The main factors behind why most children today are overweight are an inappropriate composition and amount of food together with a lack of regular physical activity. A typical problem is too many sweets, unhealthy snacks, and sugar-sweetened drinks.
Insufficient physical activity also plays a central role. Children today often spend too much time in front of the TV, phone, or tablet and move very little. Another significant factor is psychological triggers. Emotional eating and one-off episodes of overeating can be a child’s response to stress or emotional problems.
How to talk sensitively with your child about their weight?
Remember that a child often feels they are different from their peers—whether in appearance or physical fitness. That alone has a major impact on their emotions and self-esteem.
Avoid negative labels such as "fat," "chubby," or "lazy." Using such terms will only make the situation worse and can create a deep psychological block. Instead, take a positive approach: talk about health, strength, fitness, and energy.
The basics of healthy eating
When you decide to address your child’s excess weight, it’s essential to adjust the meal plan not only for them but for the whole family. Children adopt eating habits at home, and you are their biggest role model. The aim isn’t a diet, but proper, balanced nutrition that provides all the important nutrients.
Try to ensure a regular pattern of five smaller meals a day. Avoid strict bans on certain foods; instead, adjust their portions and offer alternatives with less sugar and fat. Ideally, don’t buy sugary sodas, candies, and salty snacks for the home at all.
Focus on variety in the diet. Every day your child should eat vegetables and fruit, whole‑grain products, quality protein, and healthy fats (avocado, fish, seeds). If your child refuses some foods, try different ways of preparing them—baking, boiling, stewing. Make changes gradually.
How to naturally add more movement to children’s lives?
Choose activities appropriate for your child’s age. Younger children love movement games, jumping on a trampoline, walks in nature, or activities like swimming and cycling. For older children, you can help choose a sports club or an activity that interests them, e.g., dance, skating, or anything they will enjoy and do willingly.
It’s important to create small everyday opportunities for movement. Walk or ride a bike to school, take afternoon walks with the dog, play ball games in the yard—build these into your family’s daily life. Again, try to implement changes gradually and across the whole family. Try to spend free time and weekends actively.
Gradual routine changes, regular eating, and reasonable physical activity tailored to the child and the family’s positive support—these are the ingredients of long‑term success. There’s no need for extreme diets or athletic performances; instead, keep choosing small, sustainable, lasting changes. For the sake of your child’s health, parents should be willing to be a positive example.