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How Fat Kids Are Made by Parents (And How to Make Your Kids Healthy)

How Fat Kids Are Made by Parents (And How to Make Your Kids Healthy)

Childhood obesity is a menace! And right now, it’s so bad that one out of every five American children is considered clinically obese as early on as primary school.[1] And although this problem is more prominent in developed and developing countries, it’s an issue of global significance.

Raising fat kids isn’t a pretty sight and certainly no parent wants their children to be overweight or obese. But here’s the kicker – most kids become fat because of their parents![2] Yeah…I know you didn’t mean to – but if your kid is fat, you’re mostly responsible.

There’s no need to beat yourself up though, because you can totally redeem yourself – starting today!

In this article, I’ll show you how you’ve been unconsciously making your kid fat, why childhood fatness is such a big deal and most importantly and how to help your kids stay healthy. So, sit back and relax as I take you through practical steps that will help you in raising healthy kids.

Why fatness in kids is such a big deal

Childhood obesity isn’t receiving so much attention for no reason. An overweight or obese child is at an obvious disadvantage for so many reasons. Here are some of them:

It can cause a wide range of health problems.

Excessive weight has been linked to so many health challenges including type-2 diabetes, cardiovascular diseases, asthma,[3] joint pain and even sleeping disorders.[4]

By being overweight, your kid has a higher chance of coming down with any of these conditions and that of course, is really bad news.

It increases the risk of obesity and mortality in adulthood.

Research has shown that kids who are clinically obese have a significantly higher chance of being overweight when they become adults.[5] And unfortunately, obesity has also been linked to increased mortality, which means overweight people tend to have a shorter life span.

It can lead to a low self-esteem and social stigma.

Overweight kids also tend to get bullied in school and this experience can be very traumatic.

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As the person gets older, the negative experiences of their childhood and the associated social stigma may result in a low self-esteem and even depression. And in very bad cases, it may even lead to suicide!

Okay, now that we’ve established why fat kids are at an obvious disadvantage, let’s move on to how parents unwittingly get their children fat.

How parents inadvertently make their kids fat

There are so many “regular stuff” that parents do on daily basis that have a direct negative impact on their children’s weight and general health. Some of them include:

Being a bad example

Okay, listen – as a parent, you’re a hero to your kids! That means they watch every move you make and look up to you for everything. So, if you’re an overweight parent, then you’re sending a simple message to your kids – it’s okay to be fat. And since they want to be like you, they also begin to add weight.

In the same way, kids watch the things you do (or don’t do) and will try to emulate you. So, if you’re the type of person who seldom exercises and adores junk foods, your children will most likely follow suit. Unfortunately though, this lifestyle results in fat accumulation, which eventually causes weight problems.

Being “too busy to cook”

Yeah – the world we live in is becoming more and more fast-paced. And if you’re not careful, it’s easy to consider activities like cooking, a time-wasting chore. So, you’d probably prefer asking Alexa to order you a pizza rather than spending 1 hour in the kitchen to prepare a healthy meal.

But here’s the thing – most fast foods qualify as junk foods, which makes them very unhealthy. And if you’re raising your children on a diet of pizza, fries and ice cream, then you can be sure of one thing – you’ll end up with fat kids!

Keeping kids busy with TV

If you condemn your kids to watching TV or playing video games because you’re “too busy” to attend to them, they’ll most likely develop a weight problem down the line. TV is bad for so many reasons. For starters, more TV time encourages a sedentary lifestyle, which directly reduces the amount of time spent on physical activities.[6]

Furthermore, watching TV for extended periods of time encourages uncontrolled snacking on unhealthy foods, which directly results in fatness. A recent study has also shown that apart from the sedentary lifestyle and snacking induced by TV, the exposure to billions of dollars’ worth of junk food ads also plays a huge role in increasing junk food cravings and consequently fatness.[7]

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Giving unhealthy foods as a reward for a good behavior

When you promise to give your child ice cream as a reward for eating his veggies, he/she immediately gets an impression – ice cream is great and vegetables are just a means to an end. And as your kid continues to live with this notion, the love for junk foods inherently increases and this eventually leads to excessive fat accumulation down the line.

Encouraging kids to stay indoors

While it isn’t a good idea to leave your kids roaming around the neighborhood without supervision, it’s equally a bad idea to keep them confined indoors!

Keeping your kids “locked up” in the house encourages them to be inactive and that can induce weight gain.

How to help your kids stay healthy

Alright! Leaving the negatives behind and moving forward – here are some practical tips that will help you keep your kids healthy.

1. Be a good role model

As I stated earlier, the impact of parents on the lifestyle choices of their children is unquantifiable. So, if you want to help your kids maintain a healthy weight, you need start with yourself.

Go for walks and take your kids along. Eat healthy meals and let them see you do it. As they see you – their hero – doing all the right things, it won’t be long before they follow suit.

2. Give them healthy meals

Alright, this is very important, so pay attention! You are what you eat – the same is true for your kids.

Eating healthy meals is a step you cannot afford to miss if you truly want your kids to maintain a healthy weight. Clean eating is the way to go when it comes to healthy eating, so you may want to start there.

3. Mind the portion sizes

While still on the topic of eating healthy, you need to also pay attention to “how much” food you give your kids.

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Family style often makes people fat without you even knowing.

Kids should be encouraged to eat just what they can – not a morsel more! You shouldn’t make your kids clean out their plates because that may increase food cravings as they get older – and that of course, can result in weight problems.

4. Discourage Junk foods

Junk foods are bad…very bad! And you need to pass this message along to your kids in a very convincing manner.

To start with, you need to clean out your pantry and refrigerator, and rid your home of junk foods.

In addition, you should also encourage your kids to go for healthy foods in school when you give them money for snacks.

5. Make regular exercise a part of their routine

So, here’s the deal – if you’re seriously interested in your kids’ health, then you need to encourage them to exercise regularly.

Noticed your son enjoys athletics? Get him on the school’s track team. Your little girl loves volleyball, talk to the school coach and get her on the volleyball team. Go for walks together, run around the house, give them chores to do…

Just do everything you can to keep them physically active! That will help them to consistently burn calories and maintain a healthy weight.

6. Unplug the TV

As stated previously, TV can be very bad for kids. So, you need to limit their TV time as much as humanly possible.

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It is recommended that kids have no more than one hour of TV time per day. The same goes for video games, of course!

7. Make bed time mandatory

You may not know this but sleep actually helps in weight loss. So, set a specific bed time for your kids and make sure they stick to it.

Generally, seven to nine hours of sleep is recommended for kids per night. And as they start sleeping better, they’ll start closing in on healthy weight.

8. Check their BMI regularly

If you rely on your eyes to tell when your child is getting fat, I hate to break it to you but you may be terribly deceived.

So, as a more reliable option, check your child’s body mass index (BMI) regularly. This can be done through BMI calculators or at your local clinic.

The bottom line

Now it’s time for you to put all these tips into action — starting today! If you’re not sure whether or not your kids are fat, you should start by checking their BMI.

Then you need to ban junk foods from your home, place your kids on a healthy diet, incorporate exercise into their routine and ward off anything that can send them on a downward spiral of obesity.

You should also remember that you – as a parent – have a massive influence on the lifestyle choices of your kids.

So, be a good role model by maintaining a normal weight yourself. And the end result will be improved health and happiness not only for the kids, but for your entire family.

Featured photo credit: Unsplash via unsplash.com

Reference

[1] Centers for Disease Control and Prevention: Childhood Obesity Facts
[2] Live Science: Parents Blamed for Childhood Obesity
[3] Asthma Research and Study: Asthma and obesity: mechanisms and clinical implications
[4] Centers for Disease Control and Prevention: Tips for Parents – Ideas to Help Children Maintain a Healthy Weight
[5] Journal of Nutrition & Food Sciences: Home Environment and Children Obesity: What a Parent has to Do
[6] Harvard Review: Television Watching and “Sit Time”
[7] Parents: Fat Kids: What’s Really to Blame?

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Richard Adefioye

Richard has a unique passion for healthy living and productivity.

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Published on April 3, 2020

How to Strengthen Family Bonds When You’re Staying at Home

How to Strengthen Family Bonds When You’re Staying at Home

Now is a perfect time to work on making some memories with your closest family members. When situations call for social distancing outside of our home, we need to do the opposite within home.

Now, more than ever, we need to engage with those living in our home. We may be together for a while, but look at it is way, it is a wonderful opportunity to create some good family memories and positive interactions together.

Staying home can be isolating, especially when we hole ourselves up in different rooms than our other family members. Make an effort to spend quality time together. Sitting in the same room on different electronic devices is not quality family time. Put down the elections, join together in one room, and do activities together.

Your family bonding becomes stronger when you spend time doing activities together. Below are 10 ideas you can do with your family and loved ones.

1. Create Photo Albums

If you are like most of the population, you probably have lots of photos and very few physical albums. My parents generation always had photo albums. I can go to my parents’ home in Florida and find at least 20 albums from the lives of my parents and my childhood that I can flip through and reminisce. Physical, tangible photo albums are always cherished.

Look back at the past five years of your life. Were there meaningful trips that you took as a family or major life events such as a Baptism, marriage, or birth of a child that happened in the past few years? Do you have photos of the event stored somewhere digitally such as social media, on your phone, or on a computer? If you do and you want to savor those memories for years to come, then you may want to think about creating some photo albums.

This is a great activity for family of all ages. You can approach the project in one of several ways. You can print the photos and put them in your own physical photo album (the kind our parents used and you can still buy), you can scrapbook, or you can create an online photo album.

Whichever choice you make, the family can be involved in the process. I like the tangible photos and traditional albums or basic (no frills) scrap-booking, as do my kids. We have albums in all three formats. Whichever method you decide to do you can involve the whole family in the creation process.

Scrap booking as a family can be fun too. It does not have to be over the top either. We do it with scrap booking paper (12 by 12 inches), photos, and bits of paper to write captions for the photos. The family uses photo safe glue to secure the photos to paper that each person selected and then we slide the pages into the clear page holders of the album. Albums are easy to create using this method and this method still allows for personalization of each page.

    To do a photo album project, I simply print out the photos that I want to use for the album. Many albums will ship printed photos directly to your home. For example, we did a National Park trip this past summer and visited seven of them in the United States over a three-week span.

    I printed all of the photos from the trip that I thought we could use for the album. Then I cut strips of colored paper. I use these strips to write a sentence of two. I usually put a strip with details on each page, but not every photo because that becomes more tedious.

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    Having everyone select and do a page or two and write the details about what the photos they selected makes it even more meaningful. For example, my son Charlie writing “This is Glacier National Park where we camped and Max got bit by gobs of ants at the dog run and we had to find a vet to help him” makes it memorable. His handwriting and the thing that captured his memory about that particular day are special. It adds his touch to the memories from the trip. Having every family member participate in putting the photos into the book and writing a few sentences for the photos that they are putting into the book helps to make it a shared family experience.

    It is also a wonderful time for revisiting the occasion that you are creating the album about. For example, doing an album as a family for a trip you all took together provides us with plenty to talk about as we go through the photos. My kids always get excited and say “look mom, remember when….” about a hundred times anytime we do an album together. The photo album activity is a bonding activity, as is the reminiscing over special time you spent together in the past.

    2. Indoor Camping with Sheet Forts

    What kid doesn’t love a good sheet fort? Sheet forts are the kind of memories that make a childhood great. If your kids don’t have any sheet fort memories, then now is the time to start making them!

    All you need are some sheets. The bigger, the better. Flat and fitted work just fine. Fitted sheets can be helpful to secure under legs of tables since they have elastic corners and are gathered. We like to use tables, chairs, and sometimes couch cushions too. You create a space using the furniture and then cover the furniture with sheets. You are essentially making indoor tents.

    My kids like to play inside their forts for hours once they are created. I help with the creation, to ensure that things don’t fall over and hurt anyone, but once that is done, I let them play. They will take books, little action figures, and their stuffed animals into their fort to play. Feel free to climb into their fort with them too! They will think you are the best parent ever!

      3. Bake or Cook Together

      Staying at home is a great opportunity to cook or bake together as a family. If you have special recipes that you would like to teach your children, now is a great time to do that.

      If you have grandma’s apple pie recipe that has been passed down for generations, it would be a nice time to make it with your children. You can use the time to talk about your grandparents, the heritage of your family, and perhaps the meaning of the recipe to you.

      After you make the special dessert or dish with your children, it will then have special meaning to them too. They will be able to recall the time that they made that special concoction with you and the memories you made from that day.

      Here’re also some ideas for you: 15 Easy Recipes for Kids That Don’t Require an Oven

      4. Play Board Games Together

      I come from a family that plays games together. Even as adults, we love to play Boggle, Scrabble, Rummikub, and a variety of card games.

      My kids have caught the game bug too. When we go camping or are home over the weekend, we will play Uno, Connect Four, Dominoes, and Memory. These board and card games are inexpensive and provide hours of entertainment. It is also a great way to bond as a family and create memories.

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      Some of my favorite memories from childhood are sitting at the kitchen table playing games with my siblings and parents.

      For very young children, you can start with games like Candy Land and Chutes and Ladders. From there, you can move onto slightly more challenging games for their minds such as Uno, Monopoly Junior, Memory, War (basic card game), and Connect Four.

      My kids started playing Candy Land at the ages of three and four. From there, they have been hooked on family game time ever since. They ask often to play together and now is a great time to teach them to play even more games. The entertainment, laughs, and memories are priceless!

      5. Put on a Show or Play

      Family talent shows, putting on a play, and putting on a musical show do not require an audience. Your family can do the show and record on your phone or other electronic device. It doesn’t need an audience other than you all to make it memorable. It is the experience of collaborating, planning, and executing the show together that make it special.

      My kids began making their own hat creations out of our various art supplies. I have been helping them in the process. We have art class daily as part of our new home school curriculum (I am one of those moms who never wanted to home school, yet I am doing it because our schools are closed indefinitely).

      Art class daily has become hat making time. Once they have made enough hats for a fashion show, I said we would put on a show and record it. It has spurred on their motivation to create elaborate works of art. They are excited about each hat and the show that is to come to fruition.

      You can find free plays and scripts on Free Drama. You can act them out as a family and record just for fun. You can also use a script from the website to create a puppet show. Each family member can then play multiple roles and it opens the door to more characters.

      If you don’t have puppets, then make some! You probably have a basket of mismatched socks like we do. It is a great way to use them at this point. Go to Pinterest for ideas on how to make sock puppets. Creating the puppets together is also a great bonding activity. Once you have your characters made, then you can act it out.

      Don’t forget to video it, because I can guarantee that your kids are going to be interested in seeing their own performance. Such a great way to make family memories and it doesn’t cost much, if anything at all!

      6. Reading Aloud

      Reading a book aloud is a great way to create some bonding time and memories. It is a much better alternative than everyone isolating themselves doing their own activities. Being pulled into the same imaginative world through a book creates a shared experiences.

      I remember reading The Old Man and the Sea to my mom when we were on a car trip when I was a kid. I recall talking about the premise of the book and our opinions about it. It obviously left an impression on me, as I remember this over 25 years later.

      I have read aloud books to my kids too. The first chapter book we read aloud together was Charlotte’s Web. After we read the book together, we then watched the movie. It is sweet how my kids will still point on the book or movie if we see it somewhere in public. They will say “remember when we read the book together and watched the movie?” They say it with such sweetness and innocent pleasure, it is a good reminder that the simple things in life are sometimes the best.

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      Some other good books that we have read aloud together that my kids personally enjoyed were The Lion, the Witch, and the Wardrobe, The Secret Garden, and Little Women. I know several friends that have read the Harry Potter series with their children who are slightly older than my six and eight year old children.

      Medium shares a list of 20 great books to read aloud with your kids. Their list is helpful because it has descriptions along with recommended ages for each book.

      If you can’t get out of the house to go to the library, you should look into the digital software that your library utilizes. Visit your local library’s website to find out what apps you will need for you to borrow from their digital library.

      Our library offers a multitude of free e-book downloads. You borrow the materials much like you would a physical book. Usually, the downloads can be kept for 2-3 weeks at a time, depending on your library rules. They also have audible books available for download from many libraries as well. For example, our local library subscribes to Cloud Library. To use it, I simply downloaded the app and entered my library card information requested from the app. I was instantly given access to thousands of audible books free!

      7. Plant a Garden

      This tip only applies if you have a yard, however there are options for creating patio gardens and indoor gardens too. Planting a garden and teaching your child how to tend to vegetables is a wonderful bonding opportunity. You are teaching them real life skills, you will have real food to eat from your own garden, and you are creating memories that will last a lifetime.

      If you ask a person if they had a garden when they were a kid, everyone knows the answer. It is not something you have to think to hard about. Why? Because gardening is an experience. Why not experience it with your family too?

      If you don’t know much about gardening, then you can learn with your child as you go through the process. Here is an article from Bonnie Plants on how to plant a garden.

      If you don’t want to leave your home, then you can order gardening supplies online like I did. Lowe’s dropped off our raised garden bed kit on my doorstep and I ordered a variety of seeds from Amazon. Just look online at the garden stores that are closest to you and see what they ship to doorstep if you don’t want to leave the house.

      8. Host Your Own Family Party

      Just because you are home and can’t have a big party with lots of friends doesn’t mean you can’t still have a party. A party with your family is fun if you decide to make it fun.

      Pick a theme to really make it an event. An 80’s themed dance party is sure to get the whole family laughing and smiling. Pull out your best 80’s looking clothing, rat your hair to get that special 80’s look, put on some 1980’s tunes, and teach your kids some dance moves from the 80’s.

      Having a dance party doesn’t require many people. A party of two is still a party! Make some memories and perhaps show your kids what things were like when you were a kid. They will certainly remember an 80’s themed dance party for many years to come.

      Weekends spent at home don’t mean that they can’t be fun. Make the weekend special even if you have to be home. For example, Friday can be family movie night or family game night. Then Saturday night can be your 80’s dance party. Let your creativity go to work and if you need a few ideas check out this blog article that has 32 Party Theme Ideas .

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      9. Learn an Instrument Together

      No time better than the present to start learning to play that instrument you have always wanted to play.

      Have you always wanted to play the guitar? Then, look online for a basic learning guitar that isn’t expensive, yet has good reviews. We did that for my daughter and purchased a decent quality ukulele from Amazon that was intended for beginners while still having a quality sound (it wasn’t some trinket from a tourist destination that wouldn’t hold a tune.)

      We found lessons online from an instructor who would conduct lessons one on one using Skype. Many instructors use this technology or other free software that allows quality video communications from their home to yours.

      The website we happened to use to find an instructor was TakeLessons.com. You can find instructors that will teach anything from drums to cello to saxophone. Prices vary too. You pick your instructor from their pool of instructors available. This website is basically a service that connects people with talent (some with really good music education too) who can teach to students who are looking to learn.

      Learning to play an instrument together and you are creating memories together! You are also learning a new skill that you can enjoy for years to come. Playing music together is good for the mind and soul!

      The TakeLessons.com website also has language lessons. You can learn a new language as a family. All from the comfort of your own home. I am sure there are many different website that offer lessons on learning another language. Do your research and compare prices before committing to anything.

      10. Plan Future Travels

      While you are learning a new language you can begin planning future vacations. You can do a family meeting and discuss where you would like to go and why.

      It would be even better to have each child research where they would like to take a trip. Each child and/or family member can present a pitch on why your family should travel to that location in the future. They can use their research to tell about the area such as its historical value, recreational features, and the learning experiences that can be had from such travels.

      This doesn’t mean you need to book any travels. It more about learning and finding hope in the future. If we can’t plan for the future, then there is no hope. Make mental plans now, as a family, for what you want to do and where you want to travel someday.

      Make Memories Today!

      There is no time better than the present to start making memories together and bonding as a family. In these times when many people are having to stay home for extended periods of time, it is a great opportunity to bond and connect as a family.

      You have a captive audience with your children at home. Don’t miss out on this time by holing up in separate rooms doing your own activities. Make it a point to chose group activities and engage your family during this time at home.

      Every day alive is a blessing. Every day having your family is blessing. Don’t take your blessings for granted. Love on them and create great memories in spite of the circumstances.

      Featured photo credit: Marisa Howenstine via unsplash.com

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