Let's talk about your weight. What exactly is overweight?

Your weight has been very important since the day you were born, right? You probably know your birth weight. Most newborns weigh between 6 and 9 pounds. However, some babies can be heavier and some can be lighter. However, a baby gains weight very quickly. This means that the baby is growing well and getting stronger, which makes everyone happy.

Even as you get older, your weight is still very important. Your parents and your doctor probably keep an eye on your weight. When you go to the doctor for a checkup, he or she will measure your height and weight and see how much you've changed since the last time you were there. It's normal for children to gain weight because they're still growing. Your doctor will want to know if you're gaining too much weight or losing too much weight. Because gaining too much weight can be a problem, but losing too much can be a problem.

What is "overweight" and "obese"?

Doctors use the terms "overweight" or "obese" to describe whether someone is at increased risk of developing weight-related health problems.

Simply put, when someone says they are "overweight," it means they have more body fat than is healthy. We all have some fat in our bodies. It's necessary. However, too much fat can lead to various diseases. Overweight children may find it difficult to run around and play with their friends on the playground. Sometimes, others may make fun of them and make them feel bad about themselves.

How do we measure our weight? So what is this "healthy weight"?

A person can be underweight, at a healthy weight, overweight, or very overweight, which means they can be obese. There is no one right weight for a child. However, there are healthy weight ranges depending on the child's height and whether they are a boy or a girl.

Doctors generally use four main categories when talking about a person's weight:

• Underweight: A person's weight is below the healthy weight range for their age, gender, and height.
• Healthy weight: A person is within a healthy weight range for their age, gender, and height.
• Overweight: A person is above the healthy weight range for their age, gender, and height.
• Obese: A person is significantly heavier than the healthy weight range for their age, gender, and height.

Remember, this is determined by your doctor. He or she will consider many factors, such as your height and age.

What is this BMI (Body Mass Index) that is mentioned everywhere?

Weight gain is not just about the number on the scale. Think about it, a taller child may naturally gain more weight than a shorter child, but they may not be overweight. That's why doctors use something called the Body Mass Index, or BMI, to help determine if a child is overweight.

This ``(BMI)`` is a rough estimate of how much fat a person has in their body. It is calculated using a child's height and weight. The doctor will mark the resulting value on a chart. There are separate charts for girls and boys.

But here's a little something. Muscle weighs more than fat. So, someone with a lot of muscle can have a high `(BMI)` value, but they can also have too much fat on their body. Similarly, someone with a low or normal `(BMI)` value can have too much fat on their body.

You may have received a BMI report from school. However, the best way to fully understand BMI is to talk to your doctor.

Why do we gain weight? What are the reasons?

Most of the time, people gain excess body fat when the number of calories we take in from food, or energy, exceeds the number of calories we burn. Our bodies use some of the calories for basic survival purposes – think of things like keeping our heart beating, breathing, and our brains working. In addition, we burn calories when we do physical activities, such as playing soccer or walking to school.

The extra calories we don't use are stored as body fat. The more extra calories a person eats, the more fat they store.

This is something that really happens very easily with today's lifestyle. Just think:

• People now spend more time in front of screens, like TVs, smartphones, and computers. That means they move less.
• We go everywhere in cars. Walking and cycling are very rare now.
• Many schools don't have gym classes every day. Young children now play video games and phone games more than running around.
• People are very busy. So they don't have time to prepare healthy meals at home. That's why they are used to eating out, taking-out food, ready-made food, and snacks.

Weight gain problems can run in families. That means it can be hereditary. But don't let that discourage you. Your habits – the types of foods you eat, the amounts you eat, and how much exercise you do – can make a big difference.

What are the health effects of weight gain?

Weight gain can lead to various health problems. Here are a few examples:

• High Blood Pressure
• High cholesterol level in the blood
• Diseases like Diabetes Mellitus.
• Also, breathing difficulties and sleep problems may occur.
• Running around with friends can be difficult, and you may experience body aches.

In addition to these physical problems, weight gain can make you feel embarrassed, sad, and even angry . When people are sad, food is a comforting thought, so some people are tempted to eat more. This is not a good thing, especially if someone is already overweight.

How to avoid weight gain and maintain a healthy weight?

One of the best ways to maintain a healthy weight is to stay active.

• You can join a sports team.
• If you don't like team sports, you can do things like swimming, tennis, karate, etc. Or play in your backyard.
• Jumping rope, dancing, and running get your heart pumping.

Getting a little more exercise doesn't have to be a big deal. It can be as simple as taking the stairs instead of the elevator, walking a little farther instead of driving with your parents . Being active also means cutting back on TV, playing video games, and spending less time on your phone.

Maintaining a healthy diet is another important part of staying healthy.

• Eat a variety of foods. Eat more fruits and vegetables.
• Drink water and low-fat milk instead of sugary drinks like soda, soft drinks, juice, and sports drinks.
• If you eat high-calorie, high-fat foods (like chips, cookies, ice cream), eat them only occasionally, and in small amounts when you do eat them.

Are you worried about your weight? So what do you do?

If you're worried about your weight, the best first thing to do is tell your mom or dad. They can help you find ways to eat healthily and stay active. Your mom or dad can also make an appointment for you to see a doctor. The doctor may suggest ways to change your eating and exercise habits.

Usually, young children do not need to go on a "diet," meaning they need to control their food intake. However, a very overweight child may need special help from a dietitian or a doctor who specializes in healthy lifestyles. Then, you and your family can work together to create a plan that includes eating nutritious foods and exercising regularly.

How can you help an overweight friend or relative?

If you have a friend or relative who is overweight, remember to treat them with kindness. Jokes and teasing can hurt that person. Instead, encourage them and treat them like any other friend.

What we learned from this story (Take-Home Message)

Okay, so from what we've talked about, you probably understand how important it is to maintain a healthy weight.

In short, remember:

• Your weight is very important to your health.
• We need to maintain a balance between the number of calories we consume and the number of calories we burn.
• Stay active every day. Play, run, jump, and exercise.
• Eat a healthy diet. Eat more fruits and vegetables. Reduce sugary drinks and high-calorie foods.
• If you have a problem with your weight, don't be afraid to tell your parents. See a doctor for advice.

The most important thing is that you are healthy and happy!

Weight gain, obesity, BMI, child health, healthy eating, exercise, Sri Lanka