7 Innocent Habits Behind Childhood Obesity

• Written by Jagriti Chakraborty

  Reviewed by Akhil Pillai

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Meet Neha, a devoted mother of 8-year-old Sarthak, a playful child who has recently become less active. At first, his mother dismissed it as just typical baby fat. However, what once seemed like harmless baby fat is now becoming more concerning. Sarthak’s clothes are getting tighter, and he runs out of energy quickly during playtime. Neha has started noticing how often he reaches for snacks, even when not hungry.

As time passed, his weight continued to rise, and with it, her worries. She’s begun to wonder: Could it be his diet, too much screen time, or something more profound, like a nutritional deficiency or emotional eating?

Like many parents, Neha is determined to find the real answers. She isn’t chasing quick fixes; instead, she wants lasting habits for her son, helping him develop a healthy relationship with nutrition, physical activities, and self-confidence. Therefore, she’s chosen a new path focused on nourishing her son’s body and mind. She’s motivated by a strong belief that “ when it comes to a child’s health, early action makes all the difference.”

A global report cited by TOI before World Obesity Day, where India may face a yearly 9.1% annual surge in childhood obesity by 2035 unless better prevention and treatment are put in place. To combat this rising concern among children, here is your all-in-one guide to identifying silent triggers of childhood obesity, recognising the warning signs, stepping in early, and knowing when to seek professional help.

Understanding Childhood Obesity and Its Silent Struggle

Childhood obesity occurs when a child’s weight is significantly higher than what’s considered healthy for their age and height. This condition is typically identified when their Body Mass Index (BMI) is at or above the 95th percentile of their age and gender. It can set the stage for significant health problems during childhood and adulthood.

However, beyond the number lies a deeper condition, i.e. a silent epidemic. Childhood obesity is often called a silent epidemic because many parents don’t realise until serious complications arise. Here’s what contributes to its hidden nature:

Progresses Silently Before Action is Taken

Childhood obesity creeps in slowly, with early weight gain usually seen as typical growth or an insignificant diet shift.

No Early Warning Signs or Discomfort

Unlike sudden illnesses, obesity lacks apparent symptoms, which makes it harder to spot unless a child’s weight and height are regularly monitored.

Hidden Psychological Toll

While the health consequences are clear, childhood obesity can silently lead to mental health issues such as anxiety and low self-worth, which are often underestimated.

Fear of Stigmatisation and Delayed Medical Attention

Because of the stigma surrounding obesity, families may delay addressing it early, allowing childhood obesity to go undiagnosed for an extended period.

Bottom line: Behind every BMI number, there’s a silent struggle. Let’s not miss this.

7 Hidden Habits Behind Childhood Obesity

As parents, we often prioritise keeping our children happy and well-fed. However, in doing so, certain well-intentioned everyday habits might unknowingly lead to extra weight in children. Daily habits like skipping or having excessive screen time can impact kids more than we think. Therefore, identifying the causes of childhood obesity is essential for guiding kids toward a healthier lifestyle.

Skipping Breakfast

Skipping breakfast is directly linked to a higher risk of childhood obesity. Studies show that missing breakfast often results in children eating more junk later and falling into bad eating routines. It can also slow down metabolism, raising the chances of gaining weight.

Frequent Snacking on Processed Foods

Frequent snacking is one cause of childhood obesity. These snacks are typically high in sugar, calories, and unhealthy fats and low in nutrients. Consuming this sort of snack can result in overeating, insulin resistance, and poor health in the long run. What makes things worse is their addictive taste, easy availability, and heavy marketing strategies that make them irresistible, especially for kids.

Excessive Screen Time

The shift to digital education has become unavoidable in a child’s academic life, even post-pandemic. However, excessive and unregulated screen use combined with unhealthy eating and a lack of physical activity add to the problem and contribute to childhood obesity. Therefore, schools and parents must work together to create a healthier routine with limited screen time, more outdoor activities and better food choices.

Sugary Drinks Instead of Water

One of the contributors to childhood obesity is sugary drinks that are not only high in calories but also low in nutrients. These drinks don’t keep kids full and lead to excess calorie intake. Studies consistently show that sugary beverages increase the risk of childhood obesity and serious health concerns like Type 2 diabetes in the long run.

Late-Night Snacking

Late-night snacking often involves unhealthy, high-calorie foods that disrupt a child’s natural rhythm of eating and sleeping. This habit can become a compulsive routine for children, adding extra calories, promoting junk food habits, and disturbing hunger and sleep patterns, which further increases the risk of obesity.

Minimal Outdoor Play

Minimal outdoor play can add to the risk of childhood obesity, though it’s just one piece of the puzzle in understanding the much bigger picture. Parents can fix this habit by encouraging even a small amount of daily outdoor activity. Even a small amount can do wonders to minimise childhood obesity. These activities help burn calories, cut screen time, support better sleep, and encourage lifelong healthy habits.

Emotional or Stress Eating

Stress affects a child’s mood and can lead to overeating, disturbed sleep, and reduced physical movement, which are primary triggers for childhood obesity. When parents are stressed, it can disrupt healthy habits at home, making things worse. If not addressed on time, emotional or stress eating can continue to reinforce each other, creating a repetitive cycle that’s hard to break.

Rewarding with Eating

This habit is insignificant, but it significantly impacts unhealthy eating habits. This pattern encourages eating without hunger, promotes stress eating, and increases the preference for unhealthy foods. Instead of rewarding unhealthy food choices, choose healthier options to promote good behaviour, such as small toys, compliments, and other enjoyable activities, so the children get motivated without creating a connection between eating and emotional rewards.

The bottom line: Swap one habit every day to spark a healthy future for your child.

Signs your Child May be Gaining Weight Too Quickly

Here’s a breakdown of behavioural, physical, and medical indicators that may suggest your child is gaining weight faster than recommended.

The bottom line: What seems normal might be a warning because your child could gain more than just weight.

Play & Learn: Test Your Child’s Lifestyle Choices

Your child’s daily habits might silently raise your concern about childhood obesity. So, get ready to be involved and turn the journey toward healthier habits into a fun yet rewarding experience for both of you.

Activity 1: 5-Point Health Habit Quiz

Instructions: Ask your child to answer Yes or No to each question. Each Yes gets 1 point.

Q. Did you eat at least two fruits and two vegetables today?

Yes

No

Q. Did you drink at least two glasses of milk today?

Yes

No

Q. Did you do at least 30 minutes of physical activity today, like running, dancing, or playing?

Yes

No

Q. Did you drink at least five glasses of water today?

Yes

No

Q. Did you spend less than 2 hours on screen (TV, Phone) for entertainment?

Yes

No

Your Score:

5/5: Remarkable! You’re a true health champion.

4/5: Well done! A few tweaks will make your habits stronger.

3/5: Good job! Let’s work on a few minor changes.

2/5: Time to build better habits.

1/5; Need to gear up! Start with one small change every day.

0/5: A fresh start is needed. Small habits can lead to significant changes.

Activity 2: Make-Your-Own Healthy Snack

Do you have a young chef at home? This hands-on DIY activity allows kids to take charge of their snacking, but with a healthy twist.

• Goal: Promote better food choices to reduce childhood obesity
• Twist: Use a “snack station” with colourful nutritious options like nuts, fruits, and yoghurt.
• Reward: Kids feel proud of their culinary creations and are more likely to eat what they make.

The bottom line: Healthy habits start at home and are more powerful when practised together.

How to End Childhood Obesity at Home?

Preventing childhood obesity doesn’t require drastic changes. This journey starts with simple, consistent steps taken together. As a parent, your daily choices and involvement impact your child’s future well-being. This checklist is designed to simplify the process of making healthy habits that bring your family closer through fun and shared goals.

• Encourage daily physical activity, at least 60 minutes of movement.
• Offer balanced, home-cooked meals with fruits, vegetables, and whole grains.
• Limit sugary drinks and promote water as the go-to beverage for hydration.
• Ensure at least 10 hours of quality sleep each night.
• Keep screen time under 2 hours a day for entertainment purposes.
• Make health a family mission.
• Be a role model and let your child see you making healthy choices.
• Celebrate progress with encouragement or healthy food rewards.

The bottom line: When families move together, eat together, and support each other, healthy habits stick for a lifetime.

When to Consult a Paediatrician?

Even with the best efforts at home, some cases may need a paediatrician’s support. Always consider consulting a paediatrician if:

• Your child’s weight gain is continuous despite healthy efforts at home.
• They fall into the obese BMI range based on their height and age.
• You notice signs of breathlessness and frequent tiredness.
• There are specific emotional changes, such as low self-esteem or body image concerns.
• There is a family history of diabetes, heart disease, or high blood pressure.
• If your child shows signs of early puberty, trouble sleeping, or velvety dark patches on the skin, consult a doctor.

The bottom line: Always trust your instincts if your child shows physical, emotional or developmental changes that concern you; don’t wait.

Let Insurance Lighten the Weight of Childhood Obesity

Addressing obesity early in life paves the way for lifelong wellness. The sooner obesity is tackled, the easier it is for children to develop sustainable habits that carry into adulthood. These habits reduce their possibility of chronic health conditions like type 2 diabetes, joint problems, heart diseases, and even mental issues like depression and low self-esteem. In a nutshell, you focus on prevention and let your health insurance take care of the rest. The right coverage bridges the gap between home-based efforts and professional care by providing quality support from paediatricians, diet advisors, and structured wellness programs.

Care Health Insurance is one such right health coverage that secures your child’s health, so you don't have to choose between health and affordability. So, get ahead of obesity with the right health insurance that your child deserves.

Disclaimer: All plan features, benefits, coverage and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus and policy documents carefully.