From Blame to Empowerment: Approaching Childhood Obesity With Actionable Change

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Health is not a solo effort. The people around us — our families, our communities, even our routines — shape how we eat, move and take care of ourselves. That’s especially true for kids. As decision makers, we as parents have to call the play.

By 2050, experts predict that one in three children will be obese. It’s a staggering number, and it’s about more than physical health. Childhood obesity can affect self-esteem and social development and can impact how we regulate our lives. But this isn’t about pointing fingers. It’s about what’s within our control, and how we can shift from blame to empowerment.

In my recent conversation with Shagun Bindlish, M.D., a diabetologist with One Medical Group, we talked about how to do exactly that. She emphasized that treating childhood obesity starts early, not by focusing on what’s “wrong,” but by creating an environment where healthy choices feel natural, not forced. This is where our role as parents comes in: We’re the coaches in charge of our team’s success.

Empowerment starts in the environment

What happens at home shapes so much of a child’s relationship with food and movement. Instead of feeling guilty or beating ourselves up where we fall short, this is our chance to focus on what we can control. By adding positive things to our routine, we are gaining more than healthy habits; we’re strengthening our relationship as role models.

Bindlish shared that something as simple as a consistent family meal can make a big difference. Kids thrive on structure: When they know there’s always at least one meal shared together, the snacks surrounding mealtimes lose their appeal. Eating together isn’t just about nutrition; it’s about connection, conversation and modeling balance.

It’s the parent’s role to understand and practice health literacy that surrounds our daily food choices. For example, instead of labeling certain foods in the house as “good” or “bad,” we can reframe them as food that gives us energy and fuel versus food that is a fun treat.

Small environmental changes create big ripple effects. Making healthier food choices is not about cutting out “fun food” but adding food that gives us fuel. These changes can help kids see food as energy to play, not something to feel guilty about. Kids learn and understand through doing things, not from being told what to do.

The routines we establish as parents are the building blocks for our kids to learn to make healthy choices on their own. The structure we set up for our kids extend beyond mealtimes: When we set consistent bedtimes, we’re teaching our kids how to wind down and get good rest; when we include our kids in our own movement, even if it’s just getting out to check the mail, we’re connecting and prioritizing our time together.

Big changes come from small steps

It’s easy to feel overwhelmed by the conversation around childhood obesity. But as Bindlish says, change doesn’t have to be drastic. It has to be consistent. Change is scary, but you can start with what’s doable and build from there. And a reminder from me: You don’t have to be a fit family to be a healthy family. It’s not about lifting weights; it’s about finding ways to prioritize relationships and healthy role modeling.

Here are a few ideas of ways to introduce healthier habits:

• Create a family bedtime routine that works for everyone.
   Learning to wind down and self-regulate helps kids build the skills they need to rest, recharge and start the next day strong. Even simple rituals — like brushing teeth together or reading before bed — can make a big difference.
• Take a short walk together once a day.
   Whether it’s after dinner or before bedtime, a daily walk gives everyone a chance to move, talk and connect. It’s a simple habit that supports both physical and emotional health.
• Stick to a grocery list and shop with intention.
   Plan meals ahead and buy only what you need. If you love chocolate, make it something you walk to, not something you reach for every time you open the pantry. Those small choices add up over time.
• Rethink your everyday treats.
   If soda is your go-to, skip stocking it at home and make it a special treat when you’re out. Or drink half a can, then switch to water. Little adjustments like these help set boundaries without feeling restrictive.
• Pause before grabbing a snack.
   Ask yourself, “Am I hungry — or am I bored, tired or looking for connection?” And if your kids are constantly asking for snacks, think about what else they might need — attention, movement or reassurance.

These small moments of awareness add up. Over time, they shift habits in a way that feels sustainable and empowering.

Ultimately, the goal isn’t to focus on weight. It’s to focus on health, connection and confidence. When we take the blame out of the conversation, we make space for families to support one another and for kids to grow into their healthiest, happiest selves.

When we empower the environment, we empower the child. That’s where real, lasting change begins.