4 Tips to Help Your Kids Avoid Obesity

Will your children inherit your weight issues?

Today’s parents have many challenges before them. Many work full time, maintain a home and choose the best schools for their kids. In many families, the daily “to dos” and time management challenges can make eating healthy and exercising a low priority.

Studies have shown that overweight parents often have overweight children. The health risks associated with being overweight are passed down through generations.

While most parents understand that the best healthy habit they can give their child is to lead by example, parents often struggle to do this when it comes to eating healthy and exercising regularly.

Here are some ways you can be a healthy example for your family. Chances are, if you lead, they will follow.

Make time to sweat

Many parents report they rarely have time for themselves or to focus on their own health. They are busy working, taking kids to activities and helping with homework. But, if parents take time for themselves, they are showing their kids it’s important to focus on “me time,” too.

“Regular exercise is a great way to help control your weight. It also can improve other areas of health, relieve stress and improve sleep”” says David B. Sarwer, Ph.D. associate professor of psychology and director of Penn’s Stunkard Weight Management Program.

Stop negative self-talk

While you might not be convinced your kids hear everything you say, chances are they are watching you, the way you treat yourself and the comments you make about your weight.

“For many moms, it a struggle to engage in healthy behavior and not share their frustrations with family members. However, using words like ‘diet’ and ‘fat’ are not the best words to use in front of children and adolescents “ says Dr. Sarwer. “But many kids – especially girls – hear those words from mom and internalize that negative self-talk.”

Instead, make a commitment to living well because you want to be healthy and strong – not because you are “fat.”

“Eating healthy isn’t just about losing weight, it’s about adopting a new lifestyle to keep yourself as healthy as possible for both you and your family,” says Dr. Sarwer.

Make family time active

After a long day, it’s hard to get motivated to do anything more than put dinner on the table and hang out in front of the television. Instead of falling into this cycle, commit to doing an activity together after dinner or plan trips out that involve exercise.

“The spring time is a great time to get outdoors and get moving,” says Dr. Sarwer. “It’s a busy time of year for charity walks and 5k races, and a great time to start spring sports.”

Or, take the kids to the park, get out the bikes for a family bike ride, or plan a game of old-fashioned tag.

“Even dancing around the house for 20 minutes to your favorite music can be great exercise” according to Dr. Sarwer.

Get cooking

Kids love to help out – especially in the kitchen. Take their interest as an opportunity to teach them about food, food groups and planning nutritious meals.

“Make your meals colorful with lots of vegetables,” says Dr. Sarwer. “Try to have a variety of lean meats and fish throughout the week and let your kids take part in meal planning for the whole family.”

Cooking with kids can be fun, rewarding and provide a lesson that lasts a healthy lifetime.

Do you lead your family in healthy eating and fitness? What do you to do keep your family fit?

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