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Helping Your Child Maintain a Healthy Weight

Like any parent, you want your child to grow up healthy and happy. But for many children, unhealthy weight gain is a serious problem. Being overweight can lead to serious lifelong health problems, such as diabetes. It can also hurt a child's self-esteem and lead to isolation from peers. The good news is, there's a lot you can do to help them. And even if your child isn't struggling with weight, now is still a great time to teach healthy habits that will last a lifetime.

Man and boy in swimming trunks.

What causes unhealthy weight?

  • Not getting enough physical activity. Kids need about 60 minutes of physical activity a day. But this doesn't have to happen all at once. Several short 10- or even 5-minute periods of activity throughout the day are just as good. If your children aren't used to being active, encourage them to start with what they can do and build up to 60 minutes a day. 

  • Having too much screen time. Watching TV, playing video games, and staying online can keep children from getting exercise they need to stay healthy. Limit screen time to less than 2 hours a day.

  • Making unhealthy food choices. Eating too much junk food, such as soda and chips, can lead to unhealthy weight gain. 

  • Eating large portions. Serving adult-sized meals to children, even if they're healthy foods, can provide more calories than kids need.

Dieting isn't the answer

Growing children need healthy food for strong bodies. They shouldn't be put on calorie-restricting diets. Instead, kids should be encouraged to play each day and to eat healthy foods, instead of junk foods. This helps a child grow naturally into a healthy weight. Remember, being fit doesn’t mean being thin. Healthy bodies come in all shapes and sizes. If you have concerns about your child’s weight, talk with your child's healthcare provider.

Set a good example

The most important role model your child will ever have is you. So you can’t expect your child to change his or her habits if you don’t set a good example. This might mean making changes in your own routine, like watching less TV. But the results will be worth it! Setting a good example not only helps your child. It can help the whole family feel better. Involve other adults in your child’s life. And never tease your child about weight.

Small changes add up

Changing habits isn’t easy. But it helps if you don’t try to tackle too much at once. Start with small things, like buying fruit for snacks. Or by taking your child for walks or doing other physical activities together. Over time, making small changes will add up to big improvements. Children can also adapt to changes better if they feel involved.

Good habits last a lifetime

Set a good example with words and actions. A game of catch can show your child that it's fun to be active. A trip to the store can be a lesson about choosing fruits and veggies. Teaching kids to make healthy diet and exercise choices is like teaching them to brush their teeth. Habits formed now will stay with them forever.

Online Medical Reviewer: Liora C Adler MD
Online Medical Reviewer: Raymond Kent Turley BSN MSN RN
Online Medical Reviewer: Rita Sather RN
Date Last Reviewed: 10/1/2021
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