten immediately after reheating in the microwave, and only store ingredients that can only be eaten after cooking. At the table, you should focus on your meal without looking at the TV or smartphone. Leptin, which makes you feel full, is released 15 minutes after you start eating, so if you eat quickly without chewing well, you will eat more. Therefore, chew slowly and firmly and eat for at least 20 minutes. Using a smaller bowl can also help.
Late at night, ghrelin, an appetite-stimulating hormone, is secreted the most, making it more difficult to control appetite, making it easy to overeat. Moreover, at night, because Diet induced Thermogenesis (DIT) is low, the nutrients you eat are not consumed as energy, but are stored in the body. After dinner, avoid eating late at night and go to bed at a set time.
◇ Regular light aerobic exercise to increase slow muscle mass
In order to use the energy stored in the body, proper exercise is necessary. For obesity management, it is best to do aerobic exercise at low intensity 3 to 5 times a week. There are slow-twitch muscles and fast-twitch muscles in our body. In order to burn fat efficiently, we need to increase the slow-twitch muscles. If you increase your slow-twitch muscle, your muscles consume energy even when you’re not exercising, so you should focus on aerobic exercise, such as walking and marathon, that can increase your slow-twitch muscle. Exercising with high intensity for a short period of time causes muscle pain and fatigue, and rather stimulates appetite. Therefore, find a light exercise that your child can enjoy and continue for a long time so that he can do it on his own.
◇ If childhood obesity is left unattended, it can cause precocious puberty
If the child is obese, growth and secondary sexual characteristics should also be considered. Obese children are often taller than their age and have a good physique, so it is easy to think that they are growing well. However, in general, as you grow taller, your bone age also increases, and as a result, the growth plate closes faster. When a lot of fat cells are accumulated in the body, the secretion of gonadotropin increases, which induces sexual development. In addition, since sex hormones promote bone maturation, bone union is accelerated and height growth is completed early. Therefore, the final height of adulthood may be smaller than expected. In particular, in the case of a girl, it is difficult to determine whether a lump has formed because of her flesh, so she misses the secondary sexual characteristics and suddenly reaches menarche. Therefore, if the child is obese, it is important to constantly check the recent growth and growth plates.
Director Park Ji-soo said, “Childhood obesity is not a problem that a child can solve alone, and parents and families need careful attention and attention for the child’s lifelong health.” It also manages weight by increasing basal metabolic rate, decomposing body fat, and removing intestinal toxins. It is also important to check and correct that the child is getting the proper diet and exercise,” he said.