Eight ways you can manage your child’s weight as obesity rates soar in the UK

Experts have suggested that 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.

Obesity is already a major problem in the UK, costing the NHS some £6.5 billion each year. This figure is expected to rise to £9.7 billion by 2050.

Last year, health secretary Wes Streeting announced various initiatives to help tackle the obesity crisis, including the introduction of weight-loss jab Mounjaro for adults. And for children, the government has injected more funding in PE, has introduced a soft drinks levy and has cracked down on the number of ads visible to young people that may impact their lifestyle choices.

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

Table of Contents

Encouraging children to eat slowly

Smiling mother serving food to children. Family is enjoying meal at table. They are spending leisure time. — Encourage slower eating. (Getty Images)

Mindful eating techniques, such as eating slower, 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
Ask 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

Reduce snacking and assess portion sizes

Little baby eating healthy food in high chair, closeup. Above view — Make sure you give them child-sized portions. (Getty Images)

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.

Sneak vegetables into their meals

Find inventive ways to sneak vegetables in. (Getty Images)

They 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.

Lead by example

Father sitting with his son at the table, eating burgers from takeout boxes at home — Do as I say – and as I do. (Getty Images)

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.

Move more as a family

Get out and about as a family. (Getty Images)

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.

Encourage good quality sleep

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

Set realistic goals and rewards

Father kissing daughter's forehead while she is studying at home — Encourage them and recognise healthy behaviours. (Getty Images)

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.

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.

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