How to Lose Belly Fat with Healthy Eating & Effective Exercise

Why Is My Child Still Gaining Weight — and What Can I Do About It? A Practical Guide for Parents

Why Is My Child Still Gaining Weight — and What Can I Do About It? A Practical Guide for Parents, When you’re doing everything “right” — offering healthy meals, encouraging exercise, limiting screen time — yet your child keeps gaining weight, it can be confusing and frustrating. You might ask: What more can I do? The good news is: you are not alone, and there are clear, evidence-based steps you can take. This comprehensive article will walk you through why weight gain can persist, how to assess the situation with nuance, and what parents can do to support their child’s health and growth in a positive, sustainable way. What can parents do to help their children lose weight if they are already doing everything right, but the child is still gaining weight?

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1. Recognising the Bigger Picture: Growth, Weight, and Health

Many parents approach weight gain with the expectation that their child must “lose weight.” But in children — unlike adults — the focus often isn’t simply on weight loss. Children are still growing, so the goal is often to slow or stop excess weight gain while allowing height and muscle development to continue.

Growth versus weight

• Kids grow in spurts. Their height, muscle mass and bone structure are changing — sometimes rapidly. What looks like “weight gain” may be part of normal development.

• A child may be gaining weight but also growing taller; the ratio of weight to height (e.g., BMI percentile) matters more than just the number on the scale.

• Because of this, weight gain does not always mean “unhealthy.” Parents should evaluate whether the child is gaining excessive weight relative to their growth pattern, not assume every gain is bad.

Why weight gain persists even when you’re “doing everything right”

There are multiple reasons a child may keep gaining weight despite healthy-looking habits:

• Genetic and hormonal factors: According to the World Health Organisation, overweight and obesity arise from an imbalance of energy intake vs. energy expenditure, but are also influenced by genes, hormones, and environment. 

• Hidden calorie imbalances: Even with good meals and activity, subtle excess calories (snacks, sugary drinks, large portion sizes) may add up.

• Under-estimation of activity needs: Children might seem active, but may not be meeting the suggested levels of physical activity for healthy weight management.

• Why Is My Child Still Gaining Weight — and What Can I Do About It? A Practical Guide for Parents

  When you’re doing everything “right” — offering healthy meals, encouraging exercise, limiting screen time — yet your child keeps gaining weight, it can be confusing and frustrating. You might ask: What more can I do? The good news is: you are not alone, and there are clear, evidence-based steps you can take. This comprehensive article will walk you through why weight gain can persist, how to assess the situation with nuance, and what parents can do to support their child’s health and growth in a positive, sustainable way.

  1. Recognising the Bigger Picture: Growth, Weight, and Health

  Many parents approach weight gain with the expectation that their child must “lose weight.” But in children — unlike adults — the focus often isn’t simply on weight loss. Children are still growing, so the goal is often to slow or stop excess weight gain while allowing height and muscle development to continue.

  Growth versus weight

  • Kids grow in spurts. Their height, muscle mass and bone structure are changing — sometimes rapidly. What looks like “weight gain” may be part of normal development.

  • A child may be gaining weight but also growing taller; the ratio of weight to height (e.g., BMI percentile) matters more than just the number on the scale.

  • Because of this, weight gain does not always mean “unhealthy.” Parents should evaluate whether the child is gaining excessive weight relative to their growth pattern, not assume every gain is bad.

  Why weight gain persists even when you’re “doing everything right”

  There are multiple reasons a child may keep gaining weight despite healthy-looking habits:

  • Genetic and hormonal factors: According to the World Health Organisation, overweight and obesity arise from an imbalance of energy intake vs. energy expenditure, but are also influenced by genes, hormones, and environment.

  • Hidden calorie imbalances: Even with good meals and activity, subtle excess calories (snacks, sugary drinks, large portion sizes) may add up.

  • Under-estimation of activity needs: Children might seem active, but may not be meeting the suggested levels of physical activity for healthy weight management.

  • Insufficient sleep or high stress: These factors impact appetite, metabolism and hormone regulation — and are increasingly recognised in weight-gain dynamics in children.

  • Medical or medication issues: Although less common than lifestyle factors, certain conditions (e.g., hypothyroidism, growth hormone deficiency, medications like steroids) can contribute to weight gain. 

  • Growth stage and puberty: During puberty, many children go through body composition changes; weight may increase while muscle and bone are developing.

  2. Step-By-Step: What to Do When Your Child Keeps Gaining Weight

  If your child is continuing to gain weight and you're already doing many of the “right things,” here is a structured approach you can follow:

  Step A: Check with your child’s healthcare provider

  Before implementing major changes, it's wise to rule out medical reasons for ongoing weight gain. Ask:

  • Is your child’s height and weight progression being tracked (for example, via BMI percentile charts)?

  • Could any medications your child is taking be promoting weight gain? (For example, some asthma, mood or allergy drugs.)

  • Are there signs of hormonal or metabolic conditions (e.g., thyroid issues, insulin resistance)? While rare, these may require investigation. 

  • Is the child’s growth in height adequate (not just weight gain)? If height isn’t increasing as expected, that may change the interpretation.

  Getting this baseline will help you move forward with confidence that you haven’t missed an underlying factor.

  Step B: Re-examine the “doing everything right” checklist

  Since you believe you’re already doing most of the right things, let’s revisit and fine-tune each domain:

  1. Nutrition: Quality + Quantity

  • Have regular meals and healthy snacks. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), kids who are gaining too much weight may benefit from slightly reduced calorie intake — not by dieting, but by focusing on nutrient-dense rather than calorie-dense foods.

  • Ensure meals contain lean protein, whole grains, plenty of vegetables and fruits, and low-fat dairy (or fortified alternatives) as applicable. 

  • Replace sugar-sweetened beverages with water, milk or fortified nondairy drinks.

  • Limit processed foods, high sugar snacks, fast food, and large portions. Even when healthy meals are served, “extras” around the day (after-school snacks, vending machines, friends’ homes) may add caloric load.

  • Monitor portion sizes—kids may eat more than needed if large servings are standard.

  • Encourage mindful eating: sitting down for meals, no screens during meals, and paying attention to fullness cues.

  2. Physical Activity & Movement

  • For school-age children (6-17 years), aim for at least 60 minutes of moderate‐to‐vigorous physical activity daily. This is a key recommendation from multiple sources.

  • Encourage variety: aerobic activity (running, cycling, swimming), plus muscle- and bone-strengthening activities (jumping rope, climbing, body‐weight play) several times per week.

  • Reduce sedentary time: screen time (TV, tablets, phones) is associated with weight gain, particularly if it replaces active time.

  • Make movement a family affair: walks, bike rides, hikes, games in the yard — children respond well when parents model activity.

  3. Sleep & Stress

  • Check that your child is getting adequate sleep: for children 6-12, roughly 9-12 hours/night, for teens, about 8-10 hours/night. Poor sleep is linked with greater weight gain.

  • Make bedtime routines consistent: avoid screens 1 hour before bedtime, keep the sleeping environment calm.

  • Address stress and emotional well-being: children under stress may eat more, have disrupted sleep, and less motivation for activity.

  4. The Home Environment & Family Culture

  • Make healthy food defaults at home: keep fruits and vegetables easily accessible, limit availability of sugary drinks and snacks.

  • Avoid using food as a reward or punishment; instead, use non-food rewards (time outdoors, games, trips).

  • Encourage supportive conversations: For example, involve your child in choosing healthy meals, cooking together, and talking about how food and movement support feeling good (rather than focusing solely on weight).

  • Model healthy behaviours yourself. Children mirror parents. If you eat healthily and move regularly, your child is more likely to follow.

  Step C: Adjust expectations and mindset

  • The goal is health, not just “thinness.” Emphasise strength, energy, mood, sleep, wellbeing — not just the number on the scale.

  • Set realistic timelines. Sustainable changes take weeks to months. Avoid “quick fixes.”

  • Celebrate non‐scale victories: more stamina, better sleep, improved mood, and more active play with friends.

  • Communicate with your child calmly and positively. Weight discussions can be sensitive — avoid blame, shame or constant talk of “dieting.”

  • Understand that even small changes matter — e.g., replacing one sugary drink a day, adding one extra outdoor play session per week, increasing fruit or vegetable intake.

  3. When Things Still Aren’t Improving — Next Tier Actions

  If, after 3-6 months of consistent effort across these domains (nutrition, activity, sleep, environment), your child is still gaining weight at a concerning rate or the BMI percentile continues to rise, consider the following actions:

  1. Seek a specialist team

  • A paediatrician or paediatric endocrinologist can assess for hormonal or metabolic causes (though these are relatively uncommon).

  • A registered paediatric dietitian or nutritionist can analyse dietary habits in detail (food diary, portion sizes, snack/meal timing) and customise a plan.

  • A physical activity specialist (physiotherapist, exercise physiologist) can assess which types of activity suit your child’s interests and physical capacity.

  2. Use detailed monitoring rather than frequent weighing

  • Frequent weigh-ins may cause anxiety for the child and parent, and may not reflect progress (height increases alter BMI). Focus on trends and overall health rather than daily fluctuations.

  • Monitor waist circumference, fitness levels (how quickly they get tired during play), how they feel (energy, mood, sleep) — these may be more meaningful than just weight.

  3. Explore behaviour‐based support

  • Consider family-based behavioural programmes that gently reinforce healthy behaviours, set incremental goals, and chart progress (e.g., “play outside 30 extra minutes per week,” “replace soda with water at lunch five times this week”).

  • Cognitive-behavioural techniques (for older children/teens) may help with emotional eating, screen habits, and motivation.

  4. Adjust the focus from weight loss to weight maintenance while growing taller/more muscular

  • Some children may simply continue gaining weight because their height growth is slower, or their muscle mass is increasing — the aim might therefore be to maintain weight while height catches up. This is often the realistic goal rather than aggressive weight loss.

  • Especially during puberty, shifts in body composition (higher fat percentage, different hormone levels) are normal. The key is ensuring healthy behaviours and reducing excess fat accumulation.

  4. Special Considerations: Age, Growth Stage & Emotional Health

  Age and growth stage matter

  • Younger children (below about 5-6 years) may respond faster to lifestyle changes; older children and teens might have more entrenched habits.

  • Puberty introduces hormonal changes, growth spurts, and shifts in body fat distribution — weight gain is often part of the normal process. Monitoring overall health is more important than reacting to every pound gained.

  Emotional health and self-esteem

  • Being overweight or gaining weight can affect children’s self-esteem, social interactions, and mood. In fact, teasing about weight is associated with further weight gain.

  • Focus on building your child’s body confidence, self-respect, and enjoyment of healthy living rather than solely on weight.

  • Encourage activities your child enjoys (non-competitive if needed), so movement is fun, not a chore.

  • When discussing weight or health, emphasise what the child can do (play, move, eat colourful foods) rather than what they cannot.

  Cultural, environmental and socioeconomic influences

  • Access to healthy foods, safe places to play, cultural norms around body size and food — all these influence weight and behaviour.

  • In some settings, even when a family is “doing everything right,” structural factors (school food, peer environment, neighbourhood safety) may hamper progress. Recognising these makes your approach more compassionate and realistic.

  5. Troubleshooting Common Pitfalls

  Even with the best of intentions, a few common pitfalls can slow progress. Here’s how to troubleshoot:

  Pitfall	Solution
  “Healthy” food is still large portions or high-calorie	Re-evaluate portion sizes, even for healthy foods (e.g., nuts/seeds, dried fruit, smoothies can pack calories)
  Frequently eating out or take-away meals	Limit to special occasions; plan ahead with healthier choices and portion control
  Screen time is creeping up	Set and enforce family screen-time limits; pair screen time with standing/walking breaks
  Child refuses certain healthy foods	Let the child help prepare meals, choose one new healthy food each week, and use positive reinforcement rather than pressure
  Family routines differ (parents are busy, siblings different ages)	Create flexible shared routines: e.g., weekend family activity, after-school walk, joint cooking sessions
  Progress seems slow or invisible	Track non‐scale wins (energy, mood, endurance) and review every 6-8 weeks rather than daily

  6. Realistic Expectations: What “Success” Looks Like

  It’s vital to define success in realistic, health-oriented terms:

  • A slower rate of weight gain so that height catches up, resulting in a progressively lower BMI percentile over time.

  • Improved fitness: your child can run, play, keep up with peers, has less shortness of breath, and enjoys physical activity.

  • Better sleep, improved mood, positive self-image.

  • Healthy relationship with food and movement (less about restriction or punishment, more about good choices and fun).

  • Sustained healthy behaviours for the family (not temporary fixes).

  Remember: the aim is a healthier future — as the American Heart Association and others note, habits established in childhood often persist into adulthood.

  7. Summary and Final Thoughts

  If you are a parent whose child is still gaining weight despite your best efforts, here’s a final wrap-up of what to do:

  • ✅ Get a medical check‐up to rule out underlying conditions, confirm growth is on track.

  • ✅ Re‐examine key lifestyle domains: nutrition, physical activity, sleep/stress, environment, and make fine adjustments rather than expecting huge overnight changes.

  • ✅ Shift your mindset from “make my child lose weight” to “help my child build healthy habits, slow excess gain, grow stronger.”

  • ✅ Engage your child positively: involve them in meal planning, choose fun activities, and focus on wellness rather than restriction.

  • ✅ Persist patiently: meaningful change takes time; focus on trends and health indicators beyond the scale.

  • ✅ Seek help when needed: nutritionist, physical activity specialist, behavioural support — especially if weight gain remains a challenge.

  • ✅ Model the behaviours: children follow what they see. A healthy family lifestyle supports everyone.

  Above all: remain compassionate. Children are sensitive to messaging about body size and weight. Encourage, support, include them in the process, and frame the journey as one of wellbeing, not punishment.

  Your role isn’t about making your child “thin”; it’s about helping your child become healthier, stronger, and more confident. With persistence, a positive environment, good habits and professional support when needed, you’ll be giving your child the best foundation for both short-term and long-term health.

  If you like, I can put together a downloadable “family healthy-habits” checklist or one-week meal/activity planner tailored for children — would that be helpful to you? Insufficient sleep or high stress: These factors impact appetite, metabolism and hormone regulation — and are increasingly recognised in weight-gain dynamics in children.

• Medical or medication issues: Although less common than lifestyle factors, certain conditions (e.g., hypothyroidism, growth hormone deficiency, medications like steroids) can contribute to weight gain.

• Growth stage and puberty: During puberty, many children go through body composition changes; weight may increase while muscle and bone are developing.

2. Step-By-Step: What to Do When Your Child Keeps Gaining Weight

If your child is continuing to gain weight and you're already doing many of the “right things,” here is a structured approach you can follow:

Step A: Check with your child’s healthcare provider

Before implementing major changes, it's wise to rule out medical reasons for ongoing weight gain. Ask:

• Is your child’s height and weight progression being tracked (for example, via BMI percentile charts)?

• Could any medications your child is taking be promoting weight gain? (For example, some asthma, mood or allergy drugs.)

• Are there signs of hormonal or metabolic conditions (e.g., thyroid issues, insulin resistance)? While rare, these may require investigation.

• Is the child’s growth in height adequate (not just weight gain)? If height isn’t increasing as expected, that may change the interpretation.

Getting this baseline will help you move forward with confidence that you haven’t missed an underlying factor.

Step B: Re-examine the “doing everything right” checklist

Since you believe you’re already doing most of the right things, let’s revisit and fine-tune each domain:

1. Nutrition: Quality + Quantity

• Have regular meals and healthy snacks. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), kids who are gaining too much weight may benefit from slightly reduced calorie intake — not by dieting, but by focusing on nutrient-dense rather than calorie-dense foods.

• Ensure meals contain lean protein, whole grains, plenty of vegetables and fruits, and low-fat dairy (or fortified alternatives) as applicable.

• Replace sugar-sweetened beverages with water, milk or fortified nondairy drinks.

• Limit processed foods, high sugar snacks, fast food, and large portions. Even when healthy meals are served, “extras” around the day (after-school snacks, vending machines, friends’ homes) may add caloric load.

• Monitor portion sizes—kids may eat more than needed if large servings are standard.

• Encourage mindful eating: sitting down for meals, no screens during meals, paying attention to fullness cues.

2. Physical Activity & Movement

• For school-age children (6-17 years), aim for at least 60 minutes of moderate‐to‐vigorous physical activity daily. This is a key recommendation from multiple sources.

• Encourage variety: aerobic activity (running, cycling, swimming), plus muscle- and bone-strengthening activities (jumping rope, climbing, body‐weight play) several times per week.

• Reduce sedentary time: screen time (TV, tablets, phones) is associated with weight gain, particularly if it replaces active time.

• Make movement a family affair: walks, bike rides, hikes, games in the yard — children respond well when parents model activity.

3. Sleep & Stress

• Check that your child is getting adequate sleep: for children 6-12, roughly 9-12 hours/night, for teens, about 8-10 hours/night. Poor sleep is linked with greater weight gain.

• Make bedtime routines consistent: avoid screens 1 hour before bedtime, keep the sleeping environment calm.

• Address stress and emotional well-being: children under stress may eat more, have disrupted sleep, and less motivation for activity.

4. The Home Environment & Family Culture

• Make healthy food defaults at home: keep fruits and vegetables easily accessible, limit availability of sugary drinks and snacks.

• Avoid using food as a reward or punishment; instead, use non-food rewards (time outdoors, games, trips).

• Encourage supportive conversations: For example, involve your child in choosing healthy meals, cooking together, and talking about how food and movement support feeling good (rather than focusing solely on weight).

• Model healthy behaviours yourself. Children mirror parents. If you eat healthily and move regularly, your child is more likely to follow.

Step C: Adjust expectations and mindset

• The goal is health, not just “thinness.” Emphasise strength, energy, mood, sleep, wellbeing — not just the number on the scale.

• Set realistic timelines. Sustainable changes take weeks to months. Avoid “quick fixes.”

• Celebrate non‐scale victories: more stamina, better sleep, improved mood, and more active play with friends.

• Communicate with your child calmly and positively. Weight discussions can be sensitive — avoid blame, shame or constant talk of “dieting.”

• Understand that even small changes matter — e.g., replacing one sugary drink a day, adding one extra outdoor play session per week, increasing fruit or vegetable intake.

3. When Things Still Aren’t Improving — Next Tier Actions

If, after 3-6 months of consistent effort across these domains (nutrition, activity, sleep, environment), your child is still gaining weight at a concerning rate or the BMI percentile continues to rise, consider the following actions:

1. Seek a specialist team

• A paediatrician or paediatric endocrinologist can assess for hormonal or metabolic causes (though these are relatively uncommon).

• A registered paediatric dietitian or nutritionist can analyse dietary habits in detail (food diary, portion sizes, snack/meal timing) and customise a plan.

• A physical activity specialist (physiotherapist, exercise physiologist) can assess which types of activity suit your child’s interests and physical capacity.

2. Use detailed monitoring rather than frequent weighing

• Frequent weigh-ins may cause anxiety for the child and parent, and may not reflect progress (height increases alter BMI). Focus on trends and overall health rather than daily fluctuations.

• Monitor waist circumference, fitness levels (how quickly they get tired during play), how they feel (energy, mood, sleep) — these may be more meaningful than just weight.

3. Explore behaviour‐based support

• Consider family-based behavioural programmes that gently reinforce healthy behaviours, set incremental goals, and chart progress (e.g., “play outside 30 extra minutes per week,” “replace soda with water at lunch five times this week”).

• Cognitive-behavioural techniques (for older children/teens) may help with emotional eating, screen habits, and motivation.

4. Adjust the focus from weight loss to weight maintenance while growing taller/more muscular

• Some children may simply continue gaining weight because their height growth is slower, or their muscle mass is increasing — the aim might therefore be to maintain weight while height catches up. This is often the realistic goal rather than aggressive weight loss. Especially during puberty, shifts in body composition (higher fat percentage, different hormone levels) are normal. The key is ensuring healthy behaviours and reducing excess fat accumulation.

4. Special Considerations: Age, Growth Stage & Emotional Health

Age and growth stage matter

• Younger children (below about 5-6 years) may respond faster to lifestyle changes; older children and teens might have more entrenched habits.

• Puberty introduces hormonal changes, growth spurts, and shifts in body fat distribution — weight gain is often part of the normal process. Monitoring overall health is more important than reacting to every pound gained.

Emotional health and self-esteem

• Being overweight or gaining weight can affect children’s self-esteem, social interactions, and mood. In fact, teasing about weight is associated with further weight gain.

• Focus on building your child’s body confidence, self-respect, and enjoyment of healthy living rather than solely on weight.

• Encourage activities your child enjoys (non-competitive if needed), so movement is fun, not a chore.

• When discussing weight or health, emphasise what the child can do (play, move, eat colourful foods) rather than what they cannot.

Cultural, environmental and socioeconomic influences

• Access to healthy foods, safe places to play, cultural norms around body size and food — all these influence weight and behaviour.

• In some settings, even when a family is “doing everything right,” structural factors (school food, peer environment, neighbourhood safety) may hamper progress. Recognising these makes your approach more compassionate and realistic.

5. Troubleshooting Common Pitfalls

Even with the best of intentions, a few common pitfalls can slow progress. Here’s how to troubleshoot:

Pitfall	Solution
“Healthy” food is still large portions or high-calorie	Re-evaluate portion sizes, even for healthy foods (e.g., nuts/seeds, dried fruit, smoothies can pack calories)
Frequently eating out or takeaway meals	Limit to special occasions; plan ahead with healthier choices and portion control
Screen time is creeping up	Set and enforce family screen-time limits; pair screen time with standing/walking breaks
Child refuses certain healthy foods	Let the child help prepare meals, choose one new healthy food each week, and use positive reinforcement rather than pressure
Family routines differ (parents are busy, siblings different ages)	Create flexible shared routines: e.g., weekend family activity, after-school walk, joint cooking sessions
Progress seems slow or invisible	Track non‐scale wins (energy, mood, endurance) and review every 6-8 weeks rather than daily

6. Realistic Expectations: What “Success” Looks Like

It’s vital to define success in realistic, health-oriented terms:

• A slower rate of weight gain so that height catches up, resulting in a progressively lower BMI percentile over time.

• Improved fitness: your child can run, play, keep up with peers, has less shortness of breath, and enjoys physical activity.

• Better sleep, improved mood, positive self-image.

• Healthy relationship with food and movement (less about restriction or punishment, more about good choices and fun).

• Sustained healthy behaviours for the family (not temporary fixes).

Remember: the aim is a healthier future — as the American Heart Association and others note, habits established in childhood often persist into adulthood.

7. Summary and Final Thoughts

If you are a parent whose child is still gaining weight despite your best efforts, here’s a final wrap-up of what to do:

• ✅ Get a medical check‐up to rule out underlying conditions, confirm growth is on track.

• ✅ Re‐examine key lifestyle domains: nutrition, physical activity, sleep/stress, environment — and make fine adjustments rather than expecting huge overnight changes.

• ✅ Shift your mindset from “make my child lose weight” to “help my child build healthy habits, slow excess gain, grow stronger.”

• ✅ Engage your child positively: involve them in meal planning, choose fun activities, and focus on wellness rather than restriction.

• ✅ Persist patiently: meaningful change takes time; focus on trends and health indicators beyond the scale.

• ✅ Seek help when needed: nutritionist, physical activity specialist, behavioural support — especially if weight gain remains a challenge.

• ✅ Model the behaviours: children follow what they see. A healthy family lifestyle supports everyone.

Above all: remain compassionate. Children are sensitive to messaging about body size and weight. Encourage, support, include them in the process, and frame the journey as one of wellbeing, not punishment.

Your role isn’t about making your child “thin”; it’s about helping your child become healthier, stronger, and more confident. With persistence, a positive environment, good habits and professional support when needed, you’ll be giving your child the best foundation for both short-term and long-term health.

If you like, I can put together a downloadable “family healthy-habits” checklist or one-week meal/activity planner tailored for children — would that be helpful to you?