Being at the right weight is part of staying healthy. Your child is gaining too much weight, but there are small, steady changes you can make at home to help.

The best way to help is to make healthy changes together as a family. When everyone eats better and moves more, your child does not feel punished or different from anyone else in the family. They also will learn healthy habits that can last a lifetime.

Follow your healthcare provider's recommendations for:

• Whether you and your child should talk to a dietitian (nutrition specialist)
• When to follow up

Make changes as a family:

• Eat meals together at the table, with TV and phones off. Family meals help everyone eat slower, eat less, and feel closer.
• Be a role model. Kids copy what they see. If you eat your fruits and vegetables and go for walks, your child is more likely to do the same.
• Involve your kids in meal planning and grocery shopping.
• Treat all children in the home the same way when it comes to food and activity, no matter what they weigh.

Build healthy eating habits:

• Fill half the plate with fruits and vegetables at most meals. Keep it simple — fresh, frozen, or canned (rinsed) all work.
• Offer water or milk instead of soda, juice, sports drinks, or sweet teas. Even 100% juice has a lot of sugar, so keep it to a small glass (about 4–6 ounces) or skip it.
• Keep sugary snacks and treats out of the house (if it is not there, no one eats it). Or keep limited amounts in a hard-to-reach spot. Have easy snacks ready instead — like cut-up fruit, yogurt, cheese sticks, or whole-grain crackers.
• Eat more meals at home. Restaurant meals and fast food tend to have more calories, salt, fat, and sugar. Cooking at home lets you control what goes into the food you serve.
• Watch portion sizes. Use smaller plates. Start with small servings and let your child ask for more if they're still hungry. Do not force them to “clean their plate.”
• Do not use food as a reward or punishment. Saying, “If you behave, you get ice cream,” teaches kids to reward themselves with sweets. Try stickers, a trip to the park, or extra story time instead.
• Serve foods that are high in fiber, such as whole-grain breads and cereal, beans, fruits, and vegetables. Fiber helps everyone feel full and also prevents constipation (hard, infrequent, difficult-to-pass poops). Fiber works best when it can absorb water, so it's important to make sure your kids drink lots of water.

Help your child move more:

• Children need about 60 minutes of active play most days. It does not have to be all at once — 10 or 15 minutes here and there adds up.
• Play together. Go for walks, ride bikes, play tag, dance to music, or kick a ball in the yard.
• Limit screen time. Aim for no more than 1–2 hours a day of TV, tablets, video games, and phones (not counting schoolwork). More screen time usually means less moving and more snacking.
• Find activities your child enjoys. It does not have to be a sport. Dancing, going for a swim, climbing at the playground, or helping in the garden all count.
• Build movement into your child's day. Park farther away, take the stairs, or have them walk to school whenever possible.

Support healthy sleep:

• Not getting enough sleep can affect weight. Tired kids often crave sugary foods and have less energy to play.
• Help your child get about 9–12 hours of sleep a night.
• Keep a regular bedtime and wake time, even on weekends.
• Keep screens out of the bedroom and turn them off during meals and at least an hour before bed.

Protect your child's feelings:

• Focus on health, not weight. Talk about “getting strong” and “eating to grow,” not about being fat or thin.
• Never tease, nag, or shame your child about their weight — even as a joke. This can damage their body image for years.
• Do not let other family members or friends tease them either. Step in and stop it.
• Praise effort, not size. Notice when your child tries a new vegetable or plays outside. Say “I'm proud of you for being active,” not “You look thinner.”

Your child:

• Continues to gain too much weight
• Seems very sad or stressed
• Snores

Why is it important to be at a healthy weight? Carrying extra weight can lead to medical problems in childhood and adulthood, such as:

• Type 2 diabetes, which leads to problems controlling the body's sugar level
• High blood pressure and high cholesterol, which raise the chance of heart disease later in life
• Fat buildup in the liver
• Snoring or sleep apnea (pauses in breathing during sleep)
• Bone and joint problems
• Hormonal changes, which can cause puberty to start too early or cause changes in menstrual periods

Also, kids with a higher weight are more often teased, bullied, or left out. This can lead to low self-esteem, sadness, and anxiety.

Why are follow-up visits so important? It's important to bring your child for follow-up appointments so your healthcare provider can check your child's weight and health. They may check for high blood pressure, diabetes, high cholesterol, liver problems, and other health issues.

Your healthcare provider can also help you look at the changes you made and see what's working. Changing eating and activity habits takes time, and your healthcare provider can support you and your child along the way.