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

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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.

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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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Last Updated on October 7, 2021

Why Spending Time With Your Family Is Important (And How To Do So)

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Why Spending Time With Your Family Is Important (And How To Do So)

In today’s chaotic world, having family time isn’t always easy. It can get pretty hard to coordinate schedules, especially if the family is large. Life demands that we work, attend school, nurture friendships, hobbies, etc. All of those things are extremely time-consuming and important—but so is spending time with your family.

Why is family time so important? Because we all need love and support, and a good, strong family can provide that regularly. For children, spending time with their family helps shape them into good, responsible adults, improve their mental health, and develop strong core values.

There are many positive effects of spending time with your family. My family and I, for instance (and this includes grandchildren as well), meet every Tuesday night for dinner and games. My older son and I take turns cooking. This gives all of us a chance to try some new recipes. After dinner, we play games. And without fail, they inspire competitiveness and laughter. As family night has evolved, the grandkids have invited their friends over as well, creating the need for more chairs but also expanding our circle of fun.

Aside from the obvious fun and games, there are other reasons why spending time with your family is paramount. In this article, I will provide you with multiple reasons why spending time with your family regularly is a win-win. And then, I will lay out some ways on how to do it.

Let’s get started, shall we?

Why Spending Time With Your Family Is Important

Here are six reasons why it’s important to spend time with your family.

1. Provides the Opportunity to Bond

When you spend time together as a family—talking about your day, your highs, your lows—it fosters communication. As parents, it gives you the chance to listen to your children, to hear them out, to learn about what’s going on in their world. It also provides you with the opportunity to use life situations as teaching moments.

Before our Tuesday night dinner/game nights, my family used to see each other pretty regularly but not consistently, especially the grandkids. Our family night changed all that. Now, it’s guaranteed that the grandchildren, along with some of their friends, will be there. Not only do I get to find out what’s been happening in their lives, but they also get to know us better. It’s creating memories they can treasure forever, as well as modeling the Get-Together tradition for when they eventually have families of their own.

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“Spending time partaking in everyday family leisure activities has been associated with greater emotional bonding within families.”[1]

2. Teaches the Value of Family

Taking the time to be with your family lets your children know they are valued—that spending time together is a priority. I know that in today’s world, both parents are busy as both usually working. What better way to let your children know they are loved than by carving out time each week to spend with them?

According to Marilyn Price-Mitchell, Ph.D., “words like honesty, trust, fairness, respect, responsibility, and courage are core to centuries of religious, philosophical, and family beliefs. Use them and others to express and reinforce your family values. Teach children the behaviors that flow from these principles. Use quotes to ignite meaningful dinner conversations and encourage kids to talk about these values.”[2]

3. Enhances Mental Well-Being

Spending that quality time together gives your children a safe platform in which to express themselves, ask questions about things that are bothering them, or talk about their day and things they’ve learned. I know that my 9-year old granddaughter can’t wait until it’s her turn to talk about her day. She usually goes on and on and has to be stopped to give everyone else a chance to talk about their goings-on.

“Research shows the quality of family relationships is more important than their size or composition. Whoever the family is made up of, they can build strong, positive relationships that promote wellbeing and support children and young people’s mental health.”[3]

For children, having the opportunity to seek advice from parents they trust—as well as being able to have a sounding board and help with problem-solving—is priceless. In addition, being able to voice their opinions and be heard—and to feel like what they have to say matters—is an esteem-builder. All of these can have a very impactful positive effect on their well-being.

4. Helps the Child Feel Loved

How do you think a child feels knowing their parents want to spend time with them—talking, sharing experiences, playing games, listening to them? It will make them feel as though they are important, and a child that feels important is happier and more apt to thrive. Setting aside chores or work to spend time with your children demonstrates that they’re essential—that they matter. What a gift to give your child!

“If a child has your undivided attention, it signals that they are loved and important to you. This can be further nurtured by experiencing joyful activities together, as it demonstrates that you want to spend time with your children over and above all of the daily demands.”[4]

5. Creates a Safe Environment

If you regularly spend time with your children, you are also creating an atmosphere of trust. The more trust they have, the more likely they are to share with you what’s going on in their world. As they get older, you’re going to want to know. Negative influences can show up at any time, but if you’ve always been there for your child, they are more apt to come to you and ask for your advice.

Spending time together generates familiarity and feelings of being supported. When a child feels safe and comfortable, they’re more likely to open up. This is one way to get to know your child and know what’s on their minds. Are they okay? Do they need your guidance? If so, how?

6. Reduces Stress

This is significant. We all suffer from stress at one point or another in our lives. Spending time with family helps alleviate that stress. It’s an opportunity to talk things out, get feedback, and maybe brainstorm for a solution to the problem that is causing the stress.

According to Brandy Drzymkowski, “During the holidays, your closest five people probably shifts to family and friends. You may even get to see loved ones who live far away. Good news! This can actually help lower your stress levels. Studies show ‘face-to-face interaction…counteracts the body’s defensive ‘fight-or-flight’ response.’ In other words, quality time spent with loved ones is nature’s stress reliever.”[5]

So, now that you know some of the benefits, what are some ideas for making family time happen?

How to Make Family Time Happen

Here are four things you can do to make family time happen and spend more time with them.

1. Family Dinners

This, as I said above, is a wonderful way to spend time together. While you’re having dinner, you have the chance to discuss things that are going on in your lives—the ups, the downs, and everywhere in between. It’s like having a buffer against life’s challenges.

Aside from that, eating dinner together has many additional benefits. Studies have shown that for kids who eat regularly with their families, there is less risk of substance abuse, teen pregnancy, and depression.[6]

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“Our belief in the ‘magic’ of family dinners is grounded in research on the physical, mental and emotional benefits of regular family meals.” It further states, “We recommend combining food, fun and conversation at mealtimes because those three ingredients are the recipe for a warm, positive family dinner—the type of environment that makes these scientifically proven benefits possible.”[7]

According to Parenting NI, “children and adolescents who spend more time with their parents are less likely to get involved in risky behavior. According to studies done by the National Center on Addiction and Substance Abuse via Arizona State University, teens who have infrequent family dinners are twice as likely to use tobacco, nearly twice as likely to use alcohol and one and a half times more likely to use marijuana.”[8]

As you can see, there are multiple benefits to spending time with each other routinely. You can’t go wrong with this family activity.

2.  Regular Movie Nights

This is another fun event, although, from personal experience, I have to caution that choosing a movie that everyone wants to see is not easy. So, give yourselves plenty of time so you don’t spend two hours searching for a movie, and then end up watching no movie at all because the night is practically over. Try and choose a movie before the day, if possible.

Afterward, open it up for discussion. Ask questions pertinent to the movie. What do you think of ABC? Should they have done that? Would you have done something differently? There are so many questions you can ask to spark a conversation and keep the night going.

3. Game Night

This is another occasion for great fun. If you have a competitive spirit, it makes it even more fun. There are numerous games out there—Balderdash, Pictionary, Apples to Apples, Charades, to name a few—that can create fun havoc. All I can say is, on game nights, don’t take yourself too seriously. It’s okay if you lose the game. The fun is in being together, laughing, debating, and having a good time.

In addition, “Playing board games is great for children for many reasons besides the obvious; it’s fun to play games! Age appropriate games can help children to think strategically, solve problems creatively, work on pattern recognition and build simple math skills. They also help children develop social skills such as following rules, taking turns, and graceful winning or losing. Additionally, a family game night provides an opportunity for children to bond with siblings, parents and family members as well as peers. It can promote tradition building and establish a fun routine.”[9]

So, go find your family a game and start having fun!

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4. Sharing a Hobby

If you and one of your kids like to do the same things, do it more often. For example, my oldest son and his teenage son go on long bike rides together on the weekends. Not only do they get to exercise, but they also get to talk and look at beautiful sceneries. They’ve also incorporated cooking into their routine. They plan the meal, shop, and prepare—activities that bring them closer together.

Sharing a hobby is a great way to bring family members together. It bonds people in amazing ways. According to Alison Ratner Mayer, LICSW, “One of the easiest and most important ways to build a child’s self-esteem is to spend time with them doing something not only that they enjoy but something that you also enjoy. There is a special magic that happens between a parent and a child when they share a mutually beloved activity. It sends the message to the child that their parents are having fun, true, honest, real fun, with them.”[10]

Final Thoughts

Spending time with the family is an investment. It is an investment in the happiness, well-being, and security of that system. It can also serve as a way to break out of the daily rut and the constant worldly demands, while at the same time, building a strong family unit.

Even though it isn’t always easy to find the time, finding the time is key to staying close and to providing and receiving love and support. There is no greater gift than the gift of time. That’s what we all seem to be missing nowadays. So, in giving that gift consistently, everyone feels loved and appreciated.

The family that takes the time to interact regularly is typically happy. They know they are part of a tribe, and that’s essential in today’s chaotic world. To know that there are people whom you can count on—people who will have your back in times of need—is invaluable.

Now, go and plan something plan with your family, if you haven’t already.

Featured photo credit: Jimmy Dean via unsplash.com

Reference

[1] Pittsburgh Parent: Spending Time Together—Benefits of Family Time
[2] Roots of Action: Integrity: How Families Teach and Live Their Values
[3] Beyond Blue: Healthy Families
[4] Esperance Anglican Community School: The importance of family time
[5] Brandy Drzymkowski: Spending Time With Loved Ones Reduces Stress
[6] Harvard Graduate School of Education: Harvard EdCast: The Benefit of Family Mealtime
[7] The Family Dinner Project: BENEFITS OF FAMILY DINNERS
[8] Parenting NI: The Importance of Spending Time Together
[9] WNY Children: Family Game Night- The Benefits of Game Play
[10] Child Therapy Boston: The Benefits of Sharing a Hobby With Your Child

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