How to prevent weight gain in kids and keep them fit and healthy

How to prevent weight gain in kids and keep them fit and healthy

We recently discussed the topic of addressing your kid’s weight, and now, it’s time to look at how to prevent weight gain in kids. The winter and summer holidays are tempting times for kids, with inactivity and an abundance of screen time all but ruling their lives. The combination is a ticking time bomb for weight gain, but here’s how you can keep that from happening!


Tips to prevent weight gain in kids

Be a great leader

In order to prevent weight gain in kids, you need to lead them in that direction. Your kids pay a lot of attention to your behaviour and use it as their guide. Role model healthy eating and ensure you always have healthy food options on offer. Drink more water and eat fresh fruits and vegetables every day.


Use the 1-2-3-4-5 rule

According to the 12345 Fit-Tastic programs from the Healthy Lifestyle Initiatives, kids need to follow 5 rules to maintain a healthy body weight. They need 1 hour or physical activity every day. This is followed by 2 hours of screen time and 3 servings of dairy. Kids also need 4 servings of water and 5 servings of fruits and vegetables each day.


Teach your kids about their food

Use things like fresh produce markets and your home garden to teach your kids about their food. Work with them to create recipes using your fresh ingredients. This way, your kids will learn more about what goes into their bodies and what keeps them fueled up throughout the day.


Ensure they’re sleeping enough

It might be hard to ensure that your kids get a good night’s sleep with busy schedules and all, but a healthy dose of physical activity can help make this easier. Kids (as well as adults) that don’t get enough sleep are more prone to obesity. Kids between the ages of three and five need between 11 and 13 hours of sleep per night. School-aged kids need about 10-12 hours, and teens can do with 9 to 10 hours of sleep.


Reward them for staying active

Motivating your kids to stay active calls for some creativity. Why not try combining active chores with rewards for more sedentary activities to keep things in the balance? Choose chores for your kids that’ll keep them moving, like cleaning their rooms or washing the car. Give them rewards in the form of screen time, based on how much activity a chore provides.

By Seldean Smith

Seldean Smith is the chief copywriter, ghostwriter, and mischief-maker over at Since 2012, she’s helped over 100 brands and individuals find their voice, and get seen & heard with content that truly speaks their language and fits their phenomenal work. Because words that lift hearts, ignite minds, and get results can do more than just change your business – they can change the world too. Wanna know more? Catch her ideas on writing as a full-time mom and the art of writing on her blog!

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