At some point, I realized my son was struggling with his weight. Despite my efforts to serve healthy meals, encourage sports, and take him to the doctor, nothing seemed to help. I kept telling myself it was just baby fat and that he’d grow out of it. But the day he came home from kindergarten in tears because kids were calling him ‘fat,’ I knew it was time to face the reality and take action. But what could I do?

1. Admit There’s a Problem
A 2010 study in the Netherlands revealed that over 75% of parents with overweight or obese children didn’t recognize their child’s weight problem. I was guilty of this too. The study also pointed out that many overweight children have overweight parents. I hadn’t considered myself overweight—I thought I was just like everyone else in my community. Were we all overweight? The study suggested that parents don’t see their child as overweight because they are accustomed to seeing overweight people daily. I needed to face the fact that both my child and I were overweight.

2. Commit to Losing Weight Together
A recent study in California found that the best way to help an overweight or obese child is for the parent to lose weight too. While I knew kids often mimic their parents, it was eye-opening to realize the impact this could have on weight loss. Many treatment centers now require parents to join their child’s weight loss program. These programs are effective because they focus on changing household foods, parenting skills, and parental involvement, providing a comprehensive approach to weight loss.

3. Ensure Adequate Sleep
A 2011 study from New Zealand recommended that children get about 11 hours of sleep per day. I realized my son wasn’t coming close to that amount. Researchers found that not getting enough sleep can lead to fat accumulation and changes in body composition. Lack of sleep also stimulates appetite by increasing the hormone responsible for hunger. Getting adequate sleep can reduce the risk of children becoming overweight by 61%. This is a strategy I can definitely implement for my son.

4. Reduce Exposure to TV Ads
We watch a lot of TV at home, and I normally change the channel during commercials. But when an ad for a tempting fast-food burger comes on, I start craving it. The same happens to my child. A 2012 report from the Pediatric Academic Societies linked child obesity to fast-food advertising. Dr. Auden McClure from the Children’s Hospital at Dartmouth explained that kids who are aware of and influenced by these ads are at greater risk of health issues. Regular exposure to such commercials can lead to eating high-calorie foods and prolonged sedentary behavior, which contributes to weight problems. It’s time to limit our TV time to foster a healthier lifestyle for my family.

5. Have Family Meals Together
Does your family eat meals together? My best friend’s family always did, and it made a difference. They had structured mealtimes with healthy dishes, and they were required to be home for dinner every night. Today, my friend has healthy eating habits and maintains a healthy weight at 40. In contrast, I often ate in front of the TV or in my room and now struggle with being overweight.

A 2007 University of Minnesota survey found that former high school students whose families ate together tended to have healthier eating habits in their twenties. Researchers recommend that families gather for meals as often as possible to instill healthy eating habits.

Initially, the idea of tackling a weight loss program for my child and myself seemed daunting. But my child’s well-being is paramount, and I want him to embrace a healthy lifestyle for a long, happy life. These five steps will guide us towards that goal. I hope you find these steps useful in helping your child overcome their weight problems too.