Talking to your kids about weight

Parents must tackle many sensitive topics with their kids. One of the most challenging concerns centers around weight.

Your child may seek your support after being teased about being overweight. Or you and your pediatrician may determine your child's weight could cause health issues. In that case, you’ll need to work as a team and family to create a healthier lifestyle.

Living with excess weight can harm emotional and physical health for kids, teens and adults, says Dr. Precious Torres with Sentara Halifax Pediatrics.

“A child who is overweight is much more likely also to be a heavier adult,” Dr. Torres adds. “If we can steer the child and family toward better health early, they will be more on track as they get older.”

Being overweight or obese can cause or worsen asthma, diabetes and hypertension in children and adolescents. An unhealthy weight can also obstruct sleep and affect a child’s mental health, among other concerns.

If you're worried about your child's weight, consult your pediatrician. To make lasting changes, focus on a healthier lifestyle with nutritious foods, more exercise, smaller portions and less snacking. Your pediatrician may want to schedule an appointment to rule out any underlying condition causing your child to gain weight.

“When we talk to parents and kids, we want to shift the focus from the numbers on the scale to better, healthier habits,” Dr. Torres explains.

How is obesity measured?

Body mass index is used after age 2 to determine whether someone is in a healthy zone for their weight and height compared with other U.S. children of the same age and sex. You can measure your child’s BMI with this tool from the Centers for Disease Control and Prevention. Height and weight charts consider children in the 85th-94th percentiles overweight. Those in the 95th percentile and above are considered obese.

The most recent CDC statistics show that one in five kids ages 2 to 19 is considered obese.

Why are more kids overweight today?

Obesity rates have more than tripled since the 1970s, according to the CDC.

Experts attribute weight increase over the last decades to:

• Consumption of more sugary drinks
• Declining physical activity levels
• Larger meal portions and drink sizes
• More prevalent junk food and fast-food options
• Viewing more TV and playing video games

Another reason that kids are overweight is rooted in family dynamics. Some cultures view extra weight as a positive – sign of success, happiness and wealth. Even if your culture sees extra weight as a positive, it’s not healthy for your children.

How to approach weight with your kids

If you're worried about your child's weight, begin to create a healthier lifestyle for your family. You don’t have to tell your child that it’s related to weight. You can simply say you thought it was time for the whole family to make some healthier changes.

• Ideas from the Academy of Nutrition and Dietetics include:
• Limiting the time your child spends watching television or playing video games
• Looking for ways to spend fun, active time together
• Removing most junk food from cabinets, fridge and freezer
• Serving regular, balanced family meals and snacks

If your child comes to you after classmates tease them about their weight, acknowledge it. Then, thank your child for trusting you enough to share it.

“The most important thing is for the child to know that you love him or her no matter what,” Dr. Torres says. “Respond with compassion. Don’t blame your child. Reassure them that you will help them.”

You can call your pediatrician or schedule an appointment without the child to discuss your concerns. Your doctor can then help you create a plan for a healthier weight, Dr. Torres adds.

“We want to shape the discussion to focus on good health and healthy goals rather than weight loss,” she says.

Being healthy can be a family goal

A healthier lifestyle will be most effective if changes are made incrementally and realistically and if the whole family is involved.

Sudden changes to your child's diet and lifestyle are unlikely to work. They may even harm your child's health. Instead, take baby steps but be consistent and add more elements to your plan as you go.

The American Psychological Association recommends:

• Adding more physical activity to your daily life. Try walking, cycling and hiking. Pickleball is a popular activity with families now.
• Cutting down on time spent on computers, mobile phones and TV. You could plan a game night or craft project. What about a treasure hunt at home or outside?
• Eating the healthiest, most nutritious food available and reducing portion sizes. For more affordability, look for weekly sales in produce and lean meat. Build healthy meal plans around weekly grocery specials.

Remember to acknowledge other accomplishments your kids achieve unrelated to a healthy lifestyle. For example: “I was proud of how hard you studied for your spelling test,” or “I love how kind you are to your friends.”

For more information and guidance, get in touch with your child’s pediatrician.