Childhood Obesity 12 Best Ways to Prevent and Reduce it

(Last Updated On: September 14, 2023)

Best ways to prevent childhood Obesity. Obesity is an abnormal accumulation of fat that can cause health problems.

The body mass index (BMI) measures the amount of weight and the degree of obesity.

Around 1 out of 5 American children are obese. Compared to children of healthy weight, kids who are overweight or obese are more at risk for developing diseases.

The most common diseases are sleep apnea and asthma.

Moreover, joint and bone problems, type 2 diabetes, and heart problems. Children who are overweight are more likely to be subject to social isolation. They have to face bullying, depression, and low self-esteem.

There isn’t an easy remedy. Parents and caregivers can support children to meet an ideal weight in many ways.

Parents, as well as guardians and teachers, can aid children in maintaining their weight.

This can be done by helping them. They establish healthy eating habits and restrict the consumption of calorie-rich foods.

It is also essential to assist kids to be active in the body, limit their time on screens, and have enough sleep.

The main goal for children who have excess weight. They want to lower the amount of weight gain while allowing for normal development and growth.

Children shouldn’t be put on a weight loss diet without consulting an expert in health care.

Determining if a Child is Overweight

Parents shouldn’t change a child’s diet based on their perceptions of being overweight. Each preschooler displays their body shape and growth pattern.

The assessment of obesity in children is complex since children’s growth is unpredictable. A medical specialist should only perform this assessment.

It would be best to choose a medical specialist who uses the child’s weight and height relative to their previous growth pattern.

Childhood Obesity 12 Best Ways to Prevent and Reduce it

The BMI range of 25-29.99 kg/m2 suggests excessive weight, whereas a BMI of 30kg/m2 or more indicates obesity.

Main Factors That Contribute to Childhood Obesity

Many elements contribute to the development of obesity in children. This includes choices about food and beverages and lifestyle choices.

The past couple of years have resulted in children spending longer at home and unable to engage in sports. Most youngsters couldn’t get into the city or even ride their bicycles.

The levels of obesity in children are at an all-time high.

Childhood Obesity 12 Best Ways to Prevent and Reduce it

Besides addressing the anxiety that our children experience.

We must also consider exercises for overweight children. Let’s get them moving, active, and healthy to avoid childhood overweight.

Lack of Physical Activity

One of the biggest causes of children’s obesity is the absence of physical exercise. Children who aren’t active tend to become obese or overweight. This is because they’re not losing the fat they consume.

With the growth of the Internet, gaming consoles are the primary way to get obese. Other devices and the Internet have seen our children able to communicate with their friends on the Internet.

They do not have to leave the house to talk or visit their peers. They scan TikTok, Snapchat, Instagram, and other platforms to learn about their friends’ activities.

This is an unhealthy habit that has led to an epidemic of obesity in children.

  Unhealthy Eating Habits

Another cause of childhood obesity is unhealthy eating habits. Children who consume many sugary and junk food drinks are likely to be obese or overweight.

The reason is that these food items and beverages are packed with calories and can cause a weight increase.

Additionally, recent research has proven families’ choices regarding the structure of meals. It can contribute to childhood weight gain.

Food consumed rich with calories or having a dinner out frequently results in a rise in fat consumption.

Parents are responsible for helping children learn about healthy food choices to avoid childhood weight gain.

  Family History

Another reason that contributes to obesity in children is the family history of obesity. If grandparents or parents are overweight, kids in those family members are at a higher risk of becoming overweight.

BMI heredity is deemed to be between 25 and 40 percent. But, this must be considered in conjunction with behavioral and environmental aspects.

A lot of overweight families don’t encourage exercise for children who are obese, and this causes more problems.

Twelve Best Ways You Can Adopt To Reduce And Prevent The Risk Of Childhood Obesity

To prevent obesity, you have to make a change to lower the risk of your child’s becoming obese by following these easy steps. Your children can be more active if they eat healthy food.

Childhood Obesity 12 Best Ways to Prevent and Reduce it

IT can even boost their self-esteem by implementing these methods. It is helpful to prevent children from becoming obese.

Don’t Concentrate On Weight Loss

Because children’s bodies are growing and growing, they are still developing. New York State Department of Health (NYSDH) cannot advocate traditional weight-loss strategies suitable for children.

Diets that restrict calories can hinder children from receiving the nutrients. This is a must for healthy growth. Concentrate on helping your child develop healthy eating habits.

Always talk with your pediatrician or healthcare provider before dieting your child.

Provide Nutritious Foods

Healthy, balanced, low-fat foods give you the energy your children require and can assist them in developing smart eating habits.

Instruct them on how important it is to eat balanced meals using nutrient-rich foods such as whole grains, fruits, vegetables, milk products, legumes, and lean meats.

Pay Attention To The Part Size

Excess food can cause you to be overweight, so be sure your children consume the right portions. For instance, NYSDH advises that two to three ounces of cooked poultry, lean meat, or fish are a part.

Also, one slice of bread, half a cup of cooked pasta or rice, and two ounces of cheese.

 Keep Them Moving

The CDC Trusted Source, Children should participate in at least one hour of physical activity each day.

It can be aerobic activities such as running, muscle building such as gymnastics, or bone-strengthening activities such as jumping rope. This is the best way to prevent obesity.

Be Imaginative

Children can quickly become bored and will not be enthralled by routine exercises. Don’t worry; try different activities to engage and motivate your child, such as playing tag, jumping rope, dancing, and playing soccer.

Avoid Any Temptations

Suppose you have stocked your pantry with food items that aren’t healthy. Then, your child is more likely to consume it. Children look up to their parents to show them what to consume food.

Therefore, be a good example and remove tempting but unhealthy options such as sugary, calorie-laden snacks and salty foods from your home.

Be aware that the calories in sugary drinks also add up. So, try reducing the quantity of juice and soda you purchase for your family.

Reduce Sweets And Fats

They won’t realize that consuming too many calories from candy and other sugary treats that are high in fat can cause obesity unless you inform them.

Give them treats occasionally; however, don’t make it a habit of eating them regularly. This is the traditional way to prevent obesity.

Shut Off The TV While You Eat

Children may overeat when they sit in front of a television screen while snacking, according to experts from the Harvard School of Public Health (HSPH).

Studies have shown that the more TV children are exposed to, the more likely they will gain weight.

Childhood Obesity 12 Best Ways to Prevent and Reduce it

HSPH is also aware that children who have televisions inside their bedrooms are more likely to gain weight than kids with rooms that are not TV-free.

Help Teach Healthy Behaviors

When kids learn how to plan their meals, shop for low-fat food items, and cook nutritious meals and meals, they’ll develop healthy habits that will last a lifetime.

Engage children in these activities and help them become more conscious of their choices in food.

Eat the Rainbow

Being a healthy eater can ensure that children receive the nutrients they require for healthy development and growth and help them attain the ideal weight.

The ideal diet for children is abundant in vegetables, fruits, whole grains, protein-rich lean foods, and dairy products low in fat or cholesterol.

However, very few are getting enough vegetables and fruits. In 2017, only 2 percent of high-school students had enough vegetables, and 77% ate enough fruits.

Encourage your children to eat the rainbow. Make half of their meals fruit and vegetables to maintain optimal health.

 Sleep Well

Sleeping well is essential for preventing obesity, type 2 diabetes, injuries, and poor mental health. Moreover, it is helpful for attention, behavior, and many other problems.

Have you realized that youngsters between 6 and 12 need 9-12 hours of uninterrupted rest every night and teenagers aged 13-18 need between 8 and 10 hours?

A lack of sleep is associated with obesity due to lack of sleep can cause us to consume more food and be less active.

Make sure your children are sleeping better. It can be done by ensuring they’re active throughout the day. He is taking screens out of their bedrooms.

Furthermore, they create the same schedule for their sleep, including on weekends.

Health Ahead Hint: Focus on Health

CDC according to the CDC, when kids suffer from weight issues, they’re at a higher risk of developing various diseases.

NYSDH recommends healthy eating. Regular exercise and cutting down on time spent sitting down.

These are the most effective ways to avoid weight gain. Get started with our 11 easy steps, and you’ll be on your way to lessening your child’s chance of becoming obese.

Obesity And Obesity-Related Diseases

A myriad of health problems can be caused by childhood overweight. Some of the most prevalent are:

Type II Diabetes: The patient’s body cannot process glucose effectively with this kind of body. The condition is more prevalent among people who are obese or overweight.

Most cases are diagnosed later in life, but there is a rise in the number of children diagnosed with the condition. This is primarily due to the increasing prevalence of obesity.

Cardiovascular Disease

This includes stroke and heart disease. Children who are obese are more at risk of developing these illnesses later in their lives. This is due to high cholesterol and high blood pressure.

Sleep Apnea

Sleep apnea is a condition that occurs when a person is unable to breathe for short durations while sleeping. It is hazardous and can cause a variety of health problems.

Joint Problems

Obesity may create a lot of stress on joints. This may cause joint stiffness, pain inflammation, and joint pain. Furthermore, degenerative conditions are due to excessive weight.

High blood pressure

It is a situation where the pressure in blood vessels is more significant than usual. This can cause other medical issues like stroke and heart disease.

Respiratory Issues

Obesity can lead to respiratory issues, including asthma.

In the United States, the number of children who are obese has been on the rise for the last two decades. Childhood obesity can pose both immediate and long-term health risks.

Exercise for Obese Child

If you’re concerned about your child’s weight, specific exercises for overweight children can assist.

Removing bad habits and setting up new ones is challenging, regardless of age!

For children who are overweight, the problem is made worse for many reasons, such as feeling embarrassed about their appearance. Moreover, being unable to do the proper exercise.

We need to begin with simple and easy workouts for children who are overweight.

If we are looking to reduce childhood obesity, we must discover ways to keep our children active. Consider these inexpensive activities that everyone can take pleasure in.


It is an excellent method to keep your child active. Begin with ten minutes a day, gradually increasing your time as your child, and you become more active.


Run briefly when walking for 20-30 minutes and not feeling exhausted. Jogging will increase your heart rate more than walking, resulting in quicker weight loss. You have to go jogging to prevent obesity.

Begin by jogging between 30 and a minute every day. As your child’s confidence and fitness improve, they can increase their time and speed.


Swimming is an excellent method to keep your child active and a great activity with friends to enhance socialization further. This doesn’t mean your child was taking “laps” of a pool.

Set up a few water polo nets and let them play with their buddies. Splashing around in the water burns off an enormous amount of calories. This is due to more excellent resistance to the body as it moves through the Water.


Another inexpensive and enjoyable exercise option for overweight children is riding a bicycle. This can also be done in a group or with your family.

Start by taking a short ride around the neighborhood or to the park for play. As your child gets more confident, try more long rides that take them to meet people farther from them or go to a new location.


Obesity is a major issue all over the world, and it leads to many health issues. Society must take action to stop the development of obesity in children.

The best way to stop this epidemic in children is to encourage healthy lifestyles and exercise. It is possible to help your child shed weight by exercising for overweight children.

Cycling, walking, jogging, or swimming are all great inexpensive activities. Everyone can take pleasure in it!

Here are some things you can do to ensure your child lives healthier and happier. It’s time to act and take action! Let’s collaborate to combat childhood overweight!


How can we combat childhood obesity?

Here are five key steps to help your child reach a healthy weight.

  1. Be a role model.
  2. Encourage 60 minutes to an hour of physical activity per day.
  3. Limit portions to children’s sizes
  4. Healthy snacks, drinks, and meals are encouraged.
  5. You will get more sleep if you spend less time on the screen.

What is the primary prevention of childhood obesity?

Primary prevention is encouraging healthy eating habits and active lifestyles in all children. Secondary prevention is directed at children with a greater-than-average risk of becoming obese.

How can schools prevent childhood obesity from happening?

Staying active throughout the school day

Children must engage in moderate-to-vigorous physical activity for at least 60 minutes daily. Schools can prevent obesity by providing daily active and high-quality physical education for all grades. Moreover, it can be done by encouraging physical activity throughout the school day.

How can we naturally reduce our obesity?

8 Simple Ways to Lose Weight

  1. Include protein in your diet.
  2. Consume Whole, Single-Ingredient Meals.
  3. Avoid processed foods.
  4. Stock up on healthy snacks and food.
  5. Reduce your intake of added sugar.
  6. Drink Water.
  7. Get unsweetened coffee.
  8. Take Glucomannan as a Supplement.

 Why is it essential that childhood obesity be reduced?

Prevention of obesity in children is essential because childhood obesity can persist into adulthood. This increases the risk of developing diabetes, high blood pressure, and heart disease.

What are the most effective strategies to prevent obesity?

Choose healthier foods, such as whole grains, fruits, vegetables, healthy fats, and protein sources, and drink less. Reducing consumption of unhealthy foods like refined grains, sweets, potatoes, and red meat. Screen time and television time should be limited.