The causes of obesity during adolescence and strategies to prevent it

Why do some adolescents become overweight during adolescence? How to stop obesity during adolescence? Adolescence is rapid growth and important changes, many of which can lead to weight gain in adolescents.

Weight gain in adolescence is a common and often temporary phenomenon; But overweight (obesity) is not a positive thing and should be controlled. If you would like to know what the cause of obesity is in adolescence and how to prevent it, don’t miss this from phytamin!

What is the cause of obesity during adolescence? Natural and essential but need to control

Weight gain during puberty is a natural and essential part of the growth and development of the body.

• Girls from the age of 5 to the end of adolescence usually add 1 to 2 kg and tall about 2 cm.
• Boys from age 2 to the end of adolescence usually add 1 to 2 kg and get about 2 cm taller;

So weight gain during puberty is natural and necessary.

But uncontrolled and overweight weight gain, in other words, obesity during adolescence can indicate an unhealthy health or lifestyle that requires attention and change. Here are some of these reasons.

DHormonal abnormalities

During adolescence, the body of adolescents releases growth hormones, estrogen and testosterone that affect the metabolism of his body and the distribution of fat. Metabolism (metabolism) of some adolescents falls down, which causes weight gain. Hormonal changes can also lead to increased fat storage (especially in girls). Girls usually store more fat in the thighs, buttocks and chest areas during this period.

Increased appetite

It is natural for the adolescent’s appetite to be much greater! Because his body is consuming a lot of energy to grow, it is okay for the teenager to eat more. But if adolescents eat a lot of processed foods, sweet drinks and fast food instead of eating healthy foods, they may gradually become obese.

Importance

Nowadays, with many online entertainment such as video games, smartphones and social networks, many teenagers do not like to get out of the house and work. This is an important factor in obesity itself, as a decrease in physical activity in adolescence both causes them to grow and cause obesity.

Eat emotional and stressful

Adolescence can be a stressful period due to lessons, social changes, and appearance concerns and cause false appetite in adolescents. Some teens take refuge in food for mental relaxation and often consume high -calorie foods that make them obese. Anxiety or depression, which unfortunately for many adolescents, affects their nutrition and physical activity pattern and can increase weight.

Genetics and family habits

If a teenager or family members are genetically obese, they are likely to become obese. In addition, if the family has unhealthy eating habits, such as eating fast food and sweet foods, teenagers usually follow the same patterns and become obese quickly. Even if it is not obese in childhood.

Pattern of irregular sleep

Maturity usually affects sleep, and lack of sleep can disrupt appetite regulatory hormones, resulting in an increased desire for food, emotional overeating and obesity.

What is the effect of overweight on maturity? | Does obesity cause premature or late puberty?

Obesity depending on gender can affect puberty in different ways. In girls, excess body fat increases estrogen levels, which can cause Early maturity It can lead to faster and faster menstruation. On the other hand in boys, obesity disrupts hormonal balance and decreases testosterone levels (which is essential for natural growth) Delays puberty.

But after all, obesity disrupts the body’s hormonal balance and leads to the irregular progression of puberty; As a result, the adolescent’s overall growth and health patterns also disrupt. The best thing to maintain a healthy weight is to help puberty occur at the right time and that health problems do not occur in the long run.

Overweight strategies during adolescence

Good weight during adolescence is very important for both physical health and adolescent mental health. It is important that the teenager at this age has a good weight, as many times of obesity in adolescence to adulthood will continue for a lifetime. Here are some effective ways to prevent overweight and obesity during adolescence.

1. Have a healthy and proper nutrition!

The most important principle in preventing obesity during adolescence is to pay attention to healthy nutrition. Nutrition that is healthy and enough will be comfortable with obesity or weight loss. Healthy nutrition means having whole foods such as fruits, vegetables, low -fat proteins and whole grains in the diet.

On the other hand, the less unhealthy foods like sausage, sweet snacks and fast food, the better. These foods are rich in unhealthy fats and synthetic sugar that not only make you fat, but also ill and ill. Notice the following in your diet:

• Eat small and regular meals to keep your energy level stable and prevent overeating.
• Have a variety of food and use all food groups such as fruits, vegetables, whole grains, low -fat proteins and dairy products or rich alternatives such as soy milk.
• Each protein in each meal, as protein helps to feel full and supports body growth.
• Eat healthy fats such as olive oil, nutrients, avocados and egg yolks.
• Choose water as your main drink instead of sugary drinks such as drinks and delicacies.
• Eat beside the family; This will make your dietary choices healthier.

2. Exercise and physical activity!

As a teenager to prevent obesity during adolescence, you need to have at least 5 minutes of physical activity, this physical activity can be anything from two walks, dance, cycling or any sport you like.
We also recommend that you limit the screen (TV, video games, social networks) and move more to stay healthy and well.
Choose activities that are fun for you, such as playing with friends or registering at your favorite sports club!

1. Sleep and rest enough!

Sleep is always essential but for teens more! Because you are in the age of growth and growth hormones are secreted in sleep. You need to have 2 to 4 hours of sleep at night, lack of sleep can increase stress and disrupt the order of satiety hormones; As a result, you get nervous overeating. Have a regular sleep schedule and do not use the phone before bedtime.

1. Manage your stress!

Adolescence is a period full of stress and emotions, and we recommend that you enjoy writing, exercising, time to talk to friends, or talking to a counselor instead of seeking refuge. Eat with consciousness, only when you are really hungry, not out of trouble or emotion.

Also drink enough water and avoid sugary drinks such as beverages and industrial juices.
Sometimes thirst is confused with hunger and can cause unwanted overeating.

Does exercise prevent obesity in puberty?

Yes definitely! Regular exercise plays an important role in preventing obesity during adolescence And having enough mobility is effective in preventing obesity and weight management. During adolescence, the body undergoes rapid changes, and exercise not only helps burn calories, but also increases metabolism and makes it easier to maintain healthy weight.

Exercise increases muscle mass, which is not only important for body beauty and health, but also makes your body more calories.

In addition, physical activity helps regulate hormonal balance, which can prevent weight gain related to hormonal puberty fluctuations. Exercise also improves insulin sensitivity and reduces the risk of diseases such as obesity or type 2 diabetes.

The important thing is that exercise improves mental health! The better mental health, the easier it is to manage and prevent obesity. Exercise causes endorphins and happiness hormones and, on the other hand, reduces stress and anxiety, which is an important issue for adolescents.

Finally, it should be noted that being an athlete in adolescence is likely to make you an athlete in adulthood! A simple habit of a young age can be the basis of a healthy lifestyle for a whole life.

What exercises do girls and boys do at puberty?

The best exercise for boys and girls at puberty is the sport that you are interested in. Here we do not want to introduce a particular exercise as the best exercise to prevent obesity in adolescence, as any style, as well as walking, when it is done regularly, becomes a lifestyle. Here are some great exercises for prevention of obesity in adolescence and adolescence that you can choose from.

• two
• Swimming
• Cycling
• Pilates and yoga
• Power exercises such as bodybuilding or exercising with body weight
• Basketball
• Football
• Volleyball
• Tennis
• Martial Arts like Taekwondo, Karate

Final speech

Weight gain in adolescence and during adolescence is a common and natural event; But if you have too much weight gain, you should pay attention to it and find a way to control it. Hormonal changes and changes in life habits are the causes of obesity during adolescence and adolescence. With the right exercise program and creating a healthy habit of life, you can easily prevent obesity during adolescence.

Resources: Childrens – Birchwoodpsych – Mountsinai