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Childhood obesity: Make weight loss a family affair
Childhood obesity treatment — and prevention — begins at home. Here's how to change unhealthy behaviors and create a healthy-weight environment for the entire family.
By Mayo Clinic staffChildhood obesity is usually caused by eating too much and exercising too little. The solution is eating healthier foods and increasing physical activity, but it'll be tough for your child to do it alone. The most effective way to treat — and prevent — childhood obesity is to adopt healthier habits for the entire family.
Change family behaviors
Rather than singling out your child, encourage the whole family to make healthy lifestyle changes. Consider these helpful hints:
- Start small. Gradual changes are easiest to incorporate into the daily routine — and to maintain long term. Start by making a few small changes, such as turning off the TV during dinner, switching from soda to milk or water, or taking a family walk after dinner once a week.
- Set goals. Set realistic, measurable goals for each family member, and then determine family goals. For example, your child's goal might be to eat fruit for afternoon snacks. Your goal might be to take a brisk walk three days a week. The family's goal might be to limit fast-food meals to once a month.
- Recognize triggers. Be prepared for situations that may tempt you to fall back to your old habits. If you're used to eating popcorn at the movies, for example, bring only enough money for admission — or agree that you'll share a small carton of popcorn with your child rather than ordering separate treats.
- Celebrate success. Frequent rewards can help keep your family motivated. When your child meets a goal — by asking for fruit rather than cookies after school, for example — offer praise and attention. When your family meets a goal, brainstorm healthy ways to celebrate your success. You might try a family movie night, a weekend picnic or a trip to the pool.
- Keep it positive. Focus on healthy lifestyle changes, rather than your child's appearance or a number on the scale. Remember, treating childhood obesity isn't a race. It takes time and dedication to replace established behaviors with new, healthier behaviors.
- Be flexible. It'll take time to get used to your healthier habits. Encourage everyone to stick to the plan — but if the goals aren't working for your family, consider making adjustments. It's better to create a new plan than to stick to one that isn't working.
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