1:04

This is the Lifestyle in Weight Loss for Teens

1:07

podcast . If you are a mom

1:09

and want to help your child who is struggling to

1:11

lose weight , you are in the right place

1:13

. If you are looking for healthy lifestyle

1:15

tips , Dr Gorgary is here to help

1:17

you understand the science around safe weight

1:19

loss in teens and children , Because

1:22

what works for adult weight loss is not always

1:24

the best for children . This

1:26

podcast is for educational purposes only

1:28

. Dr Gorgary does not provide

1:30

medical , psychological or nutrition

1:32

therapy advice . You should not use this

1:35

information to diagnose or treat any

1:37

health problems without consulting your own medical

1:39

practitioner and now your host

1:41

, Dr Jenny Gorgary .

1:48

Hello , welcome to another episode

1:51

of the Lifestyle in Weight Loss for Teens

1:53

podcast . This is Dr

1:55

Jenny Gorgary , and in this

1:58

episode today I will

2:00

be talking about a study

2:02

that was published recently

2:04

in the Journal of Pediatric Obesity

2:07

, and it is about the 24-hour

2:10

movement in recommendations and

2:12

how are those associated

2:14

with obesity-related indications

2:17

in kids . So

2:19

what does that mean ? I'm going to explain

2:22

right away . So we know that

2:24

one of the main

2:26

factors that are important

2:28

to maintain a healthy lifestyle is

2:31

to be physically active and

2:34

participate in

2:36

activities , not only

2:39

doing structured

2:41

exercise , but even unstructured

2:44

exercise , like walking , going

2:46

to , taking the stairs , going

2:49

play football or soccer

2:51

or just go out and bike

2:53

. So it doesn't necessarily mean

2:55

I'm going to the gym for an hour

2:58

, right ? So any kind of movement

3:00

and also , at

3:03

the same time , inactivity

3:05

also counts , like sitting

3:07

on the couch watching TV or

3:10

sitting in front of the computer and playing

3:12

video games . I understand there

3:14

is a role for all of this , but

3:16

there are specific scientific

3:18

guidelines that we providers

3:21

have come to , certain

3:23

suggestions , and

3:26

the question is are actually

3:29

these recommendations that we keep

3:31

telling everyone to follow

3:33

? Is there really a scientific

3:35

basis for that ? So that's

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what the researchers try

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to analyze and

3:43

see whether they can find evidence

3:45

that what we keep on saying try

3:48

to exercise and try

3:50

not to watch too much YouTube

3:52

and videos and doing nothing . And

3:55

the third thing they analyze is

3:57

sleep right , because when you

3:59

are sleeping , you're basically

4:02

not moving at all . However

4:05

, sleep is crucial

4:07

. I repeat , sleep is crucial

4:09

to your health

4:12

, particularly if you are a teenager

4:14

. So I'm going to go over

4:17

what are those recommendations are and

4:19

then I'm going to talk about what

4:22

the researchers found . So

4:24

the recommendations

4:26

for how much activity

4:29

the children and teenagers

4:32

should do every day is

4:34

that they should do at least

4:36

60 minutes every day

4:39

of moderate to vigorous

4:41

physical activity . Now

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, what does moderate intensity

4:46

activity mean ? It means that you're

4:49

not just walking

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. Like , let's say , if you are

4:53

walking , you can easily sing

4:55

a song , you can easily talk to you , your

4:58

friend , your sister , your brother

5:00

, whoever is next to you . So that would be

5:02

. Walking is a type of light activity

5:05

. When we're talking about moderate

5:07

intensity activity , we mean that

5:09

it has some intensity

5:12

to it , so that you'll be

5:14

able to talk , but

5:16

not sing the words

5:18

to your favorite song . Okay

5:21

, and you will be able

5:23

to feel your heart raising

5:26

higher than your

5:28

resting heart rate , right . So that's

5:30

the definition of moderate

5:32

activity . And

5:35

when we say vigorous

5:37

or intense activity , what

5:40

we mean is that

5:42

when you're active intensely

5:44

, then

5:48

your heart rate is

5:50

elevated even more and

5:53

it is hard for

5:55

you to talk to whoever

5:57

is next to you and maintain a

5:59

normal conversation . So some

6:01

examples of intense activity

6:03

would be , for example , swimming

6:05

very fast or running

6:07

while playing soccer or doing

6:10

jumping roads or running

6:12

very fast . So these

6:15

are examples of intense

6:17

activity . So the recommendation

6:20

is that kids have 60

6:22

minutes of moderate to vigorous physical

6:24

activity every day . That's

6:27

recommendation of movement number one

6:29

. Now recommendation number two

6:31

is that they restrict

6:34

their screen time , in

6:36

other words the time they spend in

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front of a screen , and screen

6:40

can be video games , can be YouTube

6:42

, can be phone , can be TV whatever

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actually doesn't make you

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move and do something , and

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the recommendation is that

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kids should have

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less than two hours of

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screen time every day

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. Now , if you

7:01

would like to learn

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more about the fact of

7:06

watching too much TV on

7:09

adolescents weight gain

7:11

, I invite you to go and check out

7:13

episode five . You

7:15

can go to lifestyle14scom forward

7:18

slash five to listen

7:20

to how does TV affect

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body weight in children ? That's

7:25

where I go more into that . And

7:28

the third recommendation is

7:30

a recommendation about sleep

7:32

. So the recommendation is

7:35

that teenagers should get

7:37

at least eight to

7:39

10 hours of sleep

7:41

every day , and

7:43

if we're talking about younger kids

7:46

, then the recommendation is actually

7:48

higher than that , is closer to nine

7:50

to 11 hours per day

7:52

. Now if you would like to

7:54

learn more about how

7:57

sleeping can help

7:59

teenagers being a healthier weight

8:02

, I invite you to go and listen to

8:04

episode four , lifestyle14scom

8:06

forward slash four , and

8:10

that will give you a better

8:12

idea about how sleep

8:14

affects the weight gain

8:16

. And you can also listen

8:18

to episode 16 , where

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I talk about sugar cravings

8:23

and how poor sleep

8:25

can make sugar cravings worse

8:28

in teenagers . So you

8:30

can go to lifestyle14scom forward

8:32

slash 16 and listen on

8:34

episode 16 . Okay

8:37

, so going back to this research

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again , the three main recommendations

8:41

are first , at least

8:44

one hour of moderate

8:46

to vigorous activity every day

8:48

. Number two , sleeping

8:51

at least eight to 10 hours for teenagers

8:53

and nine to 11 hours for younger

8:55

kids . And three

8:58

, spent no more than

9:00

two hours in front of

9:02

a screen watching TV and playing video

9:05

games . So what

9:07

the researchers did is they went

9:09

into the database

9:12

where all the research is published

9:14

. They tried to find previous

9:17

research that was done that

9:19

looked at the kids body

9:21

mass index , their weight for their height

9:23

. If you don't know what body mass index

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is , again , I invite you to go to Episode

9:28

1 , when I explain what BMI

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is and what is a healthy

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BMI for a teenager who

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is certain age and weight . You

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can find that by going to Episode

9:39

1 . So they

9:41

found those manuscripts

9:44

, they found all these papers and then they

9:46

analyzed the data from different

9:48

research that was conducted and

9:50

they put it all together and then they

9:53

re-analyzed them , so

9:55

they ended up collecting

9:58

a total . They looked on more

10:00

than 9,000 studies

10:02

and then they selected

10:05

29 studies

10:08

that met the criteria

10:10

. They wanted to analyze that

10:12

. They had data on their sleep

10:14

, they had data on the physical

10:17

activity and they have data on screen

10:19

time , and they wanted to see whether

10:22

the children that followed

10:25

all three recommendations

10:27

actually were

10:29

more likely to be on a healthier

10:32

weight compared to

10:34

kids that did not follow

10:36

these recommendations . And

10:39

so what did they find

10:41

? After analyzing

10:43

this data that

10:46

were published in over

10:48

from 2016 to 2022

10:51

, so that they looked at research that

10:53

was done over like eight years

10:55

or so what they found was

10:57

that meeting the 24-hour

11:00

guidelines was

11:03

, overall , associated with

11:05

having lower body

11:08

mass index , lower

11:10

waist circumference and

11:13

lower body fat percentage

11:15

. So they actually provided

11:17

more data to

11:20

support the idea that these guidelines

11:22

are indeed linked

11:24

to a healthier weight

11:26

and a healthier lifestyle

11:28

. They overall

11:31

the likelihood of being

11:33

in a healthy weight

11:35

. If the kids follow

11:37

all those three main

11:40

24-hour movement guidelines

11:42

, they were 35%

11:45

more likely to be

11:47

in a healthier weight compared

11:49

to kids that did not follow

11:51

this recommendation . That is significant

11:54

decrease in the risk to

11:56

be in an unhealthy weight if you

11:58

just follow those three main

12:01

guidelines . So

12:03

I hope this episode was

12:05

helpful . You can use

12:07

it as a starting point to evaluate

12:10

are you meeting these

12:12

three guidelines ? Is there

12:14

some room for improvement in

12:16

any of these areas ? Is

12:18

it that maybe you want to start

12:20

to be more active

12:23

? Is it that maybe you want to start

12:25

to decrease the time you spent in

12:27

front of TV or your phone

12:29

? Is it maybe you're not getting

12:31

enough sleep , or it may be all of those

12:34

things ? And you don't necessarily

12:36

need to improve all these areas

12:39

. You don't necessarily right away

12:41

, like next week , right ? I would suggest

12:43

that you start by choosing one

12:46

and trying to

12:48

improve by 1% every

12:50

day . That , trust me , that

12:52

is more than enough . 1%

12:54

every day means 365%

12:57

in a year . Most

12:59

people don't think this is important , but

13:01

I am here to guarantee

13:04

that small changes can

13:06

have huge results , as

13:09

long as you continue

13:11

to follow and make them a

13:13

lifestyle . So don't

13:16

give up . Continue your healthy lifestyle

13:18

. It will pay off , and

13:21

I hope this is starting

13:24

point to make positive

13:26

change , not a point

13:29

to start beating yourself or

13:32

why you didn't do it and all those things

13:34

. Let's have a positive approach

13:36

to this . I hope it was helpful

13:38

and I'll talk to you soon . Take

13:40

care .

13:42

If you enjoyed listening to this podcast , I

13:44

invite you to come check out the LIFT program . It's

13:47

Dr Gorgary's 12-week coaching program

13:49

for teens and their moms , where we take all

13:51

this information , we apply it to your daily

13:53

life and we work together so your

13:55

teenager learns how to create a healthy lifestyle

13:57

so they can feel happier , more confident

14:00

, less stressed and love their body

14:02

again . Visit the website at lifestyleforteenscom

14:05

and click on the work with me and free

14:07

resources to learn more about this program

14:09

and get free help to start this journey

14:11

right away . Thanks for tuning in

14:13

and we'll catch you in the next episode

14:15

of Lifestyle and Weight Loss for Teens

14:18

.