Preventing Obesity in Children, Teens, and Adults

Obesity is a long-term (chronic) health condition that can affect people at any age, including children, teens, and adults. It develops over time and is influenced by more than just day-to-day choices.

Body weight is shaped by many things, including genetics, family habits, access to healthy foods, opportunities for physical activity, sleep, stress, certain medications, and the environment where someone lives and works.

Doctors are seeing obesity-related health problems at younger ages. These can include:

• Type 2 diabetes.
• High blood pressure and other heart and blood vessel disease.
• Depression and social challenges.

When obesity continues over many years, the risk of long-term health problems increases. That’s why building healthy habits early in life can help lower the risk of obesity and related conditions later on.

Breastfeeding is recommended by most experts as the only source of nutrition for about the first 6 months of life, with continued breastfeeding along with solid foods for at least the first year. Breastfeeding may help lower your baby’s risk of certain health conditions later in life, including obesity.

At the same time, many babies who are fed formula grow and develop normally and keep a weight that's healthy for them. Feeding method is just one of many things that influence a child’s growth and long-term health. If you have questions about feeding or your child’s growth, talk with your baby's doctor.

Children and teens can develop obesity for many reasons. Eating patterns, physical activity, sleep, genetics, family routines, stress, and the environment all play a role.

To help lower the risk of obesity in children and teens:

• Offer a variety of healthy foods. These include protein foods, dairy, vegetables, fruit, healthy fats, and whole grains.
• Limit less-healthy foods. Limit highly processed foods, added sugars, and refined carbohydrates, such as packaged snacks, sugary drinks, and white bread.
• Focus on healthy habits, not just weight. Build healthy eating patterns, regular activity, and consistent sleep routines for the whole family.
• Be a role model. Children are more likely to form healthy habits when they see adults making healthy food choices and staying active.
• Encourage daily movement. Make active play and physical activity a regular part of your child’s routine in ways they enjoy.
• Create healthy screen habits. Set reasonable limits on screen time, and avoid screens close to bedtime when possible.
• Support responsive eating. Encourage children to eat when they are hungry and stop when they feel full. Avoid using food as a reward or punishment.
• Prioritize sleep. Help your child keep a consistent bedtime routine and get enough rest each night.

Healthy eating and regular physical activity can help lower the risk of obesity. For adults, helpful strategies include:

• Eating a variety of healthy foods. These include protein foods, dairy, vegetables, fruit, healthy fats, and whole grains.
• Limiting less-healthy foods. Limit highly processed foods, added sugars, and refined carbohydrates, such as packaged snacks, sugary drinks, and white bread.
• Noticing your eating patterns. Paying attention to what, when, and why you eat can help you spot habits you may want to adjust.
• Building healthy meals. Aim to fill much of your plate with vegetables and fruits, include whole grains, and choose lean proteins and healthy fats.
• Being mindful of portions. Eating slowly and using smaller plates or bowls can help you better recognize when you feel satisfied.
• Limiting sugary drinks and frequent high-calorie convenience foods. These can add extra calories without helping you feel full.
• Staying physically active. Try to include regular movement most days of the week. Choose activities you enjoy so they’re easier to maintain.
• Reducing long periods of sitting. Look for small ways to move more throughout the day, such as walking, stretching, or taking the stairs.
• Supporting healthy sleep and stress management. Ongoing stress and poor sleep may affect appetite, energy levels, and weight over time.