Overweight children - healthy lifestyle tips

Children who are overweight or obese can benefit from healthy eating and regular physical activity. Childhood is an important time to develop healthy habits for life and to prevent weight problems. Advice from a doctor or dietitian can help your child reach and maintain a healthy weight.

The number of overweight children is increasing#

In many countries, around a quarter of children are now overweight or obese. Research shows that overweight children are more likely to become overweight adults, so encouraging healthy eating and physical activity is important for their future.

This can be a challenge and takes patience, positivity, practice and time. Children have different body shapes at different ages, so it can be hard to tell whether a child is overweight. As more children become overweight, our idea of what looks “normal” can also shift. Your family doctor, school nurse or another experienced health professional can give you feedback on your child’s growth.

Why children become overweight#

Children become overweight when the energy they take in through food and drink is greater than the energy they use up through physical activity. A diet high in energy and fat, combined with low levels of activity, leads to weight gain over time.

Children inherit body type and shape from their parents. You cannot change these factors, but you can influence your child’s eating habits and activity patterns, which also affect their weight.

Possible problems for overweight children#

Overweight children can face many difficulties. They may feel different from other children, which can affect their confidence, and they may be bullied. This can make parents worried about their child taking part in everyday activities such as school sport, and that cycle can make weight control harder.

Although health problems are less common in childhood, children who remain overweight into adulthood are at greater risk of conditions such as:

• High blood fats and heart disease
• Type 2 diabetes
• High blood pressure
• Stroke
• Joint problems
• Breathing problems
• Some forms of cancer

It is rare for a medical condition to cause a child to become overweight, but always check with your doctor if you are concerned.

How to help your child#

If your child is overweight, it is important to seek advice from a health professional. Young children should not be put on diets that severely limit food intake. Instead, you may be advised to make lasting changes to your family’s lifestyle and eating patterns.

Everyone at home should be involved, regardless of body weight, so that no child feels singled out. Making the right changes can also protect children from developing eating and dieting problems later in life. It may take several attempts before children are happy to change their food choices or become more active. This can be frustrating, but try to stay positive and don’t give up. Children who are overweight need to know they are loved and important, whatever their weight.

Healthy food choices#

A healthy diet is about the type of food your child eats and the amount. All children should eat regularly, including healthy snacks. Good nutrition starts early in life. Wherever possible, try to:

• Breastfeed
• Introduce solid foods at around six months
• Encourage a wide variety of nutritious foods, without forcing or overly restricting any one food
• Consider using reduced-fat dairy products after two years of age
• Offer mostly cereals, grains and breads, vegetables and fruit, with moderate amounts of meat and dairy foods
• Use added fats such as oil, margarine and butter only in small amounts
• Offer fresh vegetables and fruit instead of processed snack foods
• Include small amounts of treats such as cakes, chips or takeaway foods only occasionally (around once or twice a week), and enjoy them together as a family

Offer water when children are thirsty#

Sweet drinks such as juice, cordial and soft drinks are not necessary and can contribute to tooth decay.

Encouraging healthy eating habits#

• Buy, prepare and offer the foods you would like your child to eat, and let them choose what and how much of these foods they will eat
• Keep offering healthy foods even if they are refused at first
• Include your child’s food choices in the family menu sometimes
• Act as a role model by letting your child see you eating healthy foods
• Involve children in simple food preparation, such as making a salad
• Let your child decide when they have had enough, even if food is left on the plate – this helps them recognise hunger and fullness and may help prevent overeating as they grow
• Encourage slow eating if your family tends to eat quickly, for example by putting your knife and fork down between mouthfuls and offering crunchy foods that need lots of chewing
• Help your child notice if they eat when bored, sad or lonely, and suggest another activity to distract them
• Try not to punish, reward or cheer your child up with food, as this can build an unhealthy relationship with food

Fun family activity#

An active lifestyle is important for the whole family, whatever their age or weight. Physical activity builds skills, helps you feel better and protects against many lifestyle diseases. Activity should be fun, rather than focused only on competition or skill.

As children get older, they may need help from their parents to fit physical activity into the family routine. Suggestions include:

• Be active together and let your child see you being active too
• Encourage lots of free play outside
• Use the car less – walk or cycle to school, the shops or a friend’s house
• Help your child balance organised sport, fun activities and individual pursuits such as swimming and dancing
• Find an activity that is fun, easy to get to, affordable and suited to your child’s age and skill level – ask their physical education teacher, childcare worker, community centre or other parents about options
• Be supportive and encouraging, as some children feel self-conscious about their physical skills or appearance

If your child gets hot, puffed and sweaty when active, this is usually a good sign that they are working their body and getting some benefit from the exercise.

Television and screen time#

Watching a lot of television is closely linked with overweight in children. When children watch TV they are not active, and they are also more likely to see food advertisements that encourage them to eat whether they are hungry or not.

• Limit sedentary screen time such as TV, videos, personal screen games and computers
• For children five years and older, screen time should total no more than two hours a day
• For children aged two to five years, screen time should be no more than one hour a day
• Avoid eating while the TV is on, as it can distract from family time together

Getting started#

It is best to manage one or two small changes before moving on to the next. Find out what works for your family, as everyone is different. Small setbacks may happen, but try to be patient and reward your child’s effort and progress with non-food treats such as books, stickers or special outings. Seek advice if you are not sure.

Key points#

• Childhood is an important opportunity to develop healthy patterns for life and prevent weight problems.
• Professional advice from a doctor or dietitian can help your child reach and maintain a healthy weight.
• Encouraging your child to eat healthy food and be physically active is important for their healthy future.
• If your child is overweight, it is important to seek the advice of a health professional.
• Children who are overweight need to know that they are loved and important, regardless of their weight.

Where to get help#