How to Maintain a Healthy Weight for Children

How To Help Kids Lose Weight?

Giving your children the resources they require to live an active and healthy lifestyle is crucial in preparing them for successful adulthood. Parents must instill ways to maintain a healthy weight in their children at a young age, given the rise in childhood obesity, to prevent health issues.

According to research, children who maintain a healthy weight are fitter, healthier, more able to increase learning, and more self-confident. They are also less prone to develop health problems later in life.

So, how do you maintain a healthy weight? Pediatric weight management is essential. Growing up healthy and maintaining a healthy weight is more likely for children whose parents support them in being active and eating healthily.

Nevertheless, kids' weight loss is significant since overweight and obesity in children are widespread. A high body mass index (BMI) broadly suggests that the child will be dissatisfied with his body. The child may suffer from his relationship with food, low self-esteem, insults, and health problems.

How to maintain healthy body weight? Teach them good eating habits. Childhood is the time when these habits are formed. Suppose, during this period, parents are involved in creating or correcting them. In that case, the chance of weight normalization is high.

Further, we will be discussing essential ways so children can maintain a healthy weight.

Top Ten Ways to Maintain a Healthy Weight for Children

Providing your children the tools they need to live an active and healthy life is a meaningful way to set them up for success as adults. Nevertheless, the number of overweight kids is on the rise. Likewise, parents should teach their kids healthy habits early to keep them from getting sick.

1. Daily Exercise

Every day, children need to be active for at least an hour. Likewise, it would help if you played with them to increase their activity. Look into your local community center for child-friendly activities. 

Most importantly, plan things to do with your family to get everyone moving, like biking, taking a walk after dinner, or playing basketball or soccer at the park. Increasing your child's physical activity has multiple benefits. 

• Better sleep
• Combat infection
• Be generally healthier
• Enhance their behavior
• Better stress management
• Improve academic performance

2. Aim to Set a Good Example

Is there something your kid says that you know they picked up from you? In short, children learn from watching the adults around them.

Further, take a family approach to adopt a healthier way of life. Parents can't expect their children to adopt healthy lifestyles and dietary habits if they are unwilling to do the same.

3. Your Child Should Get Enough Rest

Firstly, a regular bedtime routine is crucial for your child's well-being. Secondly, kindergarten through sixth-grade children should sleep nine to eleven hours per night.

There is a direct correlation between sleep quality, eating patterns, and the ability to fend off infections.

Research shows that when our bodies are sleep deprived, the brain regions responsible for complex judgments and decisions become less sharp. Lack of sleep frequently leads to poor judgment of food choices and greater appetites, particularly sweet and salty food.

4. Maintain Healthy Eating Habits

Encourage your child's health by providing a nutritious meal and adequate daily hydration. 

• Your child will be more likely to behave well if you eat a nutritious breakfast with protein, dairy, and whole grains. Adding more nutritious foods will improve the concentration and focus of your child.
• Lean meats, whole grains, fruits, and vegetables are all part of a healthy lunch.
• Further, finish the day with a family meal. Mealtimes with family members promote better health and well-being. Mealtimes with family members aid digestion and healthy eating habits by allowing time to eat slowly without being rushed. When your child eats gradually, it will enable their brain time to register that they are full. It also gives an opportunity to educate your child on the importance of eating vegetables and set an example by eating your vegetables.
• Similarly, motivate the intake of nutritious beverages such as water and milk. Limit or avoid sugar-sweetened and caffeinated drinks. Caffeine can raise your child's heart rate and blood pressure, cause sleep disruption, and cause nervousness and irritability.

5. Limit Screen Time

Limiting screen time for children is essential. Similarly, the time spent on screens, such as phones, televisions, tablets, video games, and computers, should be limited to two hours a day.   

Screen light can lower melatonin levels, making it more difficult to fall asleep and disrupting the body's circadian rhythm.

Discourage screen time during meals, but encourage children to concentrate on their food by being present at the table. Ask your children how it feels to be very hungry, a little bit hungry, just right, and too full. Talk about how important it is to trust and pay attention to your body's signals.

6. Teach your child how to tell when they are hungry or full

Children need to know how to tell when they're hungry and when they're full, so they know when to eat and when to stop.

Interpreting hunger is essential for a healthy life and keeping a healthy weight. When children learn what makes them feel hungry or complete, they are more likely to have healthy eating habits and weight. If your child communicates they are full, do not force them to eat more. Let them know the plate will be set aside for them to finish if they become hungry again. 

7. Never Skip Breakfast

Instead of cereal and milk, try a breakfast burrito with a scrambled egg. You can also put cheese and salsa wrapped in a flour tortilla.

Also, show children how to use the blender to make breakfast smoothies. They can set up a yogurt bar with low-fat plain or vanilla-flavored yogurt. Add toppings such as whole-grain cereal, dried fruit, and nuts that haven't been salted.

8. Help Your Child Handle Stress and Worry

Your child might feel stressed and worried about school, sports, and friends. Your child can develop a binge eating disorder triggered by emotional stress. 

Monitor what they do on social media. Similarly, maintain an open line of communication so you can find out if they are being bullied or if there are other sources of stress or anxiety at school.

9. Schedule your Child's Annual Well-Child Exam

Do not miss your child's annual well-child exam at your local pediatrician's office. Your child's pediatrician will check your child's growth, development, and health every year. The pediatrician will be able to see if there is cause for concern with decreasing or increasing weight. If there is a reason for concern, your pediatrician will advise you to meet with the nutritionist and establish a healthy eating plan to gain or decrease the child's weight.

10. Getting Your Child Signed Up for Sports

Playing sports is great for children physically and socially. Young people who participate in sports and other physical activities maintain a healthier lifestyle. Sports should be less about winning and more about being active and having fun for the little ones.

Some children might not be interested in sports that are organized. They might still be too young or interested in other things.  They can stay healthy by walking, playing catch in the yard, riding bikes, or playing tag, among other physical activities.


Physical activity classes, programs, and individual pursuits you can sign your child up for

• Gymnastics 
• Kindermusik
• Dance
• Parent & Kid Exercise Classes 
• After School Exercise Programs 
• Boy Scouts 
• Girl Scouts 
• Kid Gyms 
• Ice Skating
• Martial Arts
• Rock Climbing
• Youth Camps 
• Child Yoga

Well-Child Care Is Essential

Most importantly, take your child to the doctor often to help them keep a healthy weight.

The American Academy of Pediatrics (AAP) advises pediatrician visits are essential to your child's health and well-being. Nevertheless, once you know an appointment is coming up, you can plan what you want to discuss based on your child's weight.

If you seek a "pediatrician near me" or a "pediatrician in Houston, Texas," start a conversation with our highly trained professionals at AR Texas Pediatrics. At AR Texas Pediatrics clinic, children are the top priority.

Our pediatricians work with patients in the Houston, Texas, area to provide exceptional medical care for children. You can schedule an appointment or call 281-484-7619 for more information on our Well child service.