In the UK, about one in four children are overweight. Being overweight can lead to serious health problems for your child, such as joint pain, high blood pressure (hypertension), and diabetes.
Assessing your child's weight
If you're concerned about your child's weight, the first step is to find out whether they are medically overweight.
You can't use standard BMI (body mass index) calculators for children because they are designed for adults, who are a different shape, and have heavier bones than children. Instead, you should make an appointment with your GP, who will be able to plot your child's weight and height on a chart that takes into account their age.
Your GP will also take into account your child's individual history of growth and development, and will ask you about their activity levels, eating habits, and whether there is a family history of weight problems.
Diet and lifestyle changes
If your child is overweight, there are some simple diet and lifestyle changes that you can try. Examples of these are listed below.
- Avoid giving your child ready-prepared meals because they contain hidden fats, sugar, and salt.
- Increase the amount of fruit and vegetables that your child eats. They should have at least five portions of fruit and vegetables a day. See 'further information' for more advice about healthy eating.
- Give your child fruit juice, squash, and water to drink, instead of fizzy drinks.
- Limit 'junk' food, such as crisps and sweets to occasional treats, and instead give your child healthy snacks, such as a box of raisins, or raw carrot sticks.
- Encourage your child to find a type of exercise that they enjoy, such as a team sport, dance class, or swimming sessions. They should be doing 60 minutes of physical activity a day. However, it doesn't have to be all in one go; it can be split into chunks of about 15-20 minutes throughout the day.
- Instead of driving your child to school, try walking, or cycling.
By getting the whole family to eat more healthily, and take regular exercise together, your child won't feel singled out, or resentful, about these changes.
Medical conditions
If these measures don't work, and you're still worried about your child's weight, speak to your GP about any possible medical causes for their weight gain.
Most excess weight is caused by eating too much and not getting enough exercise. However, your GP will be able to advise you and, if necessary, carry out tests for conditions, such as an under-active thyroid (hypothyroidism).
Unless your nurse, or GP, has given you a special eating plan, don't put your child on a severe weight-loss diet.
Further Information:
