Overweight children help needed

[stormmclean]

I weighed and measured my 7 and 10 year olds today and they are both overweight - the 7 year old by about 3kg and the 10 year old by about 5kg. Both 97th percentile for BMI.

Friends and family all tell me not to worry, they're just a sturdy/stocky build and the worst thing I can do is mention their weight or give them body issues but I do really want to tackle their weight.

We eat fairly healthily, I think it would be easier if we could just cut out biscuits, juice or puddings but they don't really have those things.
They do both have big appetites so I know that volume of food is the issue but I'm struggling with how to cut down without them feeling like I'm putting them on a diet.

Has anyone successfully managed to get their kids to a healthy weight?

@soupfiend I'm not sure that Cambridge obesity researcher agrees with you.

Its processed foods that are piling on the weight as there are all sorts of additives, bad fats, chemicals, sugars piled into them and you don't feel full, mostly are designed to make you want to eat more of them and importantly they are not providing proper nutrition.

In this scenario the DCs are on the cusp of the age of being able to buy their own junk food in secret, therefore it's important not to be too draconian or they'll just undo all the good work and more as soon as they can make their own choices.

It sounds like portion sizes and what they are getting fed at DGPs are the issues and OP is tackling those.

@stormmclean maybe this site will help. Perhaps the main answer is in getting some more movement in the children's daily schedule?

British Nutrition Foundation This site

Processed food leads to weight gain because it encourages us to eat more

Just like having a large variety of stuff in a plate encourages us to eat more

It's still calories in calories out

Yes, eating too many calories, which most certainly count

But you would still get fat if you never touched a UPF and ate in excess of your requirements.

@soupfiend of course you are correct. However OPs children's diet she explains is not crazy it actually sounds fairly reasonable for a child.

I think that its the activity levels that are the issue. I have very active sporty children as does everyone I know..

Exercise- could you get them step counters and do some sort of challenge?
It would be interesting to see how much they move naturally and whether it's more of less than you think.
The dance classes, gymnastics. Depending on the class it may not be that active - lots of queuing for a turn on equipment for example.

I think I would try and be more active as a family. Maybe center it around an activity though. Photography or foraging or something to give you a reason to be out in natural surroundings.

The calorie content is way above what is needed even if each item is healthy

Even though the diet sounds fairly healthy - chicken curry/sausages etc. the calories/fat content can vary widely depending on the products/ingredients used, how it's cooked and the portion size. I think we've all become used to seeing bigger portions and normalised them.

If they eat a large volume of food, I would try and aim for nutrient dense, low-medium calorie foods to make up their diet. That way they can eat as much as they want and not feel restricted, eat healthy and less likely to gain weight. Google "whole food recipes" for ideas.

Increase their exercise. Insist they each do something physical. Let them choose what they want to do. If they end up wanting to quit, they must replace for something else.

Make sure they are drinking plenty of fluids, as dehydration can increase appetite.

You and your DH also need to model these behaviours. If you are both overweight then give that some attention.

Their diet sounds good, so what do you think is causing the issue? I’m sure you’re best placed to judge? Some of the responses I find very confusing. My 6 year old eats way way more than most posters seem to think appropriate and has always been on the 50th percentile for weight, 75th for height. If they don’t eat they literally cannot function. Everything is home made though with plenty of vegetables, they only have sweet food except fruit very rarely. Has a dessert sized spoon of yoghurt with whatever fresh fruit is in every dinner time. They are active though, never stop moving. We do a 15 min walk to school each way. On school days they absolutely do need a snack, usually toast or fruit toast and crudite - but they don’t eat much of school lunch. On weekends / school holidays they rarely snack as have proper meals. Every child is different, my 2nd dc eats way less which has been quite the adjustment for me! I guess it’s working out how much food your DC actually need. It does make me
wonder though if they need to be seen at GP because I don’t understand how children are overweight unless there is a medical issue or they are eating utter rubbish and a lot of it - and yours don’t seem to be!

A PP calculated the calories that the children were getting based on OPs food lists

They were basically getting more than they were likely to need - it all added up scarily fast

The eggs and chicken in addition to the hummus pita and fruit and veg for lunch

The double portion of dairy just in breakfast

I know that disagrees with "there much be a medical reason " narrative people prefer but there it is

Too much in leads to weight gain

Too many calories alongside not enough exercise to burn them off is the prominent cause of weight gain.

Were this remotely true, which it’s not, you wouldn’t respond this way over something as sensitive as childhood obesity.

Yes and thats just extending the window in the day during which they eat, which results in more calories consumed and results in... weight gain.

For most primary aged kids 9pm is too late a bedtime, and 7pm is too late an evening meal.
All the people i know with slim /skinny kids aren't giving extra snacks on top of meals, kids should be hungry for their main meal.

@Freshersfluforyou Well, each to their own. I'm not trying to dictate whether or not someone should have an afternoon snack. It just happens to be the norm in people I know. I'm sure you're doing the right thing by your kids.

My kids are starving after school. They definitely need a snack. Or on the days I pick them up I give them dinner at that time and then they have something light later on.

Good light meals for us are a boiled egg, toast and chopped peppers and cucumbers or oat pancakes with fruit. Good healthy, filling food. I think it's more about looking at portion sizes than denying food.

I have to wonder about a kid who would eat 5 sausages. Do they know when to stop when they are full? Do they feel restricted food-wise when they are at home? Google the Ellen Satter Institute - lots of good sense about this type of thing and found it really helpful with my one child who tended toward comfort eating.

If anyone is interested, in the last two weeks both children seem to have lost a little bit of weight - one about 300g and the other about 800g.

Amazing. What did you do?

Mostly just got rid of crisps, peanut butter and mayo.
Grandparents have got on board with sensible portions and no excessive treats
Less carbs and more veg particularly veg soup before dinner about 4 or 5 nights a week.
Encouraged them both to be a bit more active on their bikes and trampoline, walking to the park etc.

That’s brilliant! Good for you. Do the kids seem to have noticed? What are the grandparents doing differently? Fab that they’re helping too.

you're a really good parent