The rise in wealth in many countries is causing children to become obese and therefore it becomes a hazard for parents to maintain their child’s health, as well as obesity, which can cause many health risks in the near and far future.

Parents and guardians can help children to become fit or to achieve a healthy weight by developing good eating habits and limited calorie-rich food. Parents and guardians also want to help their children by making them physically active, less stressed and adequate sleep.

The goal for children whose current status is overweight is to reduce the rate of weight gain while helping them to maintain normal growth and development. Childers should not be placed on weight loss diets without consultation with a doctor.

Tip to help reduce weight.

  1. Develop healthy eating habits

2. Limit calorie-rich food/temptation

3. Help them stay active

4. Reduce sedentary time

5. Ensure adequate sleep

Develop healthy eating habits

To develop a good eating habit

  • Provide your child with plenty of vegetables and fruits.
  • Try to compensate for low-fat milk and non-fat dairy product.
  • Select lean meat, fish, lentils, and beans for protein.
  • Eat an adequate amount of sugar and saturated fat.

Always remember that small change can help to lead success in the long term.

Limit Calorie-Rich Food/Temptation

Reduce the availability of high fat and high sugar or salty snack can help your children to generate a healthy diet. Allow your children to eat this type of food rarely.

Examples of easy-to-prepare, low-fat, and low-sugar snacks that are 100 calories or less:

  • 1 cup carrots, broccoli, or bell peppers with 2 tablespoons hummus.
  • Apple or banana.
  • Cup blueberries or grapes.
  • Tuna wrapped in a lettuce leaf.
  • oven-baked kale chips

Help them stay active

Regular physical activity can help to reduce many health hazards and has plenty of health benefits.

  • Strengthening bones.
  • Decreasing blood pressure.
  • Reducing stress and anxiety.
  • Increasing self-esteem.
  • Helping with weight management.

Children between the ages of 3 to 5 should be active throughout the day.

But a child with an age of 6 to 17 should be active at least 60 minutes every day and it should include aerobic activity (which can increase heartbeat) and strengthening activity like running and jumping as well as muscle-strengthening activities (pushups and climbing)

And make sure your also physical activity so your child can imitate you.

Reduce Sedentary Time

Quiet time for reading and homework is good, try to reduce their television watching time, video game time, and web surfing not more than 1.5 hours per day.

Ensure Adequate Sleep

Too little sleep is associated with obesity, partly because inadequate sleep makes us eat more and be less physically active. Children need more sleep than adults, and the amount varies by age.

Age Group Recommended Hours of Sleep (day)
Infant 4–12 months 12–16 hours (including naps)
Toddler 1–2 years 11–14 hours (including naps)
Pre-school 3–5 years 10–13 hours (including naps)
School Age 6–12 years 9–12 hours
Teen 13–18 years 8–10 hours
Adult 18–60 years 7 or more hours