Thea Runyan, MPH: Kids Weight Loss Coach : Tips for Parents to Help Their Overweight Child

*John was 10 and he came to class with his mom, Joan. Joan was slender and fit and was one of the many parents who did not understand how their child became overweight. The two other siblings did not have a weight problem and Dad was also active and fit.

*Jessica was 12 and came to class with her mom. Her mom, Lisa, was overweight and always struggled with her weight. She was hoping her daughter would get some tools to make healthy choices so she would not end up an overweight adult. She had a younger brother who was too young for the program, but it seemed that he was on a similar weight track as his mom and sister. The whole family would benefit from some education and coaching.

These are two very different but fairly typical family situations that often come up in the same class. So what advice do I give these parents?

Regardless of the reasons why they enrolled, the advice remains quite similar for both situations. The top 5 tips and advice I give parents who are trying to support their overweight child:

1) Have parents understand and accept that, they play a very large role in their child's success because they buy and cook the food, enroll them in activities and drive them to restaurants and fast food.

2) Children need to be in a supportive home environment to be successful.

What does this mean?

Remove all tempting red lights from the house (even if all other family members are not overweight)
Eat out less often (it is too hard to make healthy choices when eating out!) and learn how to make healthy versions restaurant favorites at home.
Stock up on favorite healthy fruits and vegetables that are cut and ready to eat.
Plan fun, ACTIVE family time.
Explain to the entire family that these changes are healthy for everyone in the family.
Create shopping lists and plan meals together.

3) Be a good role model! Despite what we wish, children do as we do, not as we say. Even if you struggle with your own food and exercise choices, this is a perfect time to support your child and make changes together. How?

Keep track of your own red-light foods (then try to eat fewer each week)
Increase the amount you exercise (if you only exercise 1x a week, try for 3x a week)
It is OK to admit to your child that you are struggling - it can be bonding!
Don't complain! Be positive and non-judgmental.

4) Do not treat your child differently from other children in the family. I can't tell you how many times I have had a family come in for a meeting with me and the younger sibling was eating a bag of candy or chips. The parents would look at me sheepishly, then defensively state that they knew this was bad but actually it is ok becuase that child was underweight.

OK - really? You are coming in to see me!! Couldn't the sibling at least keep it in the car?
I don't care how underweight your young child is, no one needs a bag of candy or chips for snack
Most importantly, you are singling out the child who is struggling with their weight. Imagine how they must feel making all of these changes while a sibling or other parent is eating treats (and unhealthy foods) in front of them. After you try to imagine how that feels - then think about the message you are sending to both children..

Please do not allow others (spouse, siblings etc.) to eat red-light foods in front of your child that is trying to make healthy changes and control their weight. If necessary, have them lock their treats in the trunk of a car!

5) Remember - you can only control what happens in your own house. Use that opportunity and let go of what happens outside of the house (this does not include the times you don't feel like cooking dinner an decide to eat out)

Don't be afraid to set limits around food and TV

For Example: kitchen closes at 7 pm for everyone! Allow only 1 hour of TV per day and max of 1 hour of computer time.
You may get some gruff at first, but after a couple of days when your kids figure out you are serious, they will accept these rules. Stay Strong!