Healthy Weight

4 Ways to Help Children Achieve and Maintain a Healthy Weight

Over the past two decades, the number of children with obesity in the United States of America has continued to rise. As mentioned in blog post, Studies have shown that obesity in children poses immediate health risks as well as future health risks.

For this reason, parents and guardians need to help their children maintain a good and healthy weight. It is important for children who are overweight to go through a program that will help them reduce the weight gain rate without compromising on their normal development and growth.

Below are ways in which you can help children attain and maintain a healthy weight.

  • Encourage Good Eating Habits

One way for children to have a healthy weight is to develop healthy eating habits. For instance, their diet should include plenty of whole-grain products, vegetables, and fruits. Protein is also essential for health and muscle development. Good protein sources include lean meats, fish, poultry, beans, and lentils.

You should also provide them with non-fat milk or low-fat dairy products in the diet such as cheese or yogurt. Limit the use of drinks that are sugary and instead encourage your children to drinks a lot of water. By making small changes daily, you will notice great results in your child’s weight loss journey.

  • Limit Calorie Intake

If you want your child to lose weight easily, try limiting calorie consumption such as high-fat and salty or high-sugar snacks. Treat calorie-rich foods as treats and only allow your child to have them occasionally.

Besides, you can substitute these snacks for healthier snacks like an apple, banana, grapes, blueberries, oven-baked kale chips, and more.

  • Exercise

Exercise is an effective weight loss strategy for adults, and children are no exception. Helping children to stay active most of the time can aid in shedding the extra pounds.

Regular physical exercise is not only fun for children but it also comes with numerous benefits such as

  • Decreasing blood pressure
  • Strengthening of bones
  • Reducing anxiety and stress
  • Weight management
  • Boosting self-esteem

Basically, the length of the activity will vary depending on the age of the children. For instance, it is advisable for children between 3-5 years to be active the entire day while children and adolescents between 6- 17 years should be active physically for at least an hour each day.

Make sure that the exercise regime includes an aerobic activity that will make their hearts beat faster. Besides, jumping and running will help strengthen their bones while push-ups and climbing are great for muscle strengthening.

  • Adequate Sleep

Did you know that obesity can be caused by poor sleep? This is because not getting enough rest can make us less active physically and encourage us to eat more. That is why your child should get a good night’s rest each night. The amount of sleep will vary with their age.


As a parent, guardian, or teacher, you can help children maintain the ideal weight ensuring that they develop healthy eating habits. Also, you should ensure that the children are physically active, get adequate sleep, and have reduced screen time to achieve weight loss. Before placing your child on any diet program, be sure to consult with a health care provider.

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