If your child is overweight or obese, helping them achieve a healthy weight is one of the best things you can do for them now and in the future. But what is the right way to do it? It usually depends on the age of your child.
There is no single number on the scale that all children should reach to be healthy. The exact range depends on how tall they are, their gender, and their age. In fact, many children don’t actually lose weight — they just keep it off as they grow taller or shed more pounds. But if they have more severe obesity, especially if they have obesity-related health conditions, your child’s pediatrician may make a different recommendation.
How can you tell if your child needs to slow down? Talk to their health care provider. They can help you come up with a safe plan. Also, some expert advice can help you know what to focus on helping your child reach a healthy weight, regardless of their age.
Purpose: In most cases, children at these ages should stay at the same weight or gain it at a slower rate. If the child has more severe obesity, their doctor may give other advice.
What you can do: When the children are very young, you are in charge of their routine. Make sure your child’s day includes plenty of time — at least 60 minutes — to be active, whether it’s climbing on the jungle gym at the park, playing tag in the backyard, or jumping around in the living room. They don’t have to get their exercises done at the same time. Short bursts of activity throughout the day that extend up to an hour are fine.
At mealtimes and snacks, offer them a variety of nutritious choices. Your child – and the whole family – can eat healthier with a few simple steps:
- Cut back on processed and fast foods. They are high in calories and fat. Instead, fill your child’s plate with fruits and vegetables, and trade white bread, rice, and pasta for their whole-grain versions. They have fiber, which can help your baby feel fuller for longer. If your child isn’t a fan of these changes at first, don’t be. Research shows that children are more likely to look at their plates a few times after eating something.
- Do not serve sugary drinks. Swap soda, juice, and sports drinks for water and skim or low-fat milk.
- Encourage good eating habits. Three meals and two snacks a day can keep your child from getting hungry, making him less likely to overeat.
- Make small changes. Disrupting your family’s diet once again can upset or confuse your child. Start with a few changes each week. “Talk to your child about what you do,” says Molly Graves Grove, MD, a pediatrician at Seattle Children’s Hospital. Explain that certain foods give them more energy to play.
Purpose: In most cases, stay at the same weight or gain it at a slower pace. But if the child has more severe obesity, your child’s doctor may recommend another.
What you can do: Children at this age have their own opinions. But they still need help from parents. Now is the time to give your child the tools and lessons they need to make healthy choices throughout their lives. The following strategies may help:
- Fill your kitchen with nutritious food. By now, children can help themselves to breakfast. You can make healthy choices easier for them by keeping junk food out of the house. “It’s easier for your child to make the right choice when they’re deciding between an apple or a banana instead of an apple or a cookie,” says George Dutto, MD, chief of the pediatric weight management division at Nemours/Alfred I Dupont Hospital. That is to say. for children.
And it probably won’t work just to prescribe these treats off limits: Research shows that limiting foods may make your child want to eat them more. - Set ground rules for TV and computer time. The time children spend sitting in front of a screen is the time they are not being active. When it becomes a habit, it leads to weight gain. Make sure your child knows that they only have a set amount of time to use the TV, smartphone, video games, or computer.
When screen time is over, encourage them to get up and play. Babies at this age need the same amount of exercise as toddlers – 60 minutes throughout the day. This could mean riding their bike, going swimming, or playing catch or basketball. - Get them in the kitchen. It’s a good time to teach them about healthy eating, says Grow. Let them help you plan your menu, grocery shop, and cook meals. Chances are they will be more enthusiastic about healthy food if they have a say in preparing it.
- Get the whole family on board. You don’t want your child to feel alone because of their weight. Talk to the whole family about the importance of healthy choices. And remember: children copy their parents’ habits. This means that if you want your child to eat more vegetables or get more exercise, you need to do it.
Purpose: Most children need to stay at the same weight or gain it at a slower rate as they grow taller. After puberty, your child may lose 1 or 2 pounds a week. Talk to their doctor to decide which is right for them.
- What you can do: Seniors and young adults are old enough to make decisions about their own health. But your direction is still important. Work with your child to help them make smart choices. even better? Create a plan to get the whole family on track with food, exercise, and less screen use.
- Make health a goal. Incorrect comments about your child’s weight can hurt their self-esteem. Focus on losing weight. “The conversation should be about being healthy and active,” not about getting a certain size or number on the scale, says Natalie Muth, MD, a pediatrician and registered dietitian.
- Continue family mealtimes. Teenagers have busy schedules. But it’s important to sit down as a family as much as you can. One study found that children who ate family meals at least three times a week were 24 percent more likely to eat healthy foods than those who did not.
- Offer support. If your child says they want to slow down, it’s important to understand their motivation. Are other kids bullying them about their size? Are they trying to model a celebrity’s body? These are not good reasons to try to lose weight. Make sure they understand that looks aren’t the important part – it’s about making healthy choices so they have the energy to move and think.
Then, you can talk about specific ways to support them, like keeping junk food out of the house or planning family walks or bike rides every evening.
Does your child want to try a weight loss plan? Some programs are designed for older children. They can be safe and helpful, but always talk to your child’s doctor before they start their plan. - Encourage them to keep going. Like young children, adults and teens need an hour of physical activity each day. They don’t have to tackle it all at once – small sessions throughout the day work just as well. At this age, they may not be interested in running around in the playground. “Help them find a type of exercise they enjoy, such as dancing or a particular sport,” says Math.
Remember that more time moving may mean less time spent with video games or smartphones. Help your teen keep their screen use to a minimum. A better way: Put your devices away and get active together.