Obesity

Decreasing Calories

Calories and Your Weight

Calories are a measure of energy you get from food. The first law of thermodynamics or energy says:

• If you eat more calories than you burn, you will gain weight
• If you eat less calories than you burn, you will lose weight
• If you eat the same amount of calories that you burn, you will maintain your weight

Making drastic changes to the way we eat or how much we eat does not usually result in long-term success with weight loss. For instance, skipping meals or eating very small quantities of food can lead to eating too much at the next meal. Our bodies were designed to protect us from starvation, so hunger pains can often get the better of us. Going for a long period without eating or skipping meals also can cause our bodies to burn less energy in an attempt at conservation.

Weight Gain = Calories Consumed -- Calories Burned

Calories Eaten

There are a few simple things that you and your child can do to reduce the amount of calories you ingest each day:

• Don't drink your calories. Soda, fruit juice (even 100 percent juice), whole or 2 percent milk, sports drinks, Kool-Aid and other sweetened beverages all contain a lot of calories. What's worse, they do little to fill you up and provide little or no nutritional benefit. To learn more, see Sweet Drinks and Obesity.

• Eat a healthy, balanced diet rich in fruits and vegetables. See Healthy Diet Tips to find guidelines from the doctors and nutritionists at UCSF Children's Hospital to help you navigate your family's nutritional needs.

• Choose high-fiber foods. Fiber slows the rate sugar is absorbed into the bloodstream, makes your intestines move faster, adds bulk to your stool which helps to keep you regular, helps make you feel full and can help lower cholesterol levels. To learn more about the benefits of eating a diet rich in fiber, see Why Fiber Is So Good for You.

Calories Burned = Exercise

On the other end of the weight equation is the number of calories burned. If your child burns more calories than he or she eats and drinks, he or she will lose weight.

Unfortunately, nearly 75 percent of all American youths age 12 to 21 are not vigorously active on a regular basis. This is not surprising given that more than 60 percent of adults in the United States do not engage in levels of physical activity necessary to provide health benefits.

Parents need to take an active role encouraging the entire family to exercise:

• Teaching children to be active from an early age usually results in active teenagers and active adults. Parents should get involved and step up both their own and their children's amount of physical activity. Find tips for fitting in more physical activity for the whole family in Get Active.

For more details on helping your children exercise see Exercise Tips from the WATCH Clinic.

More Information:

• Childhood Obesity
• Healthy Diet Tips
• Get Active

Reviewed by health care specialists at UCSF Children's Hospital.
Last updated May 8, 2007

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.