8 ways to manage your child’s weight, as more kids now obese than underweight

For the first time ever, more children are overweight in the world than undernourished, according to Unicef.

In a new report by the children’s charity – an agency that’s part of the UN – it is stated that around one in 10 kids aged between five and 19 are now thought to be affected by obesity.

It cites a change in diet and the rise of ultra-processed foods as the root cause.

It’s not the first time child obesity has been called out, though. Experts previously warned that child obesity has risen to “alarming” levels and are called for action to prevent unhealthy lifestyles setting in among babies and toddlers.

The first 1,000 days of a child’s life – from pregnancy through to their second birthday – are paramount when it comes to their health trajectory, the experts stated, and this period is “critical to development and health across the life-course.”

From their observations, academics at the UK Academy of Medical Sciences and the Italian National Academy of Sciences also noted how difficult it was to change that trajectory once a child reaches five years of age.

“The overall goal should be to establish and maintain a healthy body-weight trajectory that avoids excess gain early in life,” they said.

It comes after another study earlier this year, which also warned that being overweight as a child could double the risk of being obese as an adult.

The research, which tracked the body mass index (BMI) of thousands of children in the Netherlands, not only found that the first five years of a child’s life are vital in preventing excess weight gain in the future, but also that the BMI of six-year-olds was the most reliable indicator of obesity later on in life.

Obesity levels in the UK

More than a quarter of children (26.8%) aged two to 15 are overweight or obese in England, according to government figures. Experts have suggested the number of obese children and adults in the UK will rise substantially by 2050, with kids aged five to 14 bearing the brunt.

Girls in this age group will see a 53% rise in obesity levels, per the global analysis, and boys a 57% rise.

So, what can parents do at home to help reduce the risk of obesity in their children?

1. Encouraging children to eat slowly

Mindful eating techniques, such as eating more slowly, have been proven to help children and adults digest their food properly.

They also improve nutrients absorption and promote healthier relationships with food, encouraging a better appreciation of food, and helping people establish when they are full.

Other mindful eating techniques for children include:

• Limiting distractions while they eat

• Asking for hunger cues before, during and after they eat

• Engaging all fives senses when they eat

• Discussing how different foods impact their mood, feelings and productivity

2. Reduce snacking and assess portion sizes

Studies have shown that snacking is more prevalent among those who are obese, but grazing can have other implications. Of course it depends on what your child is eating and how often they are picking, but snacking also affects their appetite and often includes ultra-processed foods, which can be harmful in other ways.

Alarmingly, a recent study by UCL published in the European Journal of Nutrition found that nearly half (47%) of the calories obtained by toddlers in the UK are from UPFs and 59% of calories obtained by those aged seven are derived from UPFs.

Portion size is also key. Children should not be eating adult-sized meals. So, as well as reducing the amount of food you are giving them, assess the crockery you are using – smaller plates will help you establish child-appropriate servings.

3. Sneak vegetables into their meals

Your little one may have an aversion to broccoli or Brussels sprouts, but there are smarter ways to incorporate veggies into their diets that don’t involve mealtime meltdowns.

For example, nutritionist Emily English (known as Em the Nutritionist online) has a viral five-a-day lasagne that involves mincing mushrooms, celery and other vegetables into a pulse, to add to the meat (optional). You cannot taste the individual vegetables disguised in the dish, but they add goodness and mean your whole family is benefiting from a healthier meal.

4. Lead by example

Just as we cannot expect our kids to put their phones and tablets down if we’re forever glued to our screens, we cannot expect them to eat healthily and adopt positive lifestyle changes if we’re not leading by example.

So, as well as ensuring the entire family is sticking to a healthy, balanced diet, be mindful of how you discuss food and exercise around them.

5. Move more as a family

Speaking of exercise, a great way to get your kids going is to adopt more active approaches as a family. Whether it’s weekend walks, daily runs to the park with the dog or team sports – adding regular exercise to their week can really go a long way.

6. Encourage good quality sleep

Setting strict bedtimes and establishing a nighttime routine is beneficial. Not only does good quality sleep help bolster their mood and productivity, it can impact their weight and overall health.

7. Set realistic goals and rewards

Discuss with your child realistic targets for them – and your whole family – to achieve, and ensure you reward positive behaviour and give encouraging feedback as they go.

8. Create consistency

With both diet and exercise, the main thing is consistency – in terms of what you eat and do, how often you do it, and when you do it.

Sticking to the same mealtimes, having designated exercise slots and creating consistent portions and meal types will help establish healthy habits – both in the short- and long-term.

Read more about children’s health and parenting