Childhood Obesity Prevention: Causes and 7 Tips for Parents

Childhood obesity is a common health problem. The CDC says about 1 in 5 children and teens in the United States have obesity. That is about 14.7 million kids ages 2 to 19. It also gets more common as kids get older. From 2017 to 2020, it affected 12.7% of kids ages 2 to 5, 20.7% of kids ages 6 to 11 and 22.2% of teens.

The good news is that families can do a lot to help. Small, healthy habits at home make a real difference. First, it helps to understand what causes it.

Why it matters

The CDC says children with obesity have a higher risk of:

• Asthma
• Sleep apnea (breathing problems during sleep)
• Bone and joint problems
• Type 2 diabetes
• High blood pressure
• Depression and anxiety

What causes childhood obesity?

There is no single cause. The CDC calls childhood obesity "a complex disease with many contributing factors." These include:

• Eating patterns. Too many highly processed foods and added sugars, including sugary drinks, and too little fiber, fruits and vegetables, says the CDC.
• Not enough activity.
• Too much screen time, like TV, video games and tablets.
• Not enough sleep or poor sleep.
• Genes. Many genes can affect hunger, feeling full and how the body uses energy.
• Where a family lives. Not every family has easy access to healthy, affordable food or safe places to play.
• Some health conditions and medicines can also cause weight gain.

This means obesity is not simply a child's fault or a parent's fault. But healthy habits can help the whole family.

How to help prevent obesity

1. Serve healthy meals

Offer a variety of vegetables, fruits, whole grains, protein and dairy without added sugars. The CDC says frozen and canned fruits and vegetables are still good for you and often cost less than fresh. Choose ones with no added salt or sugar. For simple ideas, read our easy tips to help your kids eat healthier and our list of 8 healthy foods many kids love.

2. Rethink the drinks

The CDC says sugary drinks are the top source of added sugars in the American diet. Too many can lead to weight gain, type 2 diabetes and cavities. Swap soda, fruit drinks and flavored milk for water or plain milk. The CDC also says children younger than 11 should not have foods or drinks with added sugars. Learn more in our post on why juice isn't as healthy as you think.

3. Move more every day

The CDC says children ages 3 to 5 should be active throughout the day. Kids ages 6 to 17 need at least 60 minutes of activity every day. The CDC says active kids have stronger muscles and bones and lower body fat.

Being active as a family helps. The CDC says walking the dog, riding bikes, racing in the yard and even chores like raking leaves all count.

4. Cut back on screen time

The CDC says too much screen time can lead to poor sleep, weight gain and lower grades. Less screen time also means fewer ads and cues to eat unhealthy food. Turn off screens an hour before bed and keep them out of your child's bedroom. Try fun screen free activities instead, like puzzles, board games, dance, sports or martial arts.

5. Help your child sleep well

The CDC says kids who don't get enough sleep are at risk for unhealthy weight gain. The CDC suggests:

• 11 to 14 hours for ages 1 to 2 (including naps)
• 10 to 13 hours for ages 3 to 5 (including naps)
• 9 to 12 hours for ages 6 to 12
• 8 to 10 hours for ages 13 to 17

Keep the same bedtime every day, even on weekends.

6. Be a role model

Kids copy what they see. When parents eat well and stay active, kids are more likely to do the same. Focus on healthy habits for the whole family, not on one child's weight.

7. Talk to your child's doctor

If you are worried about your child's weight, talk with their doctor. The CDC says the doctor can check for health risks and may suggest a family healthy weight program. It is also good to know the signs that mean your child needs to be seen. Read our post on when to call a doctor.

Songs that get kids moving

Music is a fun way to build healthy habits. Let's Go Out and Play invites kids to ride bikes, go for a run, climb trees and play on the monkey bars. Playtime at the Playground is all about the slide, swings and see saw, with the words "Swing and climb, run and jump." For healthy eating, Eat Your Veggies says vegetables give you "energy all day long," and Let's Eat Healthy takes kids to the farmers market. Play them and dance along together. You can find more songs and videos for kids on our music page.

Questions Parents Ask About Childhood Obesity

How common is childhood obesity?

The CDC says about 1 in 5 children and teens in the U.S. have obesity. That is about 14.7 million kids ages 2 to 19.

What causes obesity in children?

Many things. The CDC lists eating patterns, activity, sleep, screen time, genes and where a family lives. Some health conditions and medicines can also play a part.

How much activity does my child need?

The CDC says kids ages 3 to 5 should be active throughout the day. Kids ages 6 to 17 need at least 60 minutes every day.

Can lack of sleep cause weight gain?

Yes. The CDC says children who don't get enough sleep are at risk for unhealthy weight gain.

Are sugary drinks a big problem?

Yes. The CDC says sugary drinks are the top source of added sugars in the American diet. Water and plain milk are the best choices.

Should I put my child on a diet?

Talk with your child's doctor first. They can check your child's health and may suggest a family healthy weight program. Healthy habits for the whole family work best.

What health problems can obesity cause in kids?

The CDC lists asthma, sleep apnea, bone and joint problems, type 2 diabetes, high blood pressure, depression and anxiety.

This post is for general information only. It is not medical advice. If you have questions about your child's health, please talk to your child's doctor.