Childhood obesity is often linked to unhealthy food and lack of exercise, but paediatrician Dr Ankur Chawla says the problem is more complex. Everyday routines involving sugary drinks, screen time, reduced movement and irregular sleep can also contribute to weight gain among children.

Sugary drinks can quietly add calories

Fruit drinks, packaged juices and flavoured milk may not feel like a full meal, but they can add significant calories without making children feel full. Dr Chawla noted that replacing sugary beverages with plain water or regular milk can be a simple positive change.

The World Health Organisation has also linked consumption of sugar-sweetened beverages with overweight and obesity among children.

Screens can affect eating habits

Eating meals while watching television or using a phone can distract children from their natural hunger and fullness signals. Screens can also expose them to frequent food advertising and encourage snacking.

Dr Chawla stressed that occasional screen-based eating is not the concern. The problem arises when it becomes a regular part of mealtimes.

Everyday movement matters too

Children do not necessarily need intensive exercise programmes to remain active. Walking short distances, using stairs, cycling, playing outdoors and helping with household chores can all contribute to daily movement.

When such activities are replaced by car journeys or prolonged sitting, children’s overall energy expenditure can decline.

Poor sleep can add to the problem

Late-night homework, gaming, social media and irregular weekend schedules can reduce children’s sleep. According to Dr Chawla, insufficient sleep can affect appetite, activity levels and daily routines, potentially contributing to obesity.

Families should focus on healthy routines

The paediatrician advised adults against labelling children as “fat” or placing them on overly strict diets. Such approaches can create negative feelings without addressing the wider factors affecting children’s health.

Instead, families can focus on balanced meals, regular physical activity, adequate sleep, screen-free mealtimes and healthier everyday choices.