EEH: 10 tips to reverse a child’s weight gain, unhealthy habits

The COVID-19 pandemic has contributed to weight gain for many people, including kids.

The pandemic forced many children to stay home and switch to e-learning. To cut back on grocery store trips, families stocked up on shelf-stable (and calorie-dense) foods. Kids ate poorly and moved less. They became glued to their screens.

These factors resulted in unhealthy eating habits and weight gain among children. A recent study in Pediatrics revealed that obesity rates among children ages 2 through 17 increased since the onset of the COVID-19 pandemic.

Parents can reverse unhealthy habits and help their children shed the extra pounds for better lifelong health. Here are 10 tips to get started:

1. Eat healthy as a family, including a balance of fruits, vegetables, whole grains and lean protein, in reasonably sized portions. Limit sugars, saturated fats, salty snacks and processed foods.
2. Don’t place junk food completely off-limits, just have it in smaller quantities and less often.
3. Ensure your child eats breakfast every morning to reduce hunger later in the day.
4. Encourage drinking lots of water throughout the day.
5. Teach your child about being mindful when eating and listening to his/her body’s cues.
6. Include your child in grocery shopping and cooking. Let him/her choose what to eat among healthy options.
7. Rather than using the word “diet,” talk about good nutrition and healthy eating.
8. Don’t talk negatively about weight. Emphasize that what matters most is being healthy.
9. Help your child stay active by encouraging at least an hour of physical activity daily. Exercise as a family so it’s a team effort.
10. Limit screen time to no more than 1-2 hours daily.

Parents don’t have to do this alone. A child’s primary care doctor can share how to help a child reach a healthy weight.

Edward-Elmhurst Health offers a variety of services to help:

• Primary care doctors
  • Edward-Elmhurst Health has hundreds of medical board-certified physicians to choose from. Parents can book online to set up the first appointment at EEHealth.org/find-a-doctor.
• Children’s services
  • Edward-Elmhurst Health offers expert, comprehensive pediatric care close to home from a team of pediatric experts who partner with parents to help children build healthy habits that last a lifetime.
• Weight loss specialists
  • The medical weight loss specialists at Endeavor Health® Weight Management provide medical management and lifestyle recommendations to help teens and adults age 16 and older achieve and maintain a healthy weight. Dr. Maria Ariza provides pediatric weight management to children age 15 and under.
• Exercise
  • Edward-Elmhurst Health & Fitness offers a variety of fitness classes for kids and teens who want to learn fun ways to stay active and build healthy lifelong habits.
• Resources for families
  • Through community programs and educational resources, our Healthy Driven Families initiative aims to help families develop healthy habits and improve overall health.
• Mental well-being
  • If you’re concerned that your child may have an eating disorder, anxiety, depression or any other mental health issue, don’t ignore it. Get support from Linden Oaks Behavioral Health.

To learn more about Dr. Ariza or to schedule an appointment, visit www.EEHealth.org/find-a-doctor or call 331 221-9001.

Learn more about Endeavor Health® Weight Management at www.EEHealth.org/services/endeavor-health-weight-management.