The good news is that, in most cases, the conditions listed above can be prevented or reversed once a child returns to a healthy weight. But it does take work, and often changes have to be made in the entire household.
“If a child is a long way away from a healthy weight, it took them a while to get here, so we need to be patient,” says Pont.
That means starting with small changes and gradually working your family up to a healthier diet and more exercise. Including children in that process helps them get invested and can improve the likelihood that healthy habits will stick.
Don’t Focus on the Weight
The focus should not be on weight loss, says Janet Lydecker, PhD, assistant professor of psychiatry at Yale School of Medicine in New Haven, Connecticut. That tends to be more harmful than helpful as kids are still growing and will continue to see the numbers on the scale rise, she says. “We want them to either have a flatter BMI growth curve or keep growing up but gain weight at a slower pace,” says Dr. Lydecker. “That’s a big difference in how parents think about it because it’s so different from what we do for adults.”
Outside of the weight focus, parents should spend time with their children, such as by going on a date to the movies together. “It will show the kids that they are important and not just defined by their weight journey,” says Lauren Salvatore, PsyD, assistant professor at the Donald and Barbara Zucker School of Medicine at Hofstra–Northwell in New York. Consider also offering nonfood rewards, like a trip or a new toy, for achieving the goals you set together.
Lydecker suggests every parent have a regular check-in time with their child, whether that’s over breakfast, after school, or during family dinner. “If parents have that, then when something does come up they already have a process or system so it won’t feel like an extra big deal to sit the child down,” she says. “And if there’s a regular check-in, parents are more likely to notice small shifts in moods and behaviors.”
Keep Healthier Foods on Hand
Kids generally eat what’s in the house, so stocking the pantry with healthy options can help them stay on track.
- Fresh fruits and vegetables
- Lean meats, chicken, fish, lentils, and beans
- Low fat or nonfat dairy
- Packaged and processed snacks, including chips, cookies, crackers, and frozen meals
- Soft drinks and sugary juices
But avoid referring to the above as “junk food.” “We try to stay away from labeling food as bad or good and instead focus on a balanced diet,” says Dr. Salvatore. “If the parent labels certain foods as bad, it may have larger long-term implications.”
Another habit to change is how many meals the family is eating at restaurants or ordering out each week. Instead, focus on cooking healthy meals at home. When you’re preparing the food, you have control over the nutritional content.
“The key is for families to support dietary changes for their children and to incorporate these changes for the entire family,” says Censani. “Encouraging and supporting children as they try new foods and helping prepare meals will give them a healthier approach to their dietary choices.”
Watch for Disordered Eating
Some things to pay attention to include a child trying to skip meals, requesting to eat alone, avoiding several types of food, or developing restrictive eating habits, says Eleyna Garcia, PhD, assistant professor of psychiatry and behavioral sciences at the University of Texas Medical Branch in Galveston, Texas.
A therapist can also develop an individualized treatment plan and can work to build a child’s self confidence, set goals, and identify adults at the child’s school who can serve as an ally during the school day, Dr. Garcia says.