Weight Loss For Children: A Guide

Weight Loss For Children: A Guide

We frequently see parents who come to us asking for advice on healthy eating and weight loss for children. This is no surprise, since the most recent report from the NHS shows that more than 40% of children are either overweight or obese by the time they leave primary school. That is a rise on the former rate of one in three, which was the level at the previous report.

So with the rates of children living with obesity rising, what can you do as a parent to keep your child happy and healthy? Through our work we clearly see how our relationships with food form at a young age. Setting healthy routines at a young age gives our children the best possible chance at maintaining a healthy diet (and a healthy weight) throughout their lives. 



Firstly, discussing weight with your children is never necessary or helpful. Speak to most adults who struggle with their weight or relationship with food and you will find that many of them were exposed to discussions about weight and dieting at a young age. This can form the beginning of a life-long battle. Any conversations with your child on the topic of diet should be focused on healthy eating and the importance of food as a part of a healthy lifestyle. Put the scales away, too. Children don’t needs to become obsessed about a number on a scale. Instead, positive conversations around the benefits of choosing nutritious foods are much more constructive. You’ll be able to see their body shape change as they adopt healthier habits.


Focus on whole, single ingredient foods as much as possible. A piece of fruit is a whole food, a fruit winder or yoyo is not. While cooking every meal from scratch might not be feasible for working parents, try and food prep where you can. Batch cook and freeze meals if you are able to. When you can’t, opting for simple meals made with organic, whole food produce, will make all the difference. Rather than a frozen pizza, how about dippy eggs with veg sticks and sour dough bread? Avoid buying processed foods marketed as healthy, particularly those labelled ‘low fat’ or ‘diet’. More on this next…


Many children are eating a diet that is far too high in ultra processed foods. Reports suggest that more than 60% of the food children eat is ultra processed. It’s consumption is linked to higher risks of obesity, high blood pressure, high cholesterol, and some cancers. Opting for foods like biscuits, frozen pizzas, crisps and sliced breads might seem like a time-saver. The truth is, the health risks far outweigh any benefits. Many foods are marketed to parents as healthy, when the truth is far from it. Knowing how to spot an ultra processed food, and avoiding them as much as possible, is one of the best things you can do for your child’s health. Here’s a guide to ultra processed foods which explains how to spot an ultra processed food.


The best help-yourself snacks to have in the house are a variety of veg. Lower sugar fruits like berries are amongst the best fruits but we recommend vegetables take priority over fruit. Try and normalise eating a variety of fruit and vegetables with a colourful chart like this one from Etsy, which helps children to have fun by trying to eat the rainbow every day. If your kids are fussy, lead by example and make sure they see you eating plenty of healthy foods. Alternatively, get creative and hide veg in their meals. A super smoothie packed with spinach plus half a banana for a touch of sweetness and a spoon full of nut butter for healthy fats and flavour will go down well. Bolognese with extra veg or a cottage pie topped with a sweet potato and cauliflower mash. There are plenty of child-friendly dinners that could squeeze an extra portion of vegetables in without them noticing. 


As well as focussing on whole foods and vegetables, ensure your children’s meals include a source of protein and healthy fats. This will keep kids fuller for longer, help cut down on snack requests and give them the nutrition they need. Protein is essential for growth and development. Every cell in children’s growing bodies require protein. You can find it in foods like meat (preferably organic and free range), fish, seafood, eggs, tofu, tempeh and pulses. Protein is very satisfying so if you find your children constantly hungry, try upping the amount of protein in their diet.

As for fat, it’s an essential nutrient too, but it’s important they’re getting the right types of fats. Fats in deep fried foods are damaging to health and best kept to an absolute minimum or avoided altogether. Common examples include chips, crisps, nuggets and doughnuts. For healthy fats think olive oil, coconut oil, avocados, nuts and seeds. Omega 3 from oily fish is important too.


It’s a habit many of us have lost as our lives have become busier, but a mealtime routine is a great way to prioritise healthy eating. If it’s feasible, sit down together with your child / children and eat together. If they’re a bit older, it can be a nice opportunity to catch up with them about what’s going on in their world. Sitting at a table and mindfully eating a balanced meal fosters positive habits. Mindless grazing in front of a screen? Not so much.


One trap that many parents fall into (both with their kids and with themselves) is framing food as a ‘treat’ from an early age. Food is primarily fuel. Talking about food in that context, with discussions around the different food types that our bodies need to stay fit and healthy, is much more helpful than focusing on only taste and indulgence. Rewarding good behaviour or special occasions with sweets and chocolates can set habits around emotional eating that may be hard for them to break. Rewards kids with non-food treats too, like time at the park, a new book or a play date with friends. Treat foods don’t have to be unhealthy and we can teach our children to view healthy foods as something to savour. How about a rainbow of colourful fruit and vegetables instead?


We are a nation of snackers. As our lives get busier, the tendency to replace traditional meals with on-the-go snacks is getting more prevalent. The same goes with children. If you have help-yourself snack cupboards at home, you might think you’re saving time and curbing your child’s hunger. But if the cupboard is filled with crisps, biscuits and other nutrient devoid foods, your children won’t be getting the nutrients they need to keep them going for long. What’s more, if they’re helping themselves to endless snacks from the minute they get in from school, when it comes to dinner time, they’re less likely to have enough space to finish their meal (which is likely more nutritionally balanced). Then a couple of hours later they will be hungry again and so the snack cycle continues. Parents who ask us about weight loss for kids can often benefit from focussing on creating healthy, balanced meals and cutting back on habitual snacking. Children don’t need crisps, biscuits and sweets any more than we do.


Beyond what your kids are eating at home, knowing what they’re having when out and about is key, too. Being aware of what they’re having at school or nursery for lunch every day is important. If they go to a breakfast club, make sure that it isn’t just sugary cereal on the menu. If they get school dinners, check out the menu and pick the healthiest option available. Don’t be afraid to get in touch with the school if you’re not satisfied with the offerings. Check out chefsinschools_uk on Instagram and demand better for your kids! Alternatively, pack your own school lunches if you have time. That way you’ll know exactly what they’re eating (and what they’re not by what they return home).  


If your child is constantly asking for snacks, there’s a chance they might be thirsty, rather than hungry. Get in the habit of asking them to drink a glass of water every time they tell you they’re hungry. And to come back in 10 minutes if they still need something to eat. There’s a chance they’re not drinking enough water and they might be reaching for food when it’s actually hydration they need. Avoid giving children squash. Even the sugar free ones contain synthetic chemicals and it will make pure water less appealing to them. 


One last thing: it’s recommended that children under four don’t have any added sugar or sweetened foods or drinks. This might come as a shock when you consider how many sweets seem to be targeted at young children! Read out guide to telling just how much sugar is in your food and try limit the amount of sweet foods that are in your child’s diet. You can also get kids involved and educate them on sugar by downloading the sugar scanner app from Change 4 Life, which is fun for kids to scan bar codes and find out more about the nutritional value of the foods they’re eating.


We work with many families who are keen to improve their nutrition and ensure a healthy future. If you’d like tailored nutrition advice that the whole family can benefit from, get in touch with us and book your complimentary call today


Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

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