Most of us have grown up thinking a little chubbiness in kids is cute. Those round cheeks, soft bellies, and tiny arms? Adorable, right? But here’s the thing: when that “puppy fat” starts settling mostly around the belly, it’s time to pay closer attention.
Children who are chubby, especially have a higher waist-to-height ratio show symptoms of heart diseases at the age of 10. Shocking, right?
As per a study by Denmark researchers, presented at the European Congress on Obesity (ECO) 2025, kids who showed central obesity from birth are more likely to have heart disease risk by the time they reach the age of 10 years. These kids will show elevated blood pressure and higher levels of biomarkers linked to metabolic dysfunction, such as triglycerides, homeostatic model assessment of insulin resistance (HOMA-IR), glycoprotein acetyls, and high-sensitivity C-reactive protein.
“Central obesity in childhood matters, and the waist-to-height ratio offers a simple and effective marker that may help early identification of cardiometabolic and CVD risk,” lead researcher David Horner, MD, PhD, of Herlev and Gentofte Hospital in Copenhagen told a medical journal. “Anything that can prevent this trajectory of central obesity development may prove beneficial and impact outcomes.
How to prevent central obesity in kids?
Central obesity, or belly fat, in kids isn’t just about how they look. It’s linked to serious health risks like heart disease, type 2 diabetes, and even early-onset metabolic issues—yes, as early as 10 years old. But the good news? You can totally prevent it, and no, it doesn’t mean banning birthday cake forever.
Here’s how to do it without freaking out your child or turning meals into a battlefield.
1. Get them moving (without making it a punishment)
Kids don’t need a gym routine. They need to run, play, jump, climb, dance, roll on the floor—you get the idea. Daily physical activity helps burn calories, regulate metabolism, and keep that stubborn belly fat at bay. Make screen time the dessert, not the main course.
2. Watch the sugar not just in sweets
It’s not just about chocolates and soft drinks. Packaged juices, cereals, ketchup, and even flavored yogurt can be sugar bombs in disguise. Belly fat loves sugar. Cut back on the sneaky sources and opt for whole fruits, homemade snacks, and water over sugary drinks.
3. Don’t turn food into a bribe
“If you finish your veggies, I’ll give you ice cream.” Sounds familiar? This teaches kids that healthy food is the boring chore they must endure before they get to the fun stuff. Instead, make meals fun and balanced without the drama of rewards or punishments.
4. Portion size matters even for tiny tummies
Many parents unknowingly overfeed their kids, thinking “they’re growing.” But portions for adults and kids are very different. Use kid-sized plates, and trust their hunger cues. If they say they’re full, believe them (even if it hurts to waste food).
5. Don’t label your child “fat”
Even if it’s said jokingly, words stick. Focus on being healthy, active, and strong instead of using negative body talk. Kids internalize more than we realize. Build confidence, not shame.
6. Sleep isn’t optional
Lack of sleep messes with hormones that control appetite. Kids who sleep less tend to crave more junk food and gain belly fat faster. Ensure 9–12 hours of quality sleep depending on age.