Childhood obesity is a growing concern across the country. When children gain too much weight for their age and height, it can lead to serious health problems like diabetes, high blood pressure, and even trouble with digestion. The good news is that with the right tools, families can take small steps that lead to big changes.
As a board-certified pediatric gastroenterologist and obesity medicine specialist, I help families every day create healthy habits that stick. Here are some simple strategies that can make a big difference in managing childhood obesity.
Instead of strict diets, focus on building healthy eating habits. Start by adding more fruits, vegetables, whole grains, and lean proteins to your child's meals. Try making fun swaps, like trading chips for air-popped popcorn or sugary drinks for water infused with fruit.
Learn more about fun and healthy snacks kids will actually eat.
Movement doesn't have to mean organized sports. Kids can get active by riding bikes, playing tag, dancing in the living room, or joining you on a family walk. Physical activity helps manage weight and improves gut health by supporting a diverse microbiome.
Need ideas? Check out these springtime activity tips to get kids moving.
Too much screen time often means less movement and more snacking. Set daily limits on video games, tablets, and TV. Encourage your child to take active breaks, especially after school or meals.
Lack of sleep affects hormones that control hunger and fullness. Aim for 9 to 12 hours of sleep per night, depending on your child's age. Set a calming bedtime routine and keep screens out of the bedroom.
Read about the connection between sleep and digestive health.
Sometimes children overeat when they feel sad, bored, or anxious. Talk to your child about their feelings and help them find healthy ways to cope. Journaling, spending time outside, or talking to a trusted adult can help.
If you're worried about your child's weight or digestion, you're not alone. My team and I work closely with families to create personalized plans that support both physical and emotional health.
Schedule an appointment today to start your child's journey to better health. Together, we can build strong, healthy habits that last a lifetime.
