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Answers
How to Prevent Obesity in Kids and Adults
Medically reviewed by Alana Biggers, M.D., MPH — Written by Eleesha Lockett, MS — Updated on October 16, 2018
Prevention for kids
Prevention for adults
Why prevention matters
Progress
Takeaway
Overview
Obesity is a common health issue that is defined by having a high percentage of body fat. A body mass index (BMI) of 30 or higher is an indicator of obesity.
Over the last few decades, obesity has become a considerable health problem. In fact, it’s now considered to be an epidemic in the United States.
According to statistics from the Centers for Disease Control and Prevention (CDC), roughly 93.3 million adultsTrusted Source (39.8 percent) and 13.7 million children and teensTrusted Source (18.5 percent) in the United States are obese.
Despite the rising percentages, there are plenty of ways to prevent obesity in both kids and adults. Here we’ll explore both, as well as how far we’ve come in preventing obesity.
Obesity prevention for kids
Obesity prevention begins at a young age. It’s important to help young people maintain a healthy weight without focusing on the scale.
Breastfeed infants, when possible
One 2014 analysisTrusted Source of 25 studies found that breastfeeding was associated with a reduced risk of childhood obesity. However, studies are mixed when it comes to the role of breastfeeding in obesity prevention, and more research is needed.
Feed growing children appropriate portion sizes
The American Academy of Pediatrics explains that toddlers don’t require huge amounts of food. From ages 1 to 3, every inch of height should equate to roughly 40 calories of food intake.
Encourage older children to learn what various portion sizes look like.
Build early relationships with healthy foods
Encourage your child to try a variety of different fruits, vegetables, and proteins from an early age. As they grow older, they may be more likely to incorporate these healthy foods into their own diet.
Eat healthy foods as a family
Changing eating habits as a family allows children to experience healthy eating early on. This will make it easier for them to continue following good eating habits as they grow into adults.
Encourage eating slowly and only when hungry
Overeating can happen if you eat when you’re not hungry. This excess fuel eventually becomes stored as body fat and can lead to obesity. Encourage your child to eat only when they feel hungry and to chew more slowly for better digestion.
Limit unhealthy foods in the household
If you bring unhealthy foods into the household, your child may be more likely to eat them. Try to stock the fridge and pantry with healthy foods, and allow less-healthy snacks as a rare “treat” instead.
Incorporate fun and exciting physical activity
The World Health Organization (WHO) recommends that kids and teens get at least 60 minutesTrusted Source of physical activity daily. Fun physical activities include games, sports, gym class, or even outdoor chores.
Limit your child’s screen time
More time spent sitting in front of a screen means less time for physical activity and good sleep. Because exercise and sleep play a role in a healthy weight, it’s important to encourage those activities over computer or TV time.
Make sure everyone is getting enough sleep
Research suggests that both childrenTrusted Source and adultsTrusted Source who don’t get enough sleep may end up weighing more. Healthy sleep habits from the National Sleep Foundation include a sleep schedule, a bedtime ritual, and a comfortable pillow and mattress.
Know what your child is eating outside of the home
Whether in school, with friends, or while being babysat, children have plenty of opportunities to eat unhealthy foods outside of the home. You can’t always be there to monitor what they eat, but asking questions can help.