How To Motivate Your Child To Lose Weight

Those who are concerned about their child's weight may wonder how to help their child make healthy choices. Especially if a child is opposed to health-promoting behaviors like getting more physical activity or eating healthy foods, this can be a challenge.

This article will discuss tips parents can use to help kids build healthy, sustainable habits. For example, increasing physical activity levels, setting a good example, starting with small food swaps.

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What To Do If You're Concerned About A Child's Weight

Whether you have older or younger children, effectively implementing healthy eating habits, physical activity, and other practices is both achievable and critical. While parents should always work with medical providers to address a child's health concerns, there are tips you can use to help your child feel motivated and get to a healthy, happy place in their body.

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Focus on health

Unfortunately, concentrating on weight loss can backfire and is not a recommended approach for children. Low self-esteem, shame, hiding food, eating disorders, including a higher risk of binge eating disorder (BED), and other consequences can all emerge from a fixation on the number.

Rather than concentrate on weight loss, focus on health. Kids are growing, and an optimal or healthy weight will differ for everyone based on many factors. Ultimately, the number on the scale may not be a reliable metric, and parents mustn't lose sight of what matters most, which is their child's well-being. If kids ask about food or activity changes, discuss the importance of keeping one's body healthy. 

If you can get to a place where your child's eating habits are reflective of a healthy physical and mental state, they get the recommended amount of physical activity for their age group, screen time is under control, and other health markers are where they should be, that is ideal.

Losing weight or halted weight gain will undoubtedly occur for many kids who aren't at their personal healthy weight when behaviors change, but the goal is to help your child build sustainable habits for life.

Encourage daily physical activity 

Adequate physical activity is correlated with a lower risk of physical health problems such as heart disease and a range of other benefits, such as better focus and mental health markers. It can also help a child reach their body's personal healthy weight.

According to the Centers for Disease Control (CDC), kids ages 6-17 need at least one hour of physical activity per day. That might mean enrolling in a dance class or sports team for some kids. For other kids, that might mean spending time on the jungle gym at the playground, going for a bike ride, playing active video games, jumping rope, or playing tag. The key to sticking with physical activity is finding something your child enjoys.

Getting the whole family involved is another valuable way to encourage physical activity habits, especially if a child is resistant to getting more exercise. Plan regular active outings together, such as walks in your neighborhood or playing catch at the park. When the weather is less than ideal, fun activities that take place indoors are a great alternative.

Set an example and create positive, inclusive experiences

Being a good example can help any time you want to instill better habits in children. Limit your own time sitting in front of screens, enjoy nutritious foods in front of or with your child, and get adequate physical activity.

It is also important not to single a child out. For example, to help your child eat healthier, it's ideal that your whole family's eating habits reflect healthy eating practices. Have nutritious family meals together, and create positive experiences with foods like vegetables, fruit, whole grains, high-quality proteins, and healthy fats by cooking with kids.

While it may seem unrelated, cooking together can help your child open up to new foods.

Keep healthy meals and snacks available

One of the best ways to get kids to eat healthy foods is to ensure that they're readily available. Many children and adults alike gravitate toward convenient foods, like fast food or packaged snacks. Prepare fruit and vegetables regularly and make them accessible to kids, keeping junk food to a minimum or pairing it with healthier options occasionally to avoid restricting it entirely. Especially if a child eats many processed foods, increasing variety and having a regular schedule with balanced meals can be crucial.

Avoid negative body talk

How you talk about your own body will influence how your child thinks about theirs. Avoid speaking about your body negatively, and take care not to comment on anyone else's, even if you think it is complimentary. It can train children to think that people are focused on other people's weight at all times - including theirs - and that speaking about other people's bodies is acceptable. Instead, teach body diversity and celebrate what the body can do.

Give empathy

Listen attentively to children's feelings if they speak about a desire to lose weight, negative treatment from other kids, or any other concerns. Let them know that we all come in different sizes due to an array of factors, like genetics, and that your goal as a parent is to help your child have healthy habits no matter their size. You will support your child by buying healthy food and giving them opportunities to stay physically active.

If your child's concerns are related to something someone else said, whether that's a family member or another child, take it seriously. Let them know that it is unacceptable and that you're here to support them. Set boundaries with family members who make unfavorable comments when needed. 

Manage screen time

If your child spends extensive time watching TV or playing video games, there could be a number of different health consequences. Body aches, headaches, eye strain, trouble getting enough sleep, mood and behavioral changes, and less time for physical activities are some of the standout effects of too much screen time. While not all screen time is bad, it's critical to set limits on how much time your children spend on screens and follow through with your boundaries.

Start with small, healthy swaps 

Small changes can help your child and family create sustainable healthy habits. Easy swaps, such as replacing whole milk with skim milk or low-fat milk, adding extra produce to family meals, and increasing movement bit by bit, can make a big difference for children and help them transition into a healthier lifestyle.

If you're concerned, talk with your child's doctor

When a child's weight, eating habits, or physical activity levels, are a concern, it is always critical to have a private conversation about how to approach it first with their doctor. There are also cases where parents may have specific concerns that should be brought up with a medical provider. 

Here are some important concerns for parents to discuss with a child's doctor when applicable:

• Random or abnormal weight gain. Sometimes, gaining weight excessively or in a manner that is atypical for a child's age could be symbolic of a health problem. This is another reason to speak with your child's doctor. Medication and some health conditions are two possible causes of weight gain when eating habits, natural body diversity, or puberty, aren't. Individualized medical guidance is critical in these areas. Finding a provider who is willing to do the necessary testing and will focus on your child's whole-person well-being can make a huge difference.
• Mental health support. If you notice indications of an eating disorder or suspect that changes in a child's diet might be correlated with negative emotions, weight loss is not a treatment. Mental health support is often an essential first step.
• Working with a dietician. Many kids with eating disorders, health concerns related to picky eating (e.g., "they'll only eat one brand of chicken nuggets and pizza - they won't touch vegetables), and other related concerns may benefit from the family working with a registered dietician experienced in these areas.

Some parents opt to speak with a child's doctor without the child present first. Since all kids will have different backstories and needs, you want to ensure that you're equipped with the right tools and information for your unique child. 

Takeaway 

Parents who want to help their child lose weight can support their child through practices such as making small swaps, encouraging exercise in a way that works for and feels fun to their child, and involving the whole family. Rather than focusing on weight management exclusively, concentrating on health is often most sustainable and effective.