Childhood Obesity and Overweight Kids

Childhood obesity: a growing problem

Over the past 30 years, the number of kids with weight problems has increased at an alarming rate. Today, 1 out of 3 children and teens in the U.S. are overweight or obese. Those extra pounds put kids at risk for developing serious health problems, including diabetes, heart disease, and asthma. Childhood obesity also takes an emotional toll. Overweight and obese children often have trouble keeping up with other kids and joining in sports and activities. Other kids may tease and exclude them, leading to low self-esteem, negative body image, and even depression.

If you’re the parent of an overweight child, these facts may sound scary and discouraging. But here’s the good news: you can make a huge difference in your child’s life and health. With support, encouragement, and positive role modeling, you can help your child reach and maintain a healthy weight.

Causes of childhood obesity and overweight

Understanding how children become obese or overweight in the first place is an important step toward breaking the cycle. Most cases of childhood obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain.

Many factors contribute to this growing imbalance between calories in and calories out:

• Busy families are cooking less and eating out more.
• Easy access to cheap, high-calorie fast food and junk food.
• Food portions are bigger than they used to be, both in restaurants and at home.
• Kids spend less time actively playing outside, and more time watching TV, playing video games, and sitting at the computer.
• Many schools are eliminating or cutting back their physical education programs.

Fighting childhood obesity tip #1: Get the whole family involved

Healthy habits start at home. The best way to fight and prevent childhood obesity and weight problems is to get the whole family on a healthier track. Making better food choices and becoming more active will benefit everyone, regardless of weight. And with the whole family involved, it will be much easier for your overweight child to make lasting changes.

Leading by example

The most effective way to influence your child is by your own healthy example. If your children see you eating your vegetables, being active, and limiting your TV time, there’s a good chance that they will do the same. These habits will also have the happy side effect of helping you maintain a healthy weight.

• What you eat: Tell your child what healthy thing you are eating, while you are eating it. You might say, “I’m eating broccoli with garlic sauce. Want a bite?”
• When you cook: Cook healthfully in front of your children. Better yet, give them an age-appropriate job. Tell them about what you are making and why it’s good for your body.
• How you move: Exercise in some way, every day. Be authentic—do things you enjoy. Tell your kids what you’re doing, and invite them to join you. 
• Your free time: Avoid the television or too much computer time. Kids are much less likely to turn screens on if they are off and you are doing something they can get involved in. 

Fighting childhood obesity tip #2: Encourage healthy eating habits

Begin eating right today, as a family. Remember the importance of role modeling: there should be emphasis on what you do so that your child can follow.  It is crucial to get the whole family in on the idea of eating healthfully at home and away. 

Making healthier food choices

Helping your child beat obesity begins with helping him or her forge a healthy relationship with food.  You may need to make major changes to your eating lifestyle.

• Eat the rainbow. Serve and encourage consumption of a wide variety of fruits and vegetables.  This should include red (beets, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli) and so on—just like eating a rainbow.
• Make breakfast a priority. Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. Focus on healthy choices like oatmeal, fresh fruit, whole grain cereal, and low-fat milk.
• Cut back on fat. Your child does need some fat to maintain good health, but these fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils. Cut way back on fast food, junk food, and sweets.
• Schedule regular meal times. The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it.
• Limit dining out.  If you must eat out, avoid fast food and make the healthy, conscious choices you are trying to make at home.

Childhood obesity tip#3: Be smart about snacks and sweets

Your home is where your child most likely eats the majority of his or her meals and snacks, so it is vital that your kitchen is stocked with healthy choices and treats.

• Don’t ban sweets entirely. Having a no sweets rule is an invitation for cravings and overindulging when given the chance.
• Limit juice and soda. Soft drinks are loaded with sugar—“empty” calories that don’t do anything healthy for your child’s growing body. Many juices aren’t any better nutritionally. Even 100% fruit juice with no sugar added should be limited to a small glass a day.
• Keep snacks small. Don’t turn snacks into a meal. Limit them to 100 to 150 calories.
• Focus on fruit. Keep a bowl of fruit out for your children to snack on. Offer fruit as a sweet treat. Kid-friendly favorites include frozen juice bars, fruit smoothies, frozen bananas dipped in chocolate and nuts, strawberries and a dollop of whipped cream, and sliced apples and peanut butter.

Snacks at home: What to add and what to subtract
Add: Fresh fruit and vegetables that can be taken on the go or packed in a lunch.  Add: Low-fat or non-fat milk and dairy products, including string cheese. Add: Whole grain breads and cereals, pretzels, low-fat microwave popcorn. Add: Low-fat frozen yogurt, frozen fruit juice bars, fig bars, ginger snaps.	Subtract: Soda, sweetened lemonade, fruit punch, and fruit juice with added sugar. Subtract: Hot dogs, fatty lunch meats, sausage, chicken nuggets. Subtract: White bread, sugary breakfast cereals, chips. Subtract: Cookies, cakes, candy, ice cream, donuts.

Childhood obesity tip#4: Watch portion sizes

How do you ensure your children eat the right amount of healthful food? How much is too much? Portion distortion is widespread, so you will need strategies to retrain you and your family’s appetites and avoid oversized servings when eating out.

• Learn what a regular portion size looks like. The portion sizes that you and your family are used to eating may be equal to two or three true servings. Limit portions to the size of your fist.
• Read food labels. Information about serving size and calories can be found on the backs of packaging. You may be surprised at how small the recommended portions are or how many calories are in the dish.
• Use smaller dishes. Portions will look bigger and you’ll eat less when you use small bowls or plates.
• Dish up in the kitchen. To minimize the temptation of second and third helpings, serve food on individual plates, instead of putting the serving dishes on the table. 
• Divide food from large packages into smaller containers. The larger the package, the more people tend to eat without realizing it.
• Downsize orders. When eating out, share an entrée with your child or order an appetizer instead. Order half-orders or a medium size instead of a large.

Fighting childhood obesity tip #5: Get your kid moving

Children who sit too much and move too little are at the highest risk for becoming overweight. Kids need an hour of exercise daily for optimum health. This may seem like a lot, but exercise doesn’t have to happen in a gym or all at once. Instead, try to incorporate movement into your family’s regular routine.

Exercise ideas for kids

It used to be commonplace to find children running around and playing in the streets of their neighborhoods, naturally expending energy and getting exercise. In today’s world, that’s not always an option. If you’re not comfortable letting your children roam free, you still have options for boosting their activity level.

• Play active indoor games.  Put the remote away and organize some active indoor games. You can play tag (perhaps crawling tag, so that you keep messes to a minimum), hide-and-seek, or Simon Says (think jumping jacks and stretches).
• Get outside with your child. Take a walk together, bike around the neighborhood, explore a local park, visit a playground, or play in the yard. If it makes sense for your neighborhood and schedule, walk to and from activities and school.
• Do chores together. Perhaps it’s not your child’s first choice, but doing household chores is a very effective way to get exercise. Mopping, sweeping, taking out trash, dusting or vacuuming burns a surprising number of calories.
• Enroll children in after school sports or other activities. If your budget allows, sign children up to play a sport or get involved in an activity where they are physically active. The local YMCA, YWCA, or Boys’ and Girls’ Club are safe places for children to exercise and play.
• Sign up for a 5 or 10K “race” with your child.  Sometimes having a goal in mind can motivate even the most reluctant exercisers. Find a kid-friendly walk/run “race” in your area and tell your child you’ll be “training” for it together. Be sure to celebrate when you accomplish this feat.

Fighting childhood obesity tip #6: Reduce screen time

The more time your children spend watching TV, playing video games, or using the computer, the less time they’ll spend on active pastimes. Limits on television and computer time lead directly to your child spending more time being physically active. Remember how important it is for you to be a positive role model—yes, you may have to cut down on your own viewing habits—and have a good attitude about the change. 

• Limit daily screen time. Studies show a link between screen time and obesity, so set limits on your child’s TV-watching, gaming, and web surfing. Experts recommend no more than two hours per day.
• Stop eating in front of the TV. Limit your child’s calorie intake by limiting time spent eating in front of the tube. Tell your child that, starting now, your family does all their eating at the table.  
• Pick a different reward or punishment. Instead of rewarding your child with more time in front of the television or computer, promise something different, such as an outing or an activity of their choice.

Fighting childhood obesity tip #7: Get involved

You can make a huge impact on your children’s health by being involved with the details of their lives.

• Talk to your children. Ask them about the school day, every day. Listen to their concerns and take action if there is something they need.
• Be in touch with teachers. Speak to your child’s teachers, especially P.E. instructors, either in person or on the phone. 
• Defy busy schedules. You may feel like neither you nor your child has time for long chats about the day. This may be the toughest lifestyle change to make, due to busy schedules, but it can be done. If you need to, treat getting involved like another appointment or meeting in your day.  
• Spend time with your children. You don’t have to spend all your time having heart-to-hearts.  Playing, reading, cooking, or any other activity, when done together, can supply your child with the self-esteem boost he or she may need to make positive changes.

Related articles

Related links for childhood obesity and overweight kids

General information about childhood obesity and overweight kids

Overweight and Obesity – Learn how to tell if your child is overweight, explore the causes and effects of childhood obesity, and find helpful tips for preventing weight problems. (KidsHealth)

We Can! Families Finding the Balance: A Parent Handbook (PDF) – Guide to tackling the problem of childhood obesity and making healthy changes for the whole family. (U.S. Dept. of Health & Human Services)

Spotlight on Child Obesity – Article highlights recent research on childhood obesity and offers parenting tips for raising a healthy child. (Northwestern University)

Helping Your Overweight Child – Parent’s guide to helping an obese or overweight child begin to eat better and be more active. (Weight-control Information Network, National Institute of Diabetes and Digestive and Kidney Diseases)

Is Dieting Okay for Kids? – Discover why the majority of overweight kids should not diet, and find out healthier strategies for combating childhood obesity. (KidsHealth)

Childhood obesity resources for parents

Childhood Obesity: What Parents Can Do – How to involve the whole family in reversing the conditions for obesity, rather than just focusing on the overweight child. (Mayo Clinic)

Be a Healthy Role Model for Children (PDF) – Ten tips for setting a good example for your child and preventing childhood overweight and obesity. (MyPyramid.gov)

Cut Back on Sweet Treats (PDF) – Ten tips for fighting childhood obesity and overweight by cutting back on added sugar. (MyPyramid.gov)

Keeping Kids Active: Ideas for Parents – Many helpful suggestions for raising your child’s enthusiasm for activity, with consideration for his or her unique personality. (Mayo Clinic)

Talking to Kids About Weight – Advice for addressing the sensitive subject of weight and offering support to an overweight or obese child. (American Dietetic Association)

Healthy at Home – List of practical tips for creating a healthy environment at home and encouraging better habits in overweight or obese children. (Get Kids In Action)

BMI Calculator

Childhood Obesity Assessment Calculator – Tool that lets you calculate your child’s Body Mass Index (BMI). (Shape Up America)

Jocelyn Block, M.A., and Melinda Smith, M.A. contributed to this article. Last reviewed: January 2010.