The most important thing you can do to help your child is to focus on their health, not their weight. It’s very important that you support your child in their journey toward better health. Your child’s feelings about themselves are often based on your feelings about them. If you accept your child at any weight, they’ll be more likely to feel good about themselves. Avoid placing blame on your child, yourself, or others.

It’s also important to talk to your child about their weight in a nonjudgmental way. You should allow your child to share their concerns with you. You can help your child by gradually changing your family's physical activity and eating habits. That way your entire family can benefit from new healthy behaviors. There are many ways to involve the entire family, but increasing physical activity is especially important. Aim for your child to get at least one hour of regular physical activity each day. Some ways to accomplish this include:

Lead by example: Parents have a direct effect on childhood obesity. If your child sees that you’re physically active and having fun, they’re more likely to be active and stay active for the rest of their lives.

Plan family activities: Plan activities that provide everyone in your family with exercise. These activities may include walking, biking or swimming.

Be sensitive to your child's needs: It’s important to help your child find physical activities they enjoy and that aren't too difficult.

Take a break from the screens: Make an effort to reduce the amount of time your family spends doing stationary (sedentary) activities. This includes activities such as watching TV or playing video games. You should limit your child’s screen time to no more than two hours a day.

Make the most of the opportunities you have with your family to be healthier and more active.

Healthy eating habits

The eating habits your child picks up when they’re young will help them maintain a healthy lifestyle when they’re adults. If you’re unsure how to select and prepare a variety of foods for your family, ask your child’s healthcare provider. They can refer you to a registered dietitian for nutrition counseling. They can also point you in the direction of resources in your community that offer healthy food options.

Do not place your child on a restrictive diet to lose weight. You should only place your child on a diet if their healthcare provider supervises one for medical reasons. Restrictive diets are hard to stay on and can lead to eating disorders and disordered eating patterns.

One way to begin teaching healthy eating habits is to serve a variety of fruits and vegetables to your family. Provide a “rainbow” of fruits and vegetables with every meal, including snacks. Avoid sugary drinks like soda, sweet tea, lemonade and sports drinks. The average child takes in more than 120 calories per day from these drinks alone.