If your child is overweight or obese, helping him or her get to a healthy weight is one of the best things you can do for him or her now and in the future. But what’s the right way to do it? That usually depends on the age of your child.
There is no single number on the scale that all children must reach to be healthy. The right range depends on how tall they are, their gender and their age. In fact, many kids shouldn’t actually be losing weight; they should just keep doing this as they get bigger or gain pounds more slowly. But if they have more severe obesity, especially if they have obesity-related health problems, your child’s pediatrician may make a different recommendation.
How do you know if your child needs to lose weight? Talk to their healthcare provider. They can help you come up with a safe plan. Also, expert advice can help you determine what to focus on to help your child achieve a healthy weight, regardless of age.
Goal: In most cases, children at these ages should maintain the same weight or gain weight more slowly. If the child has more severe obesity, the doctor may have different advice.
What you can do: When children are very young, you are in charge of their routine. Make sure your child’s day includes enough time (at least 60 minutes) to be active, whether it’s climbing the jungle gym at the park, playing tag in the backyard, or jumping around the living room. They don’t have to do their exercise all at once. Short bursts of activity throughout the day totaling an hour are fine.
Offer them a variety of nutritious choices at meals and snacks. Your child – and the whole family – can eat healthier with a few simple steps:
- Reduce processed and fast food products. They usually contain more calories and fat. Instead, fill your child’s plate with fruits and vegetables and swap white bread, rice and pasta for whole-grain varieties. They contain fiber, which can help your child feel full longer. If your child isn’t a fan of these changes at first, don’t give up. Research shows that children are more likely to eat something after seeing it on their plate a few times.
- Do not serve sugary drinks. Swap soda, juice and sports drinks for water and low-fat or low-fat milk.
- Encourage good eating habits. Three meals and two snacks a day can keep your child from becoming too hungry, making him less likely to overeat.
- Make small changes. Changing your family’s diet all at once may upset or confuse your child. Start with a few changes per week. “Talk to your child about the choices you make,” says Mollie Greves Grow, MD, a pediatrician at Seattle Children’s Hospital. Explain that some foods give them more energy to play.
Goal: In most cases you will stay at the same weight or gain weight more slowly. But if the child has more severe obesity, your child’s doctor may make a different recommendation.
What you can do: Children 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 can help:
- Stock your kitchen with nutritious food. Children can now help themselves to snacks. 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 if he has to choose between an apple or banana instead of an apple or cookie,” says George Datto, MD, chief of pediatric weight management at Nemours/Alfred I. duPont Hospital for children.
And simply declaring those treats off-limits probably won’t work: Research shows that restricting foods can make your child want to eat them even 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 active. When this becomes a habit, it leads to weight gain. Make sure your child knows they only have a certain amount of time to use the TV, smartphone, video games, or computer.
When screen time is over, encourage them to get up and play. Children at this age need the same amount of exercise as younger children: a total of 60 minutes during the day. That could mean going cycling, swimming, or playing basketball. - Get them in the kitchen. It’s a good time to teach them about healthy eating, Grow says. Let them help you plan your menu, shop for groceries, and prepare meals. Chances are they will be more excited about a healthy meal if they have had a say in its preparation.
- Get the whole family on board. You don’t want your child to feel left out because of their weight. Talk to the whole family about the importance of healthy choices. And remember: children copy their parents’ habits. That means if you want your child to eat more vegetables or exercise more, you should do that too.
Goal: Many children need to maintain the same weight or gain weight more slowly as they grow. After puberty, your child may be able to lose 1 to 2 pounds per week. Talk to their doctor to decide what is right for them.
- What you can do: Preteens and teens are old enough to make decisions about their own health. But your guidance is still important. Work with your child to make smart choices. Even better? Make a plan to get the whole family on track with eating, exercising, and cutting back on screen use.
- Make health a goal. The wrong comments about your child’s weight can damage your child’s self-esteem. Take the focus away from weight loss. “The conversation should be about being healthy and active,” not about reaching a specific size or number on the scale, says Natalie Muth, MD, a pediatrician and registered dietitian.
- Maintain family meal times. Teenagers have busy schedules. But it’s important to eat as a family as often as possible. One study found that children who ate family meals at least three times a week were 24% more likely to eat healthy foods than children who did not.
- Provide support. If your child says he wants to lose weight, it’s important to understand his motivation. Do other kids bully them because of their size? Are they trying to model a celebrity’s physique? Those are not good reasons to try to lose weight. Make sure they understand that appearance is not the most important thing; 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, such as cutting out junk food or planning a family walk or bike ride every evening.
Does your child want to try a weight loss plan? Some programs are tailored for older children. They can be safe and helpful, but always talk to your child’s doctor before starting their own plan. - Encourage them to get moving. Just like younger children, preteens and teens need an hour of physical activity every day. They don’t have to tackle it all at once; shorter sessions during the day work just as well. At this age, they probably aren’t that interested in running around the playground. “Help them find a type of exercise they enjoy, such as dancing or a particular sport,” says Muth.
Keep in mind that more time exercising will likely mean less time spent on video games or smartphones. Help your teen keep screen use to a minimum. One great way: put away your own devices and get active together.