How Modern Lifestyle is Fuelling Obesity Among Children

In times when childhood obesity has risen tenfold and triggers co-morbidities in adulthood, it is time we address it and act, caution pediatricians.

At first, it looked harmless. Some extra oodles of puppy fat. A child who preferred screens to playgrounds. A growing fondness for fries, nuggets and sugary drinks. Many parents brushed it aside as “baby fat” that would disappear with age.

But pediatricians across the UAE are now seeing a worrying shift. Children are developing obesity-linked health complications at increasingly younger ages. Conditions once associated with adults, including Type 2 diabetes, hypertension, fatty liver disease and hormonal imbalances, are quietly finding their way into pediatric clinics.

“Childhood obesity is a significant issue in the UAE,” says Dr K.R. Menon, Specialist Pediatrics at Panacea Medical and Wellness Centre in Dubai. “I have encountered children who are overweight as early as five years old. Early signs are often overlooked, but the consequences can be serious.”

The rise of childhood obesity has become a public health concern that intersects with nutrition, emotional wellbeing, technology, education, urban lifestyles and even the way food is marketed and delivered.

Combating Obesity

According to the World Health Organization WHO), the number of obese children and adolescents aged between 5 – 19 years, has increased tenfold over the past four decades. In a region where convenience culture, food delivery apps and sedentary indoor lifestyles are deeply woven into daily routines, health experts warn that reversing the trend requires urgent and sustained action. Yet there is also hope.

The UAE has begun taking decisive steps to reshape the food environment for families and children. Central to this effort is the UAE National Healthy Nutrition Strategy 2031, which places healthy eating at the core of family wellbeing.

The strategy includes 16 initiatives aimed at promoting healthier lifestyles and strengthening food regulations. One of its most significant measures is the ban on partially hydrogenated oils (PHOs), the primary source of artificial trans fats commonly found in processed foods.

Trans-fats have long been used by the food industry to extend shelf life and improve texture in products such as fried foods, packaged cakes, cookies, margarine and coffee creamers. But the health cost has been enormous.

According to the WHO, more than 278,000 deaths globally each year are linked to trans-fat intake because these fats increase the risk of heart disease by clogging arteries.

Dr K.R. Menon
Specialist Pediatrics
Panacea Medical and Wellness Centre in Dubai

With children spending long hours at school and increasingly consuming cafeteria foods and packaged snacks, the UAE’s decision to remove PHOs from the food supply sends a strong message about the need to create healthier food environments.

The New Challenges

Experts say childhood has changed dramatically over the past two decades.

“It is more prevalent today than in the past, and the contributing factors have shifted,” says Dr Menon. “Children are increasingly sedentary, largely due to higher screen time. Outdoor sports and physical activity have declined, often being limited to school hours. The availability of calorie-dense and fattening junk food has also grown, and with easy access through delivery apps, children need guidance to make healthier choices.”

Nutritionists point to another major transformation: the dominance of ultra-processed convenience foods.

“One of the biggest contributors to childhood obesity is the increasing availability, accessibility and reliance on ultra-processed convenience packaged foods,” says Nida Khan, Clinical Dietitian at Neuropedia Children’s Neuroscience Center.

“There has been a noticeable shift from whole fruits and vegetables and unflavored dairy products to packaged snacks like chips, sugary drinks and instant noodles. These foods are high in calories but low in fiber and nutrients, leading to low satiety and overconsumption.”

The problem, experts explain, is not simply that children occasionally indulge in treats. It is that unhealthy foods have become routine rather than occasional.

Parents are often surprised to learn that some seemingly “healthy” foods can also contribute to excess calorie intake.

“One major nutritional blind spot is overconsumption of nutrient-dense foods,” says Nida. “Foods like avocado, nut butters and smoothies are nutritious but also calorie dense. Healthy foods are not always low-calorie foods.”

Nida also cautions families against assuming that labels such as “organic” or “natural” automatically make products healthy. “If it says natural but has more than 20% of daily value recommendation of sugar, honey, coconut sugar etc., then it’s not healthy. The same applies for the fat content / type of fat in the so-called healthy or natural product.”

The Early Warning Signs

What makes childhood obesity particularly dangerous is how quietly it develops.

Parental weight is closely linked to a child’s weight, particularly in the first five years of life, and may increase the risk of obesity later in adulthood, says Dr Menon.

“Genetic factors do contribute, accounting for roughly 5% of cases, although the precise mechanisms are not yet fully understood. However, most childhood obesity cases are driven by the environment primarily characterized by sedentary lifestyles and unhealthy dietary habits,” he says.

Rapid weight gain is often misinterpreted by parents as a sign of good health. “Visible fat accumulation is another early indicator that should not be ignored,” he says.

The Fallouts

Children begin by getting tired more easily. They avoid sports because they struggle to keep up with peers. Joint pain, breathlessness and disturbed sleep become increasingly common, says Dr Menon.

Some children may also develop darkened or thickened skin around the neck or armpits — a possible sign of insulin resistance.

Beyond physical symptoms lies another dimension that is frequently overlooked: emotional wellbeing.

“Children with obesity may begin to withdraw from peers, leading to social isolation and emotional stress,” says Dr Menon. “They are more likely to experience low self-esteem, depression and anxiety.”

For many children, obesity becomes a cycle. Emotional distress leads to comfort eating and inactivity, which in turn worsens weight gain.

Why the First 1,000 Days Matter

Long before a child enters school, the foundations of future health may already be taking shape.

“The first 1,000 days of life — from conception to a child’s second birthday — are a critical window for long-term health,” says Nida.

Maternal nutrition during pregnancy, breastfeeding, infant feeding practices and the introduction of foods during weaning all influence a child’s metabolic future. “The blueprint for how many fat cells you can have is highly influenced by nutrition and growth during the first 1,000 days,” she explains.

This Period also Shapes Taste Preferences

Children repeatedly exposed to sugary and highly processed foods early in life are more likely to crave them later. Dr. Menon stresses that prevention must begin early.

“Promoting breastfeeding is an important first step, as it has been shown to reduce the risk of childhood obesity,” he says. “This should be followed by establishing healthy eating habits and encouraging mindful eating from a young age.”

The Vital Red-Flags

Regular check-ups are equally essential.

“Rapid weight gain in the first two years can be a strong predictor of obesity later,” he notes.

More than just weight, experts are increasingly looking beyond BMI.

“Childhood body fat percentage is a strong and reliable predictor of several adult health conditions, including type 2 diabetes, cardiovascular disease, and metabolic syndrome,” says Dr Menon.

“Children and adolescents with obesity face both immediate and long-term health challenges. Many of the most serious consequences including cardiovascular disease, type 2 diabetes, and musculoskeletal disorders often develop gradually and may not become evident until adulthood.

Nida Khan
Clinical Dietitian
Neuropedia Children’s
Neuroscience Center

Nida seconds that.

“Someone can have a normal body weight and high body fat percentage,” says Khan. “High body fat percentage, especially abdominal fat, can predispose an individual to obesity, diabetes, hypertension and PCOD.”

Excess weight disrupts hormonal balance

“Obesity can contribute to early puberty, elevated cortisol levels and insulin resistance,” Dr Menon explains. “Growth may cease earlier due to early puberty in overweight children.”

The Role of Schools and Food Environments

With children spending a large part of their day in school, canteens and lunchboxes have become critical battlegrounds in the fight against obesity, and Nida believes schools can play a transformative role.

“The UAE government is actively combating childhood obesity through comprehensive initiatives, including the ban on junk food and sugary drinks in schools,” she says.

She suggests that schools could go even further by employing in-school dietitians, organizing workshops for parents and children, and educating families about food labels and mindful eating.

The strategy is not only about removing unhealthy ingredients. It also focuses on raising awareness, promoting healthier alternatives and building systems to monitor nutrition nationwide.

What Can Families Do

Despite the scale of the challenge, experts insist that small, consistent changes at home can make a major difference. One of the most effective strategies is also one of the simplest:

Avoid mealtime distractions

“No distractions during mealtimes,” says Nida. “It is a significant factor for mindless eating.” Children who eat while watching television or scrolling through devices often fail to recognise fullness cues and consume more calories.

Maintain structured routines

“Maintain a good schedule for meals, physical activity and sleep,” Nida advises. “No constant snacking in between meals, skipping physical play for extra screen time or sleeping less than eight hours a day.”

Follow the 80-20 rule

Following an 80-20 rule can help the families in making an informed and responsible decision. “80 percent of the time try and have a nutritionally balanced meal with good amount and distribution of macro nutrients along with fiber, micronutrients and hydration. Remaining 20 percent can be restaurant food. Here too parents can make healthy choices like grilled, steamed, good proteins, etc. Having between 4 and 6 tsp of sugar per day is acceptable. Understanding this will help parents keep a balance between the ‘yes’ and ‘no’ for a sweet treat,” says the nutritionist.

Parents to be role models

Dr Menon believes parents must lead by example. “Children often model adult behaviour,” he says. “Making healthier food choices and incorporating activities like swimming or jogging into daily routines can have a positive influence.” The challenge is not simply about reducing calories. It is about rethinking the rhythms of modern life — how families eat, move, sleep and connect.

That is because behind every statistic is a child whose future health is still being written. Perhaps the most important lesson is this: childhood obesity does not begin with one meal or one bad habit. It develops quietly through patterns repeated over time. But small choices, repeated consistently, can alter the course of a lifetime.

Fitness Habits Every Child Needs

Experts say children do not necessarily need intense workout regimens
or expensive fitness programs. What they need is movement — regular,
joyful and consistent movement.

Here are some simple fitness habits that can help keep children active and reduce obesity risk:

At Least One Hour of Physical Activity Daily
Make sure your child engages in at least 60 minutes of moderate to vigorous physical activity every day. This could include cycling, swimming, dancing, football, skating or brisk walking.

Encourage Outdoor Play
Free play outdoors helps improve cardiovascular fitness, muscle strength and emotional wellbeing. It also reduces screen dependence.

Limit Recreational Screen Time
Experts recommend setting clear screen limits and creating screen-free zones during meals and before bedtime.

Family Fitness Matters
Weekend walks, swimming sessions, badminton games or evening jogs can make physical activity enjoyable and sustainable.

Build Strength Through Play
Activities like climbing, jumping rope, monkey bars and playground games help build strength naturally.

Prioritize Sleep
Poor sleep is strongly associated with obesity because it disrupts hunger hormones and increases cravings for unhealthy foods.

Hydrate Smartly
Encourage water instead of sugary juices, sodas and energy drinks.

Avoid Using Food as Reward
Using sweets or fast food as rewards can create unhealthy emotional relationships with food.

Involve Children in Food Choices
Taking kids out for grocery shopping, teaching them to read food labels as well as involving them in cooking can encourage healthier eating habits.

Focus on Progress
Not Perfection. Experts warn against shaming children about weight. The goal should be lifelong healthy habits, not crash diets or unrealistic body expectations.