Childhood is the time to play, learn and grow. However, many parents find that their child is struggling with weight issues, whether overweight or underweight. Your Child weight issues not only impact their physical health but also their emotional and mental well-being, and increasing the risk of lifelong health issues. While it can be worrying for parents, the good news is that it can be managed with healthy habits and a clear understanding of what counts as underweight or overweight. In this article, you will learn what constitutes a healthy weight, the signs of being overweight or underweight and how to help children attain optimal weight.
The body mass index (BMI) percentile is a tool to determine whether your child is at a healthy weight. BMI calculation for adults and children is not the same, as a child’s body changes significantly as they grow. The tool uses the child’s height, age, weight, and gender to estimate body fat, and the measurements are plotted on gender-specific growth charts to compare them with other children of the same age. Over many visits, your healthcare provider tracks your child’s growth to check whether the weight gain is slow or fast.
While it is a good indicator of healthy development and growth in children, weight alone is not an indicator of health as the tool does not distinguish between fat, muscle and bone weight. Many factors, such as genetics, medical conditions, body composition and other such measurements, should be considered. It is best to consult your doctor if you are worried about your child’s weight.
A child is considered underweight if the BMI on the growth chart is below the fifth percentile. Some signs that your child is underweight include:
● Slow weight gain or weight loss
● Not outgrowing clothes as expected
● Limited height or length growth
● Eating very little
● Avoiding food due to stomach discomfort
● Being less active or tiring easily
● Frequent infections or illnesses
● Visible ribs or spine during bath time
● Delayed puberty
● The child does not eat enough and is therefore nutritionally deficient.
● Is a picky eater or has trouble eating due to a medical condition that affects
● Digestive issues that prevent weight gain.
● Not easily nutritious food and different food groups.
● Food intolerance
● Metabolic disorders
● Infections
● Chronic Medical conditions of the lungs, endocrine or heart
● Stress, anxiety and depression
● Genetic predisposition
● Loss of muscle and bone mass (osteoporosis)
● Weak immune system
● Weakness and fatigue
● Developmental and growth delays
● Anemia
● Learning delays
● Cardiovascular disease
● Body image issues
Because many children today are overweight, your child may seem thin in comparison — but their weight may actually be perfectly healthy. The best way to determine is to visit a doctor and follow their advice. Meanwhile, here are some health tips for healthy weight gain.
● Healthy, high-calorie foods: The easiest option is to increase calories by offering high-calorie foods rich in protein and healthy fats.
● Opt for nutrient-dense foods: Encourage them to consume foods that are rich in nutrients and nourishing, even if they have a reduced appetite. Some examples are full-fat dairy, whole grains, nut butters and fruits like avocados.
● Encourage regular meals: Offer three meals with a couple of snacks in between.
● Eat mini meals: If your child is struggling with appetite, offer smaller meals throughout the day instead of large ones to help increase their calorie intake.
● Avoid letting your child fill up on drinks or milk: This reduces their appetite at mealtimes and limits their intake of essential nutrients.
● Do not force-feed: Children will eat when they are hungry; do not pressure them to eat; they should decide how much to eat.
● Manage picky eating: Offer healthy alternatives and avoid bribing with sweets, chocolates or junk food.
Children or teens with a BMI-for-age above the 85th percentile are considered overweight, and those above the 95th percentile are classified as obese. The signs and related symptoms of being overweight are:
● Fatigue
● Extreme sweating
● Acid reflux
● Shortness of breath
● Snoring and sleep apnea
● Joint pain
● Early puberty in girls and delayed puberty in boys
● Low confidence
● Avoiding physical activities
Childhood obesity is a complex issue, as many factors contribute to it, including:
● Hormonal factors
● Genetics
● Stress
● Socio-economic factors
● Sleep
● Lack of physical activity
● Eating habits
● High risk of chronic lung inflammation and asthma
● High blood pressure and high cholesterol, which raise the risk of heart disease
● Joint pain due to excess weight
● Sleep disorders, including sleep apnoea
● Type 2 diabetes
● Low self-esteem and emotional difficulties
● Healthy diet: Offer a healthy diet rich in whole foods, fruits, vegetables, dairy, protein and starchy foods. Home-cooked meals are better , because they contain less sodium, fat, calories, and sugar.
● Exercise: Help your child find enjoyable activities—such as playground games, sports or other forms of physical activity—to stay active every day.
● Sleep: Set a regular bedtime to help the child get adequate sleep. Remove all screens, such as TVs, mobile devices, and laptops, from the bedroom.
● Create a healthy mindset regarding eating: Be a role model to your child by eating healthy and staying active.
● Limit screen time: Keep mealtimes screen-free.
● Choose Non-food Rewards: Snacks shouldn’t be rewards for good behaviour. Use fun activities, such as board games, as alternatives.
● Say No to Sugary Drinks: Limit high-sugar or high-fat drinks.
● Encourage healthy eating: Practice and teach mindful eating. Work with your child to create a diet plan and offer healthy alternatives to junk food.
● Encourage healthy eating: Offer healthy, low-sugar options instead of junk or ultra-processed foods and sugary drinks. Teach mindful eating, involve your child in meal planning, and help them choose more nutritious alternatives to their favourite junk foods.
● Protect Mental Health: Support your child by addressing emotional eating, standing up against bullying, and avoiding any form of weight blame or body-shaming.
If you're concerned about your child's weight, consult a paediatrician or a dietitian, especially if there’s no improvement after consistent lifestyle changes.
Contact a doctor in case of unexplained and rapid weight gain or loss, if the situation is affecting physical, mental, or emotional health and/or if there is a family history of weight issues and complications.
Recognising and addressing weight issues early can significantly improve outcomes and reduce the risk of long-term complications. With the proper support (including healthy eating, exercise, and emotional care), your child could attain a healthy weight for their age. Remember, all children are different, progress may vary, but your support is invaluable for their overall well-being.
● Normal: Between 5th and 85th percentile ● Underweight: < 5th percentile ● Overweight: Between 85th to 95th percentile ● Obesity: > 95th percentile
Yes. It increases the risk of developmental delays, infections and other complications.
Poor diet, poor lifestyle, lack of sleep, lack of exercise, and mental health issues are some causes of childhood obesity.
Kids should get at least 60 minutes of physical activity every day.
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