Obesity in children: 10 everyday habits making kids gain weight without you realising

Causes of obesity in children: Too much fast food, sweets, and fizzy drinks can lead children to eat far more calories than they need. This often results in unhealthy weight gain and low energy levels (Image: Canva)

Summer vacation is a relief for both parents and children, as they get to spend more time together and respite from heat and academic work. However, this is also when children stay home for longer hours. Everything from their waking up routine to bedtime, meals, activity, and screen time gets jeopardised. It makes their health suffer, and they may gain weight in the next 45 days.

Summer vacation is a welcome break for both parents and children, a time to relax, escape the academic grind, and spend more time together. However, with children staying at home for extended hours, their daily routines often get disrupted. From inconsistent sleep schedules to irregular meals, reduced physical activity, and increased screen time, these changes can negatively impact their health. As a result, many children may experience weight gain and a decline in their wellness over the course of just 45 days.

Also read | Obesity in children: Nutritious diet, physical activity, limited screen time key to healthy childhood

10 everyday habits making kids gain weight without you realising:

• Junk food and sugary snacks: Too much fast food, sweets, and fizzy drinks can lead children to eat far more calories than they need. This often results in unhealthy weight gain and low energy levels.

• Less physical movement: Spending hours glued to screens, be it's the TV, a tablet, or a game console, means kids burn fewer calories and miss out on essential movement that helps build strength and fitness.

• Emotional eating patterns: Children sometimes eat not because they’re hungry, but because they’re feeling bored, sad, or anxious. Helping them recognise these feelings and find other ways to cope can prevent unhealthy eating habits.

• Poor sleep habits: Holidays often mean staying up till late. Lack of sleep messes with hormones that control hunger, making kids crave more food, even when they don’t need.

• Exposure to junk food: Children are easily influenced by advertisements, especially the bright, fun ones for sweets and snacks. Try to limit their exposure to these and talk to them about how advertising works.

• Sweetened drinks: Drinks like fizzy pop and sweetened juices add loads of sugar and calories without filling children up. Water, fruits or milk is a much better choice most of the time.

• Portion size: Large portions can encourage kids to eat more than they actually need. Start with smaller servings and let them decide if they’re still hungry.

• Unhealthy choices: Sometimes children make unhealthy choices simply because they don’t know any better. Teach them how to spot healthier options and explain why good nutrition matters, it sets them up for life.

• Drinking less water: Kids often mistake thirst for hunger. Encouraging them to drink water regularly, especially in hot weather, can help avoid unnecessary snacking.

• Preach and practice: Children learn by watching the adults around them. If they see you eating well, being active, and making balanced choices, they’re much more likely to do the same.